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L O S T Y O U R M O J O ? - PA R T 1

ALL IN THE

MIND!

We’ve all been there, no motivation to train or even do a social ride. We met up with renowned sport psychologist EUGENE OPPELT to find out how we can motivate our minds once more.

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very now and then I hear that Kenny (fictitious name), one of the cyclists in my social network is ‘not up to it this weekend’ or ‘needs a break’ or ‘can’t get out of bed’ and needs a ‘time out’. Months later, he eventually accepts a ride invitation, looking like his kit shrunk by two sizes, and ends up fighting with his mountain bike to the nearest hilltop like a beginner, frustrated and in agony from the effort. Eventually, he disappears again for a while and pops up again, unexpectedly, on the street corner where we meet on Saturday mornings at 06h30 for the weekend’s long ride. Not too long after, we heard that Kenny sold his cycling stuff. So strange, as I have clear memories of him enjoying his cycling and telling us how much it means to him. Have you heard of a story like this before? Sounds familiar? Ever been in his shoes or somewhat close to it?

O N LY H U M A N

Working closely with the psychology of professional mountain bikers, there is one obvious similarity between them and you, the weekend warrior.You are a human being first and a cyclist second. The other similarity is that there must a desire or mojo to get into the saddle and stamp those pedals, like anything in life.

M O T I VAT I O N O R M O J O

As human beings, having strong motivation or mojo is essential to you enjoying your cycling. The weekends spent in the hills and exploring new routes in the mountains are meant to be fun, enjoyable and a very helpful escape from the stress and pressures of the week. Without strong motivation or mojo, it is impossible to enjoy one’s hobbies, interests and passions. It is a bit like having a beautiful Ferrari in

NORCO BIKE REVIEW

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FS EXCLUSIVE

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TEST ZONE GOODIES

COVER PHOTO: OAKPICS

one’s garage and having no desire to enjoy it on that coastal ride on a Sunday afternoon. Not to worry, all you need to do is take a few quiet moments, organize yourself and build a plan to protect your mojo and boost your motivation. With this, you can end up riding consistently, with all the ‘gees’ and flatten those trails. Here are a few useful strategies to reset and boost your mojo:

T H E 3 0 - D AY FA S T

This step will take courage. It may sound absolutely crazy but fasting from cycling is something that I even recommend to elite cyclists. Lock your bicycle up out of sight and give your best friend the key and he is only allowed to give it back to you in 30 days. Psychologically, a total break helps the mind to detach from cycling, recover and then allow you to slowly develop your appetite and hunger again to get in the saddle. Remember, no matter how much you love, say, pizza, not even the biggest pizza lover wants pizza for breakfast, lunch and supper!

ADJUSTING TO LIFE STRESS

This step will take self-awareness. Often, we go through periods of tremendous stress at work or at home, like a big work deadline or someone you love is ill at home, and then we want to continue our cycling as if life is normal. However, trying to keep up your cycling buddies while carrying bricks of stress in your jersey pockets can really deflate the mojo. So, adjust to the reality of your life situation in the best possible way. Small breaks in your cycling can only help you to get through the tough and stressful times. Be honest with yourself, make small temporary changes and then keep your mojo going.

“WITHOUT STRONG MOTIVATION OR MOJO, IT IS IMPOSSIBLE TO ENJOY ONE’S HOBBIES, INTERESTS AND PASSIONS.”

EDITOR’S LETTER

OUR COUNTRY

the one big Saturday morning ride, try adding one or two short and higherintensity rides during the week. Even a 30-minute ride can do wonders for the mojo – 10 mins warm up, 10 mins time trial, 10 mins cool down!

THE QUEST

This step will take dreaming big. One of my favourite ideas is the psychology of a quest – a challenging and tough target for your cycling. Set intermediate goals (If I reach 75 kg, I will buy me that blue jersey.)

B U R N I N G U P T H AT M O J O

This step will take rethinking your habits. Most weekend warriors train too hard in too little time, not allowing their bodies and mojo to recover from the last effort. This is one of the quickest ways to burn your mojo and leave you feeling demotivated and uninterested in swinging your foot over the saddle. So, when tired take an extra day to rest. When you are spent in the saddle, peel off and head back home. When you need more sleep, make the time. Do not worry about what your cycling buddies may say as only you understand your own body. Finally, cycling is one of the toughest sports and can be wonderful when the mojo is running strong and absolute torture when the mojo is down. Keep on rolling!

THE MAGIC OF THE SHORT RIDE

This step will take discipline. Many weekend warriors focus on the big long ride and then do little or nothing in-between. This can often lead to exercise shock, exhaustion and often injury too which can dent one’s cycling mojo. What the elite and professional cyclists do very well is that they ride and train consistently to prevent these setbacks from happening. It takes a bit of discipline and planning for your calendar, but the reward for the mojo is fantastic as you can stay fit, supple and injury-free. So from, for example,

TWEET YOUR THOUGHTS

ROCKS rom a cycling perspective March is a whirlwind month. First, the entire country escends on Cape Town to tackle the ever-popular Cape Town Cycle Tour and a couple of days later the world sits up and watches the absolutely amazing spectacle which is the Absa Cape Epic. If you live in Cape Town CBD or along the picturesque route you are probably somewhat irritated by the traffic problems and foreigners filling up the streets. I still find it amazing that both these events attract so much international interest. The Cape Epic specifically is keenly watched by millions of mountain bike fanatics. I was lucky enough to have media access at this year’s event and even spent some time as a VIP. The number of foreigners I encountered was astonishing and none of them had anything bad or negative to say about our country. This makes me happy and proud of being a South African! With everything happening in our country at the moment it should make each and every South African proud that these world class events are hosted in our backyard. The financial injection should not be ignored as millions of rand are pumped into our country and province thanks to all the supporters, riders, pit crews and tourists who support these two major events. This is sadly my last issue at Full Sus MTB. I’ve enjoyed my two and a half years immensely and I will be forever grateful to Shayne for offering me the opportunity to take this unique title to new heights. To all the wonderful people I got to meet, I thank you. To all our amazing regular contributors who create some of the best free content available - a HUGE thanks to each and every one of you! The support from the greater cycling community was simply amazing and I hope to see most of you on the trails soon. Until next time, stay on two wheels!

@FullSussa

THE TEAM PUBLISHING EDITOR Shayne Dowling shayne@integratedmedia.co.za EDITOR Frans le Roux frans@integratedmedia.co.za ART DIRECTOR Candi Acheson studio@integratedmedia.co.za SALES Frans le Roux frans@integratedmedia.co.za PR & ADMIN Dee Griffin dee@integratedmedia.co.za REGULARS Jacques Marais, Dr Mike Posthumus & Ben Capostagno, Stefan Garlicki, Hendrik Lemmer, Adrian Penzhorn, Rashaad Jakoet and SJ Kotze, Rudolf Zuidema CONTRIBUTORS Eugene Oppelt, Lance Stephenson, Sam Robertson ROGUE CONTRIBUTOR David Bristow PHOTOGRAPHY Craig Kolesky, Oakpics.com, Chris Hitchcock, Sam Clark, Marike Cronje, Nick Muzik, Ewald Sadie and iStock PRINTING Paarl Coldset (Pty) Ltd P U B L I S H E D BY Head Office | Cape Town Tel: 021 685 0285 Address: Suite WB03, Tannery Park, 23 Belmont Road, Rondebosch, 7700 Postal Address: PO Box 259, Rondebosch 7701 DISCLAIMER The views expressed by the contributors and columnists do not necessarily represent the views of Full Sus or Integrated Media. Audit Bureau of Circulations of South Africa NPC

A L L I A N C E PA R T N E R S

h o t o g r a p h y

EUGENE OPPELT is a psychologist focused on high performance with athletes, including of the best cyclists in the country. He loves to visit the Alps every year with his bicycle and is often be spotted on the trails on his Scalpel. Twitter @eugene_oppelt

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MTB NEWS

MTB NEWS 01

THE SEND-IT BIKE BOX

The Send-It bike box is a complete solution for travelling with your bike that fills the gap between expensive and heavy bike bags/hard-case boxes and cheap cardboard boxes. The full Send-It bike box is comprised of a high quality, flat packable, perfectly sized, double walled fibreboard box that comes with in-box components bags, straps and padding - all of which ensure that once your bike is packed it isn’t going to rattle around or get damaged when being handled at the airport. The Send-It solution came about by looking to create a piece of equipment, fit for flying with your trusty steed, that doesn’t cost and arm and a leg or involve having to use a cardboard box that is inappropriately sized and that means having to hassle with bubble wrap and pool noodles to secure and protect your bike inside it. The goal was to create something that would be easy to pack, lightweight, offer a high degree of protection and still be affordable. The thick, but lightweight, double walled fibreboard box takes care of any knocks that may be experienced during travel while strategically placed straps and foam padding ensure that the bike is easily packed and secured inside in the box, tough bags - made from recycled billboards - keep the parts that need to be taken off the bike from rubbing up against one another or rattling around. As airport baggage handlers are a notoriously rough bunch, any bike carrying equipment is going to take its fair share of abuse and hence, after multiple trips, if any of the components (including the box) are looking a little worse for wear they are all available for individual purchase so you don’t have to buy a whole new system. As displayed on the box, the idea behind the Send-It bike box is that travelling with your bike should be as uncomplicated as PACK. FLY. RIDE. Send-It bike boxes are available for purchase via Send-It’s online store or at selected bike shops.

CAPE EPIC GLORY FOR SCHURTER & LANGVAD The 2019 Absa Cape Epic concluded on Sunday 24 March at a jam-packed Val de Vie estate in Paarl.

ABOVE: In the Elite women’s category, it was a dominating week by the now five time Cape Epic winner Annika Langvad and her new roadie partner Anna van der Breggen. The pair cruised to a comfortable overall win by more than 30 minutes. BELOW: In the Elite men’s category Nino Schurter once again underlined his title as the world’s best mountain biker by claiming his second Cape Epic title alongside his new roadie partner Lars Forster. P H OTO S : S h a u n Roy/ C a p e E p i c

S E N D - I T C O N TA C T I N F O : Website/online store: www.sendit.bike Tel: 083 324 4746 Email: info@sendit.bike Instagram: @sendit.bike Facebook: @send-it

The 2019 Trans-Augrabies MTB Three Day Stage Race will take riders through the heart of the majestic Green Kalahari, following the unique landscapes that make up the Augrabies Falls National Park - covering more than 247 Kilometres over several types of terrain and expected weather conditions. It is by no means an easy race, but racers will be rewarded with breath-taking scenery and an authentic regional experience. The event takes place from 15-17 June – enter here transaugrabiesmtb.co.za

P H OTO : A r n e S m i t h o n U n s p l a s h

TRANS AUGRABIES MTB – HAVE YOU ENTERED?

MTB NEWS CRANK CHAOS The GOAT himself launching off one of the many CrankChaos trail features in 2018.

P H OTO : D o m B a r n a r n t

UNLEASH YOUR INNER GOAT AT CRANKCHAOS 2019

The acronym GOAT—Greatest Of All Time—gets thrown around rather casually these days. Not many people can truly claim to be a GOAT in mountain biking, but those who can attend CrankChaos. Who are these “GOATS”? And what were they doing? Well, high up in the rugged mountains of the Basotho Kingdom, if you follow the shredded trail of dirt and rubber up the winding paths at Afriski Mountain Resort, at the very peak you’ll find yourself at the start line of the most unique MTB festival in Southern Africa, CrankChaos. The likes of Tim Bently, Johan Potgieter, Andrew Neethling, and Theo Erlangsen are just a few others that roamed wild at CrankChaos last year and returning in 2019 is none other than the one and only GOAT himself, South African downhill legend, Greg Minnaar. CrankChaos is a mountain biking festival extraordinaire that takes place at the majestic Afriski Mountain Resort, situated in the heart of the Drakensberg-Maluti Mountains in Lesotho, from 31 October - 3 November 2019. CrankChaos, one of the unique biking events on the continent, is quickly establishing itself as the ultimate test for enduro and gravity riding, featuring some of the biggest and most experienced names on the Southern African riding scene.

ENTER THE GRAVEL TRAVEL IN WELLINGTON

Come and have some FUN on the awesome routes and trails around Wellington on 11 May 2019. Route master Pieter van Wyk promises an interesting mix of what you know ... and what you don’t know yet! We are planning some good food, craft beer, and entertainment at Linton Park Wines outside Wellington. And if you prefer the wide-open road, enter the all new 40km Gravel Ride - on your gravel bike or MTB. There is also a new 5km Trail Run for those not keen for a 10km run. Start times: 40km Gravel Ride (8h00); 5km and 10km Trail Run (8h15); 50km MTB (8h30); 25km MTB (8h45) CSA day licenses will have to be bought if riders are not members; Race number collection on morning of race from 6h30; Electronic timing will be done by Entryninja; Venue: Linton Park Wines, Wellington Distances: 40km Gravel Ride, 5km and 10km Trail Run, 50km MTB; 25km MTB More information: www.facebook.com/ GravelTravelMTB

For 2019, we’ve completely removed the cages. The XCO eliminator is no more. The infamous ”Avalanche” has undergone a refresh and is now known as the Strava Challenge. The Strava Challenge includes the Goldilocks trail and thigh burning Black Mountain Pass. Coming to dominate completely, seven-time Xterra winner Conrad Stoltz, took the top of the leader board for the Avalanche & Goldilocks Strava challenges in 2018. CrankChaos has fast become a staple on the Southern African mountain bike calendar, and a real test of any gravity and enduro junkies skills against their MTB idols. Make sure you get your hands on your CrankChaos package, and you too can pit yourself against the Greatest of All Time. Keep two hands on the handlebars and head to www.crankchaos.com to book your spot or follow us on the CrankChaos or Afriski Mountain Resort Facebook pages for news, competitions and more.

I N F O R M AT I O N :

CrankChaos takes between the 31 October 3 November 2019 + For more event and accommodation information, got to https:www.crankchaos.com + Follow us on Facebook at www.facebook.com/ CrankChaosMTB + Follow Afriski on www.facebook.com/ resort.afriski/ + For more information contact Peter Peyper at peterp@afriski.net

SA DOWNHILL NATIONAL CHAMPS MOVES TO LESOTHO

P H OTO : A n d re w M c Fa d d e n

Cycling South Africa informs the Downhill MTB community of changes to the current National Cup and National Championships calendar for 2019. Due to unforeseen technical circumstances, the National Championship round has been moved from the Western Cape to Afriski Lesotho with the following date changes: + 4-5 May 2019: SA National Championships / Round 2 – SA Cup Series DH – Afriski, Lesotho + 18-19 May 2019: Round 3 – SA Cup Series – Contermanskloof, Western Cape + 27-28 July 2019: Round 4 – SA Cup Series – Iron Throne Bike Park, Hartbeespoort, North West The new event date will combine with the current Round No. 2 of the SA National Cup Series at Afriski Resort on 4 and 5 May 2019. For more details on this event, please contact Peter Peyper (peterp@afriski.net) The Western Cape will now host the third round of the National Cup Series on 18 and 19 May 2019 at Contermanskloof DH track. The previous date of 15 and 16 June now falls away! For event details, please contact the Western Cape DH Commission (chris@chrisnixon.co.za). The fourth and final SA National Cup Series Round for 2019 will be held at Iron Throne Bike Park, Hartebeespoort Cableway on 27 and 28 July 2019. Cycling SA apologises for any inconveniences caused due to the unforeseen adjustments of dates and venues.

ENTER THE PATATFEES MTB

A jewel of an MTB day race in the heart of the Overberg. Try one of four distances: 15km, 30km, 45km or 55km, and take part in arguably one of the most beautiful mountain races in the Overberg with abundant flowers and awesome scenery! A somewhat challenging course in places but it surely caters to new and advanced cyclists. The Napier Wine and Patatfees MTB race delivers exciting routes with mostly single and jeep track. It is a great day out for the whole family! Join us for our 26th Patatfees, we have an incredible MTB race and weekend filled with fun planned! Enter here - www.napierpatatmtb.co.za

TESTZONE

E N T R Y- L E V E L

S AV E Y O U R H E A D

T O P - O F -T H E - R A N G E

NEW LIDS There are hundreds of different helmets available and choosing a new lid might be a daunting task. We’ve compiled a selection of entry-level, mid-range and top-end options. FIRST ASCENT GALEA First up we have this stylish looking black and red First Ascent Galea helmet. This helmet can be used by roadies and mountain bikers alike and they feature no less than 22 vents for enhanced cooling and an adjustable dial to secure the perfect fit. R899 www.firstascent.co.za

TITAN RACING STEALTH Titan Racing’s sleek looking Stealth helmet is another good quality product with a great price. The lid has a light aero look and feel and comes in various different colours. R899 www.titanracingbikes.com

AVALANCHE ABC HELMET The most affordable entry-level helmet in our line-up is this Avalanche unit. Priced at below R500 it features a great looking black and white colour scheme and it comes with a removable peak. R499 www.bike-addict.co.za

BONTRAGER SOLSTICE Yes, Bontrager joins the value-party with their Solstice helmet and we particularly like the various colour options and removable peak. Some reflective elements on the rear of the helmet enhances your visibility. R699 www.trekbikes.com

Prices correct at time of print

MID RANGE

SPECIALIZED PROPERO LADIES Entering the mid-range helmet market is this Specialized Propero Ladies version. Yes, a male version is available too and we’ve ridden with one for quite some time now. The Propero is a no-nonsense do-it all helmet! This race-inspired design is known for its incredible fit and tremendous value. RRP R1 500 www.specialized.com/za

GIRO AETHER MIPS Now we’ve moved into the high-end stuff! The Giro Aether MIPS is one of the most tech advanced helmets currently available on the market. A dual-density EPS foam liner helps manage a wide range of impact energies, while also boasting deep internal channelling to provide cooling airflow. RRP R6 000 www.omnico.co.za

KASK PROTONE Kask is an Italian brand and their Protone helmet weighs a mere 215g! It has removable and washable inner padding, and its strengthened frame further reduces the risk of a shock breaking the shell. R4 490 www.bike-addict.co.za

LEATT DBX 2.0 The gnarliest looking trail-lid in our line-up not only promises proper trail riding protection but offers unreal value for money. Twenty vents help to cool you down while the inner features a moisture wicking, breathable and anti-odour properties. R1 390 www.bike-addict.co.za

UVEX RACE 9 We’ve spent hours riding with the Uvex Race 9. The helmet is airy, light and can RRP R3 999 easily be used by www.uvex-sports.com road cyclists or mountain bikers alike. This race-ready lid combines a seamless, double in mould construction with a lightweight, reinforcing cage. (See Test Zone)

GIANT RAIL MIPS The first helmet in our line-up to feature the integrated MIPS system which further improves safety if you do crash. Multi-directional Impact Protection System (or MIPS) goes a step further to protect your brain during a crash. This Giant Rail helmet offers amazing value for a all mountain lightweight helmet. It also features an integrated camera mounting surface. RRP R2 199 www.giant-bicycles.com/za

BONTRAGER VELOCIS MIPS The Bontrager Velocis MIPS is more road bike orientated but we know a few mountain bikers who could easily pull this off. The Boa system lets you get a secure fit while the sunglass port allows easy access to store glasses when not in use. We particularly like it in the Visibility Yellow colour scheme because who doesn’t love bright colours?! R3 299 www.trekbikes.com

G EAR- PR OT EC T YOUR H E A D

A P R / M AY 2 0 1 9 V O L 5 8

THE TEST ZONE 1

BLS VELORACING BACKPACK RRP R950

Reviewer: Max Sullivan As cyclists, we spend large chunks of our free cash on getting the best and most comfortable bits and bobs, so naturally it makes sense to keep them safe when on the move. The VeloRacing backpack by BLS has been designed by cyclists with cyclists in mind, whether you’re off to a race or on your way to work, this 20L bag conveniently stores your cycling goods. The bag appears to be very durable and has solid exposed zips, so it opens and closes with ease. I loaded the bag full of my spares, extra kit as well as some camera equipment and set off on a mountain bike ride, the padded lining protected my back from its contents. At first I thought a chest strap would be necessary to hold the bag in place, but this was not the case. It sits quite high up on your back, allowing you to utilize your shirt’s pockets, with the strap tension easily adjusted on the move. Mud and dust was not an issue for the water resistant material, which can be cleaned with a damp cloth in a flash. The compartments allow you to separate the contents whatever they may be, it even has a nifty smelly kit/helmet compartment with holes for breathability. I found the backpack to be rather warm on my back, although, it was a Stellenbosch summer’s day out on the trails. At R950, including delivery to your nearest Postnet, this trendy little bag is well worth it, it does what it sets out to do and perhaps a little more. All things being considered, I’d imagine this backpack would take the cake in a ‘backpack shootout’, considering price, aesthetics and functionality.

The FULL SUS product testing section, led by publisher SHAYNE DOWLING and editor FRANS LE ROUX is where we put MTB and related products to the test. We get to pedal, feel, touch, kick, jump, rip, slide, click, wear, stretch, ride (you get the idea) and generally test the hell out of products.

UVEX RACE 9 HELMET RRP R3 999

Reviewer: Frans le Roux Uvex is a German company who introduced their first helmet more than 30 years ago. Their new top of the range race ready helmet is called the Race 9 and I’ve properly used it for a few weeks now. First off, this is not an entry-level lid for those starting out. The Race 9 is an aero helmet which is aimed at the top performer in both road and mountain bike racing. What I noticed straight away was how lightweight the helmet felt. Weighing around 280g I could strap it on and forget about it. The adjustable fit system at the rear ensured I get a safe and secure fit without the helmet moving around. The second big thing I noticed was the amount of airflow that came into the helmet. During the recent Cape Town Cycle Tour MTB event I appreciated the breathability of the Uvex Race 9. I always ride with an anti-sweat strip underneath the lid and things usually heat up quite quickly. Somehow, I also managed to secure my sunnies inside the helmet during a ride and they’re yet to fall out (touch wood). The rear of the helmet comes down quite far and adds safety once you’ve taken a big tumble. Aesthetically If I’m honest, I really like the overall look and design. It’s the kind of helmet that looks fast while laying in your bag. Our test unit was supplied in blue whilst black or white can be specified too. A removable visor is probably the only item I would have liked (in a perfect world) but the lightweight airy feel of the lid makes up for any possible shortcoming.

www.uvex-sports.com

www.blsglobal.net/za/

MILKIT AND THE MAGIC VALVES! RRP R850

Reviewer: Shayne Dowling This is an interesting piece of equipment. “It’s a syringe with a fancy mould that holds all the goodies,” I hear you say. It is that but it has two very clever additions – the valves. Serious valves? Yip valves. They are really clever, and this is what makes MilKit such an innovative piece of equipment; the valves self-seal on the inside so even with the valve core removed no air escapes. Attach the plastic “needle” and regulator and you can now fill or remove sealant from your tyre. This also allows you to not only measure your sealant but also top up easily, no mess and without your tyre going completely flat. At R850 it is a little pricey but hey it makes your life a whole lot easier.

www.fitsportslab.co.za

THULE VELOCOMPACT 2 BIKE RACK RRP R8 499

Reviewer: Frans le Roux Swedish company Thule have been in business since the 1940’s and their first bicycle racks were designed in the 60s. With this in mind, it is no surprize that they produce some of the world’s very best bike racks. Starting out as a true weekend warrior the struggles were really trying to fit a full-size mountain bike into the back of a hatchback. Trust me, once you’ve bought a tow bar mounted bicycle carrier, your life of struggles will soon be forgotten. I was sent a Thule Velocompact 2 back in 2018 and after using my Thule hanger rack for years, the changes were significant. As you guessed it, the Velocompact 2 takes two 29er mountain bikes with ease. A sturdy frame hooks onto your tow bar and is fastened by a rubberised lever. Once you’ve attached the rack you simply lock the handle with the provided key, and it stays in place forever. The first big bike trip was a weekend away to Stilbaai which consisted of around seven hours in total. With gale force crosswinds, I was stoked with the Velocompact- it didn’t move at all! Added features of a number plate holder and a full set of lights take care of the safety and legal aspects. The aluminium grab bars are easy to manoeuvre into your desired position whereafter you can fasten it anywhere you prefer on your bike’s frame. Being rubberised, these grab bars didn’t scratch or damage my precious carbon frame. For added piece of mind, each wheel is strapped in tight and further secures your bike during transport. The compact part of the rack means that the aluminium wheel wells can be pushed inwards while the black steel rail folds flat to ensure that you can put the rack in your car’s boot or on the backseat. Overall, I was over the moon by the user-friendliness of the rack. The fact that the rack and grab bars are locked with a key makes me rest assured if I must stop at a shop.

www.thulestore.co.za/

LYNE COMPONENTS HOLY RAIL DUAL CAGE + MULTI-TOOL RRP R1199

Reviewer: Frans le Roux After attending the official launch of the Lyne Components Holy Rail product back in December 2018, I was super keen to get my hands on a test unit. At the launch they displayed the various iterations of the Holy Rail and some were mounted on Giant Anthem’s - which naturally made me excited. In South Africa we really do need two bottle cages fitted to any mountain bike. Whether you attach one to your seatpost or carry a hydration pack, the benefits of having enough fluid during a ride are endless. Yes, some brands do offer dual cage systems as standard on their models, the beauty of the Holy Rail is that it can be added to your existing bike’s (disclaimer- some brands) frame. I had my Holy Rail and multi-tool cage fitted a few days prior to the Stilbaai MTB event which ran over 90km. Needless to say, the addition of having a second bottle cage during a six hour event was amazing. My Anthem used to have a 750-900ml single bottle on board, but with the Holy Rail fitted I could carry 1.5-1.7L of fluid with ease. After running the dual cage system for a few months and hundreds of miles later, I’m happy to report that it has not yet damaged my frame or rattled loose. The added multi-tool is another bonus as you attach it to the cage and forget about it really. I’ve used mine on two occasions to fasten a handlebar bolt and a cleat.

www.on-lynecomponents.com

2019 CAPE EPIC WRAP-UP P H OTO : S a m C l a r k / C a p e E p i c

W H AT A N E P I C

CAPE EPIC ABOVE: Team Scott-SRAM’s Nino and Lars roll over the finishline at Val de Vie to claim the overall Cape Epic victory.

Candice Lill and Adelheid Morath enjoyed a stellar 2019 event!

After closely following the 2019 Absa Cape Epic, there is no wonder why the world takes notice of this remarkable spectacle which happens to take place right in our backyard. It was an enticing Epic with some major surprises thrown into the mix. WORDS: FRANS LE ROUX

N E W FA C E S As was the case in 2018, big disruptions within the leading teams saw some new and unfamiliar faces lineup to compete at the sharp end of the race. Undoubtably the biggest surprise came just a few days before the start which saw the defending American champion Howard Grotts withdraw due to illness. Naturally this blew the competition wide open with impressive young gun Sam Gaze partnering up with the Czech-express Jaroslav Kulhavy. Grotts’ exit meant that a reshuffle within the Specialized men’s teams saw a new local pairing of Matt Beers and Alan Hatherly teaming up to tackle the Epic. In the women’s field yet another change at the front saw 2018 American champ Kate Courtney change teams and not participate in the 2019 event. This left fourtime winner Annika Langvad vulnerable but luckily, she could team up with Dutch road cycling powerhouse Anna van der Breggen. We all know how that worked out for them!

SURPRISES

D O M I N AT I N G T E A M S In the small elite women’s field, the eyes were firmly on the Specialized team of Langvad/Van Der Breggen. The pair had a near faultless performance which saw them claim the overall GC by more than 30 minutes. A special shout-out and mention has to go to Candice Lill who enjoyed a stellar performance alongside Germany’s Adelheid Morath. Lill’s team Summit-Fin finished in second on GC with another local Epic star Ariane Lüthi and Maja Wloszczowska rounded out the podium on their Kross bikes. The Elite men saw the same big names fight it out bar Investec-songo-Specialized. It was a fascinating edge-of-your-seat race to witness the Team Cannondale vs Team Scott’s battle. Nino Schurter and new team mate Lars Forster sent out a clear warning by claiming the prologue on the slopes of Table Mountain and never really looked back. Cannondale’s Manuel Fumic and Henrique Avancini came into the race with more motivation than ever. After claiming Stage Three in Grabouw the team proudly slipped into the yellow jersey. With a substantial lead the race changed leaders once more during the frantic time trail on Stage Four. Needless to say, the short sharp and fast stage suited the master Schurter perfectly and they easily won and reclaimed their yellow jersey. Riding a safe and calculated rest of the race saw Schurter claim his second Cape Epic overall victory with newbie Lars alongside him.

A new young pairing in the form of Imbuko Giant’s Marco Joubert and Nicol Carstens surprised all by finishing second on GC in the African Jersey category and narrowly missing a top-10 overall finish. With both riders still under 23, they showed huge promise by beating established teams such as Bulls, Investecsongo-Specialzed and Pyga Eurosteel. Team KrossSpur’s Sergio Gutierrez and Ondřej Cink claimed a couple of hill climb victories while a stage win and two more podiums make them serious contenders for the 2020 event. Riding on a new bike, with a new partner and in a new team, it was good seeing Ariane Lüthi back in fine form.

W H O T O W AT C H I N 2 0 2 0 If Germany’s Manuel Fumic can get back to his best, it might be a fairy tale for him and Avancini to finally claim the top spot on the podium. Team Cannondale have it all to play for in 2020. If Specialized can get Grotts back with Kulhavy in 2020, we should see an incredibly tight race for overall victory. The Trek Selle San Marco team is another dark horse with a realistic chance of standing on the top step. From a South African perspective, I am hoping that Beers/Hatherly can line up once more and aim for a podium spot. In my perfect world it would be great to see Mariske Strauss and Candice Lill partner up to fight for the women’s category and claim the African jersey while they’re at it! We might even see Kate Courtney return to action which should add some spice to the category. P H OTO : N i c k M u z i k / C a p e E p i c

P H OTO : S a m C l a r k / C a p e E p i c

DISSAPOINTMENTS After his emphatic World Cup victory in Stellenbosch in 2018, the world took notice of the Kiwi machine Sam Gaze. He was supposed to ride the 2019 event with Alan Hatherly but ended up being paired with probably the strongest rider in the field – Jaroslav Kulhavy. Gaze lasted only a couple of stages and was forced to withdraw due to a concussion suffered during a crash. From a local perspective it would’ve been amazing if we could see some more Stage Five brilliance from Team Pyga. I have no doubt that they will be back in 2020 aiming for an overall GC. By her own high standards, Mariske Strauss should be back on the podium in 2020.

ROUTE Yes, every Epic is long and brutally tough, but at least mother nature had a sense of humour during the 2019 event as only one of the days was very hot whilst the rest saw cooler temperatures greet riders and carry them through the gruelling days in the saddle. It was great to see riders spend ample time on the brilliant Oak Valley trails. If the world has not yet heard of Wines2Whales or the great trails around Grabouw, they have surely now added this destination to their riding bucket list. During my Stage Three at Grabouw, I actually got wet thanks to some much-needed rain! Following the last couple of days, it was unreal to see the world’s best race on the same trails we’ve traversed recently during Origin of Trails.

Team Pyga Eurosteel raced to a famous victory during Stage 5.

COACHING

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INDOOR VS OUTDOOR CYCLING Our coach BEN sheds some light on the differences between indoor vs outdoor cycling. he first quarter of the year is behind us, and some major MTB races have come and gone already. However, there is no shortage of races throughout the year, so many of us will be training through the autumn and winter. The increased affordability of valid and reliable indoor trainers, as well as the online virtual world of Zwift have made it much easier to train indoors. Personal preference on whether to train indoors or outdoors may depend on a host of factors, including the presence or absence of a quality indoor trainer, the weather, the light conditions, and safety. Cyclists often state that cycling indoors ‘feels harder’ than training outdoors and we are often asked whether there is a scientific explanation for this.

“CYCLISTS OFTEN STATE THAT CYCLING INDOORS ‘FEELS HARDER’ THAN TRAINING OUTDOORS”

In 2014, sports scientists at the University of Nebraska at Omaha investigated the physiological and psychological responses to indoor and outdoor cycling 1. The participants in the study performed two experimental trials; one indoors and one outdoors. They were instructed to ride a set 40 km course with the same effort as they normally would during a training ride, but to keep the effort consistent throughout the ride (i.e. no intervals during the ride). The GPS file of the outdoor course was used to create a simulated course for the indoor trial in order to match the two trials. One limitation of the study was that the use of a fan was prohibited during the indoor trial, and this may have had an effect on the results. The environmental temperatures and relative humidity were not different between the indoor and outdoor trials. However, the power output was ~30% higher in the outdoor trial compared to the indoor trial. In addition, the average heart rate during the ride was higher in the outdoor trial compared to the indoor trial, which is to be expected due to the higher power output. Skin temperature was higher when cycling indoors, but this is most likely due to the absence of a fan to aid external cooling. Despite the difference in skin temperature, core temperature was not different between the trials. So, what does this data mean for those of us who will be training indoors over the coming months? At the same perceived exertion (subjective rating of intensity), we may generate higher power outputs and heart rates when training outdoors compared to indoors.

Therefore, riding at a specific power output or heart rate indoors will feel harder than riding at the same target intensities outdoors. One factor that may contribute to these differences is the rate of heat production and heat loss during the rides. When we cycle at higher intensities, we generate more heat through energy production. The data from this study suggests that more heat was lost to the environment when cycling outdoors compared to the indoor trial. This makes total sense due to the lack of an operating fan during the indoor trial. The airflow over the skin will increase convective heat loss and may allow cyclists to store less heat and produce a higher power output, especially during highintensity cycling. It is important to remember that a higher power output during an interval session will stimulate greater training adaptations. If you are planning on spending some time on the indoor trainer this winter, then take note of the following points: + Training indoors may result in lower relative intensities (power output and heart rate). + These reduced intensities could result in a lower training stress and overall training load. + Use a fan to assist with convective heat loss to mitigate the reduced intensities. + Try not to perform all of your training indoors so that the training stimulus in not reduced too much. REFERENCE: 1 Mieras ME, Heesch MW, Slivka DR. Physiological and psychological responses to outdoor vs. laboratory cycling. J Strength Cond Res. 2014;28(8):2324-9.

BENOIT CAPOSTAGNO currently works for Science to Sport in Cape Town. He is currently completing his PhD at the University of Cape Town and is investigating training adaptation and fatigue in cyclists. For more info: www.sciencetosport.com

BIKE REVIEW

RIPPING TRAILS ON THE

NORCO FLUID FS 1

“THE SUSPENSION PACKAGE IS SUPER SMOOTH AND THE UPDATED CHASSIS ON THE REVELATION FORK KEEPS IT TRACKING TRUE THROUGH EVEN THE GNARLIEST ROCK GARDENS.”

Norco Bicycles is a relatively new brand in South Africa, and we had the opportunity to test one of their 2019 trail shredders, the Fluid FS 1. Check out regular bike tester RUDOLF ZUIDEMA ’s first impressions. WORDS: RUDOLF ZUIDEMA IMAGES: FRANS LE ROUX

s a new brand in SA, Norco is probably not on most people’s radar and you’d be forgiven for overlooking the brand as you’ve probably only heard of them in the realm of hard-core trail and gravity riding. The reality is that the brand was founded in 1964 in the riding mecca of British Columbia, Canada and offer a full range of bikes including the skinny wheeled variety! Thanks to the guys at Cycles United the brand has finally arrived in SA and we got to spend some time with the Fluid FS 1, their 130/120mm Travel Trail bike. At first glance the Fluid is a striking bike; clean lines, uncomplicated paint job and 2.6” tyres make it stand out in

an instant! The Alloy frame features smoothed welds which add to the clean look of the bike. The internal cabling system is very neat and quiet, and the large removable covers should make replacing cables a cinch. Rear Suspension travel is 120mm via a tried and trusted 4 Bar Linkage with a Rockshox Deluxe R shock. Rockshox also supply suspension for the front in the form of a 130mm Revelation RC. A SRAM NX Eagle drivetrain with 30t chainring and Guide T 4 Piston Brakes paired to 180/160 Rotor combo form the core of the excellent spec package. The WTB ST29 wheels are mated with Maxxis 2.6” Forekaster tires and finishing kit including dropper post are all courtesy of TranzX. While there is nothing glamorous about the spec of the FS1, Norco have done an excellent job of delivering a spec level that delivers in terms of function and practicality. The suspension package is super smooth and the updated chassis on the Revelation Fork keeps it tracking true through even the gnarliest rock gardens. In terms of rear suspension there is no noticeable pedal bob, testament to the efficiency of the 4-bar linkage design. The Forekaster tires are a great choice for the wide WTB rims and offer huge amounts of grip, although the 2.6” size is probably a bit overkill for what most of us would use the Fluid for, but definitely hints at Norco’s roots and heritage in trail riding. The tires,

on trend geometry of a longer top tube and shorter stem and a nice aggressive, confidence inspiring 66.5-degree head angle all point to a bike that is intended to be let loose with the front wheel pointing down more than up. That said, the Norco is no slouch on the climbs, especially technical singletrack climbs and the 30T chainring is a welcome boon for those of us that don’t get enough time to keep fit but are up for a good ride on the weekends. That said, a lockable rear shock would definitely help getting some more power through the pedals on long, steep jeeptrack climbs. Overall the Fluid is a great bike and Norco have definitely got the spec dialled in terms of intended purpose and value for money without any of the usual spec shortcuts. Apart from a tubeless conversion it doesn’t need any immediate upgrades in terms of reliability or durability, and you can hit the trails straight from the bike shop! “Swinging a leg over the Fluid feels immediately comfortable and the ride is super confident, which is great given the lack of trail time I’ve had recently. If you’re in the market for a good mid-range do it all bike, the Fluid should be on your short list, it’ll definitely be on mine. Personally, I’d look at some leaner rubber for everyday riding and probably add some lighter wheels and a lockable rear shock in the future that will make the Fluid even more versatile.”

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SUS THE

NORCO FLUID FS 1 RRP R39 999

(EXCHANGE RATE DEPENDANT) Measurements are for a LARGE frame.

Head tube angle

66.5°

Seat tube angle

76.0°

Top tube length:

623mm

Head tube length

110mm

Wheelbase

1 204mm

Seat tube length

450mm

BB height

342mm

Standover height

770mm

Reach

470mm

Stem length

50mm

Travel (rear/front)

04 02

1 The RockShox Deluxe R Debonair shock provided a 120mm of rear travel. 2 Proper SRAM Guide trails brakes made stopping a cinch. 3 The grey aluminium frame sure was a pretty thing to behold 4 Fluid equals fun! 5 When a bike is fitted with chunky 2.6” tyres you know its gonna shred!

RUDOLF ZUIDEMA has a wealth of cycling industry experience, having worked for some of the biggest bike brands in the world both locally and in the UK. On the mountain bike he’s a firm believer in more travel equals more fun. Follow him on Twitter at @rudolfzuidema

120mm/ 130mm

S TA G E R A C E C H E C K L I S T

CHECKLIST FOR STAGE RACES Even seasoned mountain bikers regularly forget things before an event. Here is a checklist which you stick on the fridge to help you remember those racing essentials. WORDS: FRANS LE ROUX

or the stage-race beginner there is nothing more daunting than figuring out what to pack and what to leave at home. Yes, you can compile and use lists, but the fact remains you will forget something. What to include is also determined by the season and the area you’re riding. Speaking from personal experience, the things you need to ride in Swaziland are different than the things you need in Grabouw. We’ve compiled a list of cycling related paraphernalia on and off the bike to help you with your next big event.

OFF THE BIKE: F O R A T H R E E - D AY EVENT

ON THE BIKE: F O R A T H R E E - D AY EVENT

Pro tip: Matching outfits won’t be needed, rather pack clothing items that can be mixed and matched

Pro tip: Use the biggest Ziplock bags you can find when it comes to packing for three3 days, they take up almost no space in your race bag.

CLOTHING (OFF THE BIKE):

+ + + + + + + + + + + + + + +

1 x jacket Underwear Long pants 3 x T-shirts Track pants 1 x hoodie 2 x shorts Sunglasses Pillow Sleeping bag Cap Sunblock Towel Toiletries bag Shoes (old pair of trainers and flip- flops for showers) + Personal medical kit (including mosquito repellent, antihistamine, etc) + Laundry bag - if the event has a washing service extras: 2 x combination locks - one for your bike and one for your tent. + 1x power bank + Set of earplugs + Headlight to see at night + Smartphone and GPS unit charging cables.

+ + + +

Helmet, gloves, cycling shoes, sunglasses 3 sets of cycling shorts, tops, socks Windbreaker Rain jacket GPS /Heart rate monitor, bike computer (optional) Sunglasses 2 x water bottles Chamois cream Saddlebag or hydration pack or with space for spares Slime/Stan’s, bomb and adaptor, plugs etc, Tubes, pump, gators, brake pads, chainlinks Lube (squirt)

KATE SLEGROVA My list is not too long but I always remember to pack Rehydrate hydration sachets and earplugs. LANCE STEPHENSON I never take one specific thing. I rather pack what I actually need (each race and conditions are different) so I take different things, but I can say I take what I need if things go wrong. I pack for the worst and hope for the best. So, I take warm, cool, wet and dry clothes options. And I don’t mean for on the bike, I mean for before and after! Being comfortable all the time is my goal! So, I take everything for that purpose.

ROB VOGEL Earplugs - whether I’m in the tents or not. And two Myprodol tablets every night before going to bed. Some odd items include San Pellegrino and Blood Orange flavoured sparkling water.

NICKI SUTHERLAND I’m a boy-scout when it comes to stage racing, so, there’s a lot of things I won’t leave home without. But I guess if I could mention a few:

camelback would be top on my list. (It usually, by default, always has some supplies in it.) + multi-tool, chain breaker, mini pliers. + duct tape.

CRAIG KOLESKY Yes. So, the first thing I would pack is my bike ... really need that, ha-ha. I think when packing the first I would pack is my Aeropress coffee maker. And generally, I always pack a good Leatherman tool.

extras: + First Aid Kit + Multi tool + Duct tape + Cable Ties + Foil survival blanket + Painkillers

MARISKE STRAUSS Lists are your friend, especially in the beginning ;) after a while it becomes routine. My PILLOW! I NEVER travel without that bad boy ;) if you are one of the rough riders taking on the tented life remember a fitted sheet and a headlight ;) to make those tents a little homier. Well not sure if it’s odd but travel with a foam roller. (On my bike ALWAYS take my asthma pump with. Oxygen is quite important.)

KEVIN BENKENSTEIN I would say that the one thing I never leave home with is XL Ziplock bags. These allow me to organise my daily kit into ‘ready-to-go’ packs, keep my electronics, toiletries and so forth compartmentalised and also ensure that my bag is a bit less of a mess which is one less thing to worry about when taking on a Stage Race. The weird thing I pack, I don’t really think anything is weird, but I do like to pack sachets of cheap coffee to get my ‘system’ moving in the morning. I am not sure if you can print that? Ha-ha.

KATJA STEENKAMP Duct tape, cable ties and my little notebook to record interesting ideas I might have and don’t want to forget!

R E P O R T: TA N K W A T R E K

A P R / M AY 2 0 1 9 V O L 5 8

“APPROXIMATELY 25KMS OF NEAR RELENTLESS CLIMBING WITH CERTAIN SECTIONS AS STEEP AS YOU CAN EXPECT ON ANY CLIMB.”

S W E E T T R A I L S AT

TANKWA TREK South Africa has plenty of stage races, but few are as stunningly tough as the Tankwa Trek. SAM ROBERTSON experienced his first Tankwa.

P R E - E V E N T – R E P U TAT I O N , A N T I C I PAT I O N , T R A I N I N G As accessible MTB stage-races in South Africa go, you are probably not going to find a more impressive race than the Momentum Tankwa Trek, presented by Biogen. Or at least so they say. It is billed as a must-ride for all aspiring ABSA Cape Epic riders and is said to serve as the perfect ‘formchecker’. It is that level of race and from a look around at the participants, it is clear that all the participants have ridden a mountain bike before. The race has also long been touted as one of the best organized and most hospitality friendly stage-races, held in an incredibly inhospitable environment. Heat, rock and a few unmentionable climbs and descents being par for the course, this is not a race to be undertaken by riders who are either unfit or not comfortable riding over technical terrain. There was never any doubt, Alistair and I were most certainly going to give Tankwa a go and make every effort to survive.

A R R I VA L AT K A L E O G U E S T FA R M We drove up from Cape Town mid-morning. Opting for the scenic route via the Swartland rather than the quicker N1 route via Rawsonville. Instead of eyespy-with-my-little-eye, it quickly became a game of “how long will the temperature gauge remain above 40 degrees” from Riebeek-Kasteel all the way to registration at Kaleo Farm in Ceres. With a 15:00 start and without either one of us wanting to broach the subject, we realized that we were in trouble.

R I D E – D AY O N E : 15:00 in Ceres in February is unlikely to be cool. So, we were expecting something a little warmer than balmy, but nothing like the 42 degrees that my Garmin read on the start line! Telling ourselves that we only had 29kms to do, the strategy was one of getting the day over with as quickly as possible. It seems most people had that idea, since the pace out of the blocks was quick. High heat + fast pace = silly heart rate. I was sitting at threshold within the first km, and the heart rate just would not come down! Our water bottles were hot after 15 minutes which made hydration unpleasant. By the time we reached the waterpoint after about 12kms, the legs were wobbly and vision was blurred. It was a very long 29kms spent dodging vomiting riders in crazy heat.

R I D E – D AY T W O The famed Merino Monster looms large over this race, and you are reminded of this regularly. However, only focusing on getting over that hill and disregarding the challenges that Day Two has to offer would be a mistake. Henco Rademeyer hinted at the Day Two race briefing that this stage might be more of a challenge for some than Day Three... On a personal level, this was our favourite day. The perfect combination of technical terrain mixed in with flowing singletrack fun. The gentle start to the race allows for a proper warm-up and the responsible pace in B-batch was a nod as much to the respect being shown to this race as to the devastation sowed by the heat on the previous day. For us in the middle of the pack, we were certainly exposed to some serious heat, but nothing like Day One, and those that had not been completely dehydrated the day before had a fabulous day. The waterpoints were better stocked than most races that we have done and were all excellently manned. A big up to the organisers for that – especially since the vast majority of the field needed every one of those respites! Upon completion of the stage, and after having fetched our bikes from the complimentary bike-wash, we were treated to the famous Tankwa dinner. As with the waterpoints, it is not easy to find a similar level of hospitality excellence in another stage race. It has always been a selling point of the Tankwa Trek and quite clearly for very good reason.

R I D E – D AY F O U R Waking up to Day Four contained mixed emotions. Feeling rather broken by the Merino and apprehensive of what was to come only slightly mellowed by the fact that the worst was behind us. With weary legs, this stage’s 32km district road start was quite welcome. Day Four is fast and flat, with some spectacular smooth flowing singletrack tossed in as a ‘slaapdop’ (to quote trail builder Charl van der Merwe). The perfect ending to a great stage race. In conclusion, the Tankwa Trek has been for some time and remains, one of the absolute must-ride events for any mountain biker. Whilst it is understood that the organisers required to add an extra day to the event to retain its UCI status, a 15:00 start in Ceres is never going to be pleasant – perhaps it could be considered to delay Day One’s start to later in the day in 2020? Top take-home positives for us from the 2019 Tankwa Trek were fantastic organization from catering to route-marking and course marshalling; the perfect balance between technical riding, smooth flowing singletrack and fast hard-packed roads and the opportunity to ride the famed Merino Monster. We will definitely make every effort to return in 2020, but only if we have had a strong January training block. As enjoyable as Tankwa is when you’re fit, it will break you if you are not!

The Tankwa Trek covers some spectacular Witzenberg scenery.

P H OTO : D a n i e l Co e t z e e fo r Z C M a r ke t i n g Co n s u l t i n g

P H OTO : by M a r i ke C ro n j e fo r w w w. z c m c . c o . z a

R I D E – D AY T H R E E The Merino Monster. Yip, finally we get to meet this beast face to face. And yes, it is. Simply put, I have not pedalled up anything even remotely close to what this thing has to offer. Insane. Approximately 25kms of near relentless climbing with certain sections as steep as you can expect on any climb. Luckily we had a few stops along the way to allow for a proper appreciation of the genuinely breathtaking beauty of this climb. Its name is possibly a touch unfair, it is definitely less Frankenstein and more Uma Thurman in Kill Bill. And of course, once you finally make it to the top and the high-fives have been handed out, there is only one way home – down the other side. As crazy as the ascent was, that descent required serious concentration to make it down the other side unscathed. Day Three defines sufferfest. As a mountain biker, this is an absolute must-ride day.

T R A I L S F E AT U R E - R O O I B E R G , K L E I N K A R O O The Karoo is not flat!

Fast and rocky downhills are part of the fun too.

ROOIBERG

KLEIN KAROO Go klap a ride or two with your buddies – and a few cold beers – at one of my fave Klein Karoo getaways. Go ride it solo right now, or join the Transcape MTB Experience crew for eight days of fun over February every year … . WORDS AND IMAGES: JACQUES MARAIS

LOCAL BUZZ:

Rooiberg Lodge nestles in the foothills of the eponymous mountain range here in the Klein Karoo, stretching over approximately 14,000ha of nearpristine fynbos. La Vida is lekker local here in the vicinity of Ladysmith and Calitzdorp, with tiny Vanwyksdorp close by, and it rates as one of the great stop-overs during the annual Transcape MTB Experience. Over the bars, you will be treated to diverse ecosystems, brimming with endemic flora and an abundance of animal and bird life. Rooiberg boasts a range of accommodation options, including The Loft (affordable, with a choice of single-, double- or group rooms. Premium options are provided in four star luxury chalets overlooking a nearby watering hole, with an excellent restaurant serving traditional South African cuisine on site. More info on the area at www.rooiberglodge.co.za

TRAIL LOW-DOWN:

ROOIBERG LODGE ROUTES FAST FACTS ++ ++ ++ ++ ++

++ ++ ++ ++ ++

GRADING: Easy to Extreme (rocky; steep) DURATION: 1-4hrs CONFIGURATION:There-and-back (15-65km) START POINT: Rooiberg Lodge TERRAIN: Reserve roads, jeep-track and ox-wagon trail POST-RIDE BEER: Enjoy a glass of locally produced wine or port, or a cold beer, while gazing over the nearby water hole. MUST-DO EVENT: The Transcape MTB Experience is held annually in February www.transcapemtb.co.za ACCESS: Gated for security – easy bicycle access though CELL RECEPTION: Cell signal is charmingly slow GPS: GPS: S34°7.56’ / E18°26.72’

#GROAD CROWD WILL BE CHUFFED TO HEAR THIS AREA IS OFFICIALLY RATED AS GRAVEL BIKE HEAVEN”

HOW TO GET THERE

Rooiberg Lodge can most easily be reached from the N2 via Herbertsdale and Vanwyksdorp (take the turn-off close to Petro SA near Mossel Bay). Another option is via either Calitzdorp or Barrydale along Route R62; exit onto the R324 from the N2 and follow the R327 towards Vanwyksdorp – it is well signposted.

“THE BURGEONING

The riding on the private game reserve may be limited in distance but offer lekker variety to keep you busy for at least a day or two of dust, sweat and swearing (especially if you try to conquer the Ossewa Trail)! Rather crank off along an easy 15km of relatively flat riding for an hour or so on a pedal from the lodge along a there-and-back cruise between the eastern and western gates into the reserve. These routes are basically the Rooiberg entrance and exit roads, so beware of the occasional 4x4 vehicle. Several jeep-tracks trip into the dense thorn veldt off this main gravel drag, allowing you to hoick onto dual-track and the occasional game footpath if you’re fit and adventurous; unfortunately, there has been no mountain bike trail development here, but there is loads of potential. A proper test of character awaits along the tortuous Old Ox Wagon Route. This overgrown and extremely rocky trail is only suitable to strong and experienced riders, as it sideswipes into the high ridges along the northern border of the reserve. The surface is gritty and strewn with fist-sized rocks, so be ready for a physical test as you grind up to the plateau.

The burgeoning #GRoad crowd will be chuffed to hear this area is officially rated as gravel bike heaven, with quiet secondary roads tripping between Oudtshoorn, Riversdale and the rest of the region’s forgotten dorps. Get your game face on for an exhilarating ride up and over Rooiberg Pass, arguably one of the Klein Karoo’s most iconic gravel passes. Turn left as you exit the lodge from either of the gates, and just keep pedalling. You’ll climb for a gruelling 16km before zigging into the descent towards the Calitzdorp side, where views and headspace get a double thumbs-up. The pass peaks at an altitude of 798m as it wends its way through Rooiberg Conservancy. Scenic views abound along this historic road, originally built in 1928 and now offering a pleasant detour from the R62; you can access it just after Calitzdorp if you want to link to Vanwyksdorp. This is an ascent which will get your blood pumping and is definitely not for the faint of heart; some steep descents, serpentine twist and 180 degree corners are sure to test your mettle! A cairn at the summit see travellers - to this day - adding a stone as a token of gratitude for completing a safe journey. Assorted calf-crusher climbs and dust-dervish flats spider-web from Vanwyksdorp as well, including a stunning ride past the local dam and through surrounding farmland. This is on a public road, but best you check with Rooiberg management before you attempt to trip into these moer-and-gone corners...

JACQUES MARAIS is a GIANT (RSA) Ambassador and SA’s MTB Trail Guru, with six mountain biking trail guides and the www.mtbroutes.co.za to his name. If he’s not on his bike, chances are he’s out trail running or surfing in some wild corner of the country... His latest book, ‘A Guide to More MOER & GONE Places’, will be on shelf later this year. Follow him on Twitter @ JacqMaraisPhoto or www. jacquesmarais.co.za

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R I D E R E P O R T- I M B U K O B I G 5

P H O T O : L o u i s K a n n a m eye r

The slog to the top of Dutoitskloof Pass

CLIMBING FOR DAYS AT T H E I M B U K O B I G 5 C H A L L E N G E Very few races in SA can claim that they have 3 000m of vertical ascent on offer. The first ever Imbuko Big 5 MTB Challenge took place in Wellington at the end of February – here’s how it went down. W O R D S : F R A N S L E R O U X / M A X S U L L I VA N

hen I met up with renowned route builder Pieter van Wyk back in 2018, he told me about his plans to create the ultimate one-day climbing suffer fest of an event in Wellington. He mentioned some very optimistic distances and altitude gains and a few weeks later the Imbuko Big 5 MTB Challenge event was officially launched. The event combines all of the notorious climbs in the greater Wellington area and somehow manages to link them together to create a 78km loop with a scary 3 000m of ascent. Let’s start off with a disclaimer – I was ill with a stomach bug before the event and three days prior also jumped on a different bike. Needless to say, this hampered my progress and I found the going tough. The event got underway at a buzzing race village at Imbuko Wines and the 320 strong field was greeted by unfamiliar cool temperatures. The route started out by heading directly towards the Dutoitskloof Pass and the first climb of the day – Hawekwa. Although being the second longest climb of the day at 10.2km, we rode in the shade for the entire time which was an absolute blessing. The trail pointed down towards the first waterpoint, but riders had to navigate a tricky section surrounding the Brooklyn Bridge. Trails here are mostly powdery sand and grip levels were extremely low. The second climb, Seven Peaks took us up a tight singletrack with some giant rocks thrown into the mix. At 4,4km in distance we managed to gain almost 400m in altitude. My favourite section of the entire route was the famous Cool Runnings downhill section which followed and the stoke was high for the next couple of minutes. We covered a longish tar section to arrive at the tough and technical Bainskloof Trails. Starting with the switchback laden Aap D’huez we safely made it to WP2. After a fast downhill singeltrack section we started with the longest and arguably the toughest climb of the day – the Obiekwa. At 11.1km and a heart rate pounding 820m of ascent myself and the riders around me gave up on thinking we’ve reached the top every time we summited a corner/turn. It was also during this section that I got dizzy, stopped, unloaded my breakfast and crawled my way towards WP3. Needless to say, I was in trouble and after spending four hours in the saddle I decided to call it quits.

Luckily, I managed to get a report on the last 20km from Full Sus mate and top rider Max Sullivan. I too was having a tough time on the bike, struggling with a bit of back pain and a lack of condition in the mountains prior to the event. Nonetheless, I would suffer on the way up and forget all about it on the way down, exiting the singletrack sections with a smile on my face. Once you reach WP3, it is relatively smooth sailing, with only two climbs remaining you can start to feel the sense of accomplishment as the bulk of the climbing is behind you. The heat had picked up and was slowly edging towards 30 degree’s plus, luckily WP 4 and 5 weren’t too far apart. The second to last Groenberg climb went by in a flash as the terrain smoothened out and the average speed picked up. Thankfully there were some easy flat km’s before the penultimate climb of the day, which was tougher than expected. It is a concrete jeep track section called Beulah, that has featured in the Cape Epic before and it gets steeper and steeper as you wind you way back towards the Imbuko Wines farm. If it weren’t for the smooth concrete surface (which I had trouble staying on at times), I might have found myself slowly pushing my steed as the African sun baked our backs. It is a rather tough finish to say the least, but once again, after the suffering, we were rewarded with a truly downhill coast to the line. It was a fantastic feeling to free wheel into the finish to meet friendly faces, ice cold refreshments and a wet cloth to keep you cool or clean up a bit. After a quick shower it was time to kick back on the grass in the shade. With wine, beer or coffee on offer, I found myself hanging around in the picturesque Winelands for the afternoon. I believe this event will become an iconic classic on the South Max Sullivan African calendar.

A D V E N T U R E S W I T H B I L LY P A R T 1

BIKEPACKING

ADVENTURES

Billy’s trusted titanium steed ready to hit the Cuban roads.

PA R T 1

BILLY STELLING recently returned

ikepacking by definition, basically refers to self-contained and self-supported travel by bicycle. It is simple really, budget depending, one carries supplies, camping gear and equipment along with you in specifically designed bikepacking bags or a variation thereoft. Personally, I enjoy the odd night in a comfy bed with walls around me and a roof over my head but depending which country you are in and what terrain you are covering, those luxuries do not always present themselves readily. Clothing and essentials are completely subjective and based on experience, but if you are carrying it all, it’s best to find a balance of functionality, lightweight and durability and take things that have multiple uses. A puffer jacket is both warm can be packed small and has multiple uses on and off the bike, I never travel without one. Keep it simple, take essentials not luxuries, underpack rather than carry too much, one can always find things en route. As long as I can recall I have always found Cuba an appealing country to visit. Much like most things in life that were out of bounds, my adventurous, slightly naughty, inquisitive side was always drawn to these temptations. Having moved to The Netherlands in 2004, one of my first days out was on a cold windy day to the coastal area in the Hague. It got so cold that I needed to buy a hoodie from a curio stall on the beachfront. The hoodies were all representative of one country or another. I chose a red one with a Cuban flag. Since before then, perhaps from my enjoyment of history at school, I have always found this Caribbean island something of an attraction, a fascinating country steeped in difficulty, an enemy of South Africa during the Angolan war and deeply influenced by mother Russia and her communist manifesto. With all of these intriguing factors, plus a multitude of white beaches, palm trees and mojitos, who wouldn’t want to go?

P H OTO : s u p p l i e d

from another amazing bikepacking adventure. This time around he spent some time riding through the Caribbean island of Cuba.

P H OTO : s u p p l i e d

Let me retrace a few years, if I may, to the origins of my bicycle travel, tour organisation and exploration of foreign places. It all started in 2007, when I organised a tour for five people from Monte Carlo to Rome on road bikes, along the Mediterranean coastline, through Tuscany via the Holy Vatican City and into Rome. Since then I have ridden five different Caminos (Spain and Portugal), the path of El Cid, two months around Cuba, countless tours from Cape Town to the Garden Route and back, and a couple of corporate local tours in the Western Cape. It is quintessentially, in my opinion, the single, greatest all-round and adventurous way of exploring different cultures, architecture, gastronomy and how to find the general feeling of a country. Its fast enough to travel distance, but slow enough to immerse oneself thoroughly in the intricacies and framework of the chosen area. Soul food no doubt, but it does come with pros and cons. I would like to share some of my experiences, anecdotes and adventures in an effort to coax a few of you into doing your own bikepacking, touring or adventuring. As much as there is a will to do something like this, maybe from deep inside one’s soul, as it is for me, the hardest part is to take the first step out the front door. This is a literal and a figurative step, which cannot be ignored. Do not be deterred for the reward is always far greater than all the hardships of taking that first step, and that is a non-negotiable fact for me. Bear that in mind. Risk is, in this case, always worth the reward, but only in hindsight. These adventures also do not have to be for weeks, months or years, they can start off by doing a weekend

Stunning views were all part of the journey.

“THESE ADVENTURES ALSO DO NOT HAVE TO BE FOR WEEKS, MONTHS OR YEARS, THEY CAN START OFF BY DOING A WEEKEND AWAY”

away. In my blog, I often plead with people to explore these mini adventures and perhaps it will lead to a person making wholesale life changing decisions for the better. The problem in this day and age is that the majority of people are on the “Hamster Wheel” of life, as I like to call it. There are certain responsibilities and commitments, which society deems to be correct and necessary, which we, as humans, take on and believe to be ‘the right way to live’. We get a career, a house, a family and all those things usually mean, kids, dogs, school fees, a mortgage, debt, blah blah, the list goes on. Once we are on that “HW”, it is infinitely harder to extract oneself and this contributes to that first hard step. Please let this not deter you from making small incremental steps to being able to find freedom to go on a bikepacking adventure which suits one’s own life, but these are all considerations which face modern society. So, moving away from the obvious “HW” of life, let me share with you how I managed to be able to start my global adventure and the thing that fuels my soul, and in so doing, changed the way I think about the world and my place therein. Please do not feel that I am preaching to anyone here, but I am merely pointing out that with the one, normally comes the other. That being, that the importance of possessions, status, and keeping up with the Jones’s, fall away, to be replaced by things that should make the world better. Kindness, gratitude, awareness, respect, non-judgement, acceptance. For me this is a natural progression people seem to get to when spending a significant amount of time on a bicycle, travelling a country with a tent and the bare minimum. The inhalation of a different way of being, coupled with a welcoming of our own gratitude to be able to do this thing, majestic scenery and a realisation that time in one’s own head away from the norms of everyday life, is by far the best ingredient for the journey to find one’s own inner peace. The introspective nature of bikepacking to me, allows for clarity on so many problems surrounding our very daily existence and a way to conjure up solutions to the things which complicate our lives. How can that not be awesome? TBC ...

DIETICIANS ADVICE

A P R / M AY 2 0 1 9 V O L 5 8

THE ULTIMATE

NUTRITION APP A revolutionary new nutrition app could be the answer if you’re planning your next big event or just want to eat or train better. ADRIAN PENZHORN explains.

e’ve been building up to ABSA Cape Epic with our riders for months now and at the nutritional heart of it all is planning, practicing and adjusting. This is most true for our on-bike strategies and there is a lot of noise about the best practice for eating and drinking on the bike, how much, when and what. There is no simple answer but the best bet is to work on a solution that suits you. Just as we train our muscular and cardiovascular system on the bike or in the gym, we should be training our nutritional systems (digestive/absorptive mechanisms) too. The gut responds well to this and practicing your fuelling strategies means you are more likely to respond well on race day, or at least avoid some of the common pitfalls of various gut related issues. To this end we adopt a great piece of new nutritional software. You do not have to know much about the science of it all, the guys behind the scenes have taken care of that. Part of the team is Asker Jeukendrup, one of the best in the game; a top researcher and practitioner.

HOW IT ALL WORKS In a nutshell you can create a personalised training or racing nutrition strategy using a large database of products to suit your goals and needs. You input

your personal details to create a profile and tell the programme a little bit about yourself (this includes weight, sweat rates, typical dietary carbohydrate intake, weight loss goals, if any, and sensitivity to caffeine). The responses to these parameters adjusts the suggested intake during training or racing. For example if you’re trying to lose weight and restricting carbs you will be provided with a lower hourly target for carbs. A heavy sweater? Your hourly fluid intake will ramp up. You then describe your event duration and length and follow through to your choice of nutritional products. Next step: a custom plan is created for you to match scientific recommendations. You can check your fuel and fluid score as well as an overall score for the plan. This can further be broken down into hourly numbers for the nitty gritty. If you are taking on too much or too little it will alert you to this so you can adjust accordingly. The plan can be adjusted very easily if you want to switch things around or have a go at it all yourself. You can then print this to take on route with the printable plan designed to fit a top bar or a race pace bangle. Best of all, it is free for access to standard event lengths as well as generic product lists. The premium upgrade which can be used per event or per year opens up a catalogue of nutritional products and races. We have added a number of local products and races to help our athletes and the team is very responsive to adding any product that might not yet be on their database or to explore adding race details. For example we have given them all the waterpoint details as well as on course availability of product for Cape Epic, so on each plan we have the stage length, location of waterpoints and what is going to be available to tie into a plan. Next level. We will be sending more info their way to get as many local races and products on board. Have a lookout for the FZP Rice Bars on the database, these great portable sports foods are a real food option to take on your next ride. Give it a try in training and practice a strategy in the build-up to your next race, it might just make all the difference having a strategy to trust. Check out www.fuelthecore.com for more.

BLUEBERRY AND CHOCOLATE COCONUT RICE CAKES (Makes 10) + 2 cups short grain/sushi

+ + + + + + + +

1 2 3 4 5 6 7 8

rice, uncooked 4 cups water ½ cup sugar ½ cup coconut milk 2 Tbsp lemon juice Pinch table salt 1 tsp coarse salt 100 g chocolate chips 1 ½ cups blueberries Rinse rice until water runs clear Combine rice, water and table salt in a pot and bring to the boil, reduce heat and cook over a medium heat for 20 minutes Transfer to large bowl and add coconut milk, sugar and lemon juice Mix well and add salt to taste and let cool Divide the rice into two even portions. Lay the first portion in a baking sheet and press flat Top with chocolate chips and blueberries and spread evenly Add the remaining rice and gently press flat to form a sandwich Set aside for 10 minutes, cut into squares and wrap in wax lined paper, tin foil or chocolate wrapper.

ADRIAN PENZHORN is the founder and owner of Food for Sport, a performance nutrition company and consultant dietician in private practice at 36 Palmyra Road Claremont, Cape Town. For more info log onto www.foodforsport.co.za or call 082 623 7609.

DHI COLUMN DIE GROOT LEM

WIE IS SUID-AFRIKA SE BESTE FIETSRYER?

NEW BIKE AND NEW YEAR

oming into 2019 it was a little bit unknown what my plans would be BUT, I am ecstatic to say that I am back! I am back on a downhill bike after seven and a half months off. I saw the doctor last week and he gave me the all clear. The bone is not 100% healed but it’s already really strong and good enough to take some hits. I don’t think many people realised just how serious the injury was and how close it was to me never racing again. So needless to say I am super grateful to just be able to ride and race again. It feels like a second chance and I am not going to waste it!

“I THINK A SERIOUS INJURY CAN REALLY GET YOU TO SEE A NEW PERSPECTIVE AND GET YOU OUT OF YOUR COMFORT ZONE.”

I got my new steed last week and have ridden six times already and honestly feeling UNREAL on the bike. I am blown away with how I feel on and off the bike. I obviously still need time to really get comfortable after almost eight months off and I am on the new bike which is completely different. I got the new Commencal Supreme 29ner, yes a 29ner DH bike! The bike is so different, it’s two sizes bigger, it’s got big wheels, I’m on different suspension and the wheelbase gets longer as the bike compresses. Lots of changes but I think I needed it and I needed a complete reset. Someone once told me that sometimes you need to cut a little piece of yourself off in order to grow. In my case I guess it was breaking my femur haha! Seriously though, I think athletes can get a bit stuck sometimes and set in their ways. When you have something that works then it’s tough to change but sometimes the only way to improve is to make a drastic change. I knew my last bike was too small for me for a while but I just found it so tough to change as I had something that worked.

I tried going bigger a few times and just could never get comfy, but now I feel so good on the new bike which is way bigger! I think a serious injury can really get you to see a new perspective and get you out of your comfort zone. At least for me it was a big eye opener and forced me to question everything from my bike to my training and the rest of life in general. I can honestly say that I am feeling better than ever mentally now and loving being back on the bike. I am just so motivated to prove to myself what I believe I can do and now that I have the bike that I wanted I am all set! Something to note is that I am not sponsored by Commencal, I had to buy the bike and the reason being is that I wanted to be on that bike no matter what. I could have ridden for another brand, but I decided to try and get the bike I really wanted and believed it would take me to the next level. Time will tell if I am right or not, but I really think I am on the right track. As a “privateer” world cup racer I do not have a team backing me and thus I am at a huge disadvantage already. The team is like a Formula One setup with everything you could imagine so the riders just need to train and race. Everything is done for them which makes it harder for us to compete but not impossible. So, I thought if I at least get the bike that can win, then that is one less thing to think about. It may seem like a waste to some but at the top level it’s the split seconds that count. At this stage I jet off mid-April for some training in Europe and then back for SA champs at Contermans Kloof on 19 May. See you guys there! Until next time ...

STEFAN GARLICKI is a 2X downhill national champion and a World Cup DH racer. Make sure you give him a follow on Twitter: @StefanGarlicki and Instagram: @stefangarlicki.

ontleed hierdie keer bietjie ons land se beste fietsryers. Lees gerus tot aan die einde om te sien wie volgens hom die heel beste in SA is.

PHOTO: supplied

After suffering an almost-career-ending injury, our regular downhill ace STEF GARLICKI is fit, healthy, motivated and now riding a new 29er downhill beast!

HENDRIK LEMMER

s ek nou controversial wil wees dan moet ek aanhou skryf! Met soveel dissiplines en vlakke van kompetisie is dit onmoontlik dat almal gaan saamstem, maar ek gaan ’n paar bespreek asof ons byvoorbeeld ’n fietsryer van die jaar of dekade kompetisie sou hê. Ek gaan die verskillende dissiplines se kandidate apart bespreek.

B A A N F I E T S R Y:

Daar het ons basies net een kandidaat, Jean Spies, ’n naelryer wie se beste resultate in die 1000m tydtoets is en omdat dit nie meer ’n Olimpiese dissipline is nie, is die kompetisie nie so diep soos in byvoorbeeld padfietsry of mountain biking cross country nie. Jean is in die Top 20 op die wêreldranglys in die item, hy moet homself oor die wêreld heen befonds en daarvoor verdien hy ’n medalje, maar hy is nie ons wenner nie.

PA D F I E T S R Y: By die vroue het ons net een ryer, Ashleigh Moolman-Pasio, wat voltyds internasionaal meeding. Ash is nou een van die senior, gerespekteerde vroue op die circuit, sy ry gereeld podiums los op groot kompetisies, sy is een van die mees gevreesde bergklimmers in die vroue-peloton, die gehalte en diepte van vrouefietsry het die laaste paar jaar ook geweldig toegeneem. Ek is baie opgewonde oor haar nuwe span waar sy nou met die beste vrouefietsryer ooit, Marianne Vos in ’n mede leiersrol gaan ry. Ek het nog altyd gedink dat Ash takties iets kort en ek glo sy gaan geweldig baie by Marianne Vos leer, hopelik genoeg om in Tokio 2020 op die Olimpiese podium te staan. Ons het heelwat mans wat in padfietsry internasionaal meeding, grotendeels weens Dimension Data se SA geregistreerde wêreldtoerspan. Die probleem is dat meeste van ons ryers werkers of domestiques is, en nie self die kans kry vir ’n wen nie, so dis moeilik om die prys aan een van hulle te gee. Padfietsry is beslis die dissipline in die sport met die meeste kompetisie en geld daaragter. Hier dink mens onder andere aan Jaco Venter, Jay Thomson, Jacques en Reinhardt Janse van Rensburg (die beste lead-out-ryer vir ’n sprinter) en Willie Smit vir Katusha. Die ryers kry ongelukkig te min kans om self vir ’n wen te gaan. Dink maar aan ’n rugby-vastevoorspeler en die vleuels wat die shine vang. Daar is ook heelwat belowende jong ryers soos Ryan Gibbons wat aan die deur klop om ’n groot podium los te sprint, Nick Dlamini het verlede jaar die Bergtrui in Australië en Brittanje gewen, Stefan de Bod is ’n eerstejaar pro wat ’n baie blink toekoms voor hom het. Baie blink!

Ons groot hoop vir ’n Tour de France podium, Louis Meintjes het ’n baie teleurstellende 2018 gehad, hierdie jaar het ook nie baie goed begin nie, maar ‘n ryer wat al twee keer ’n top 10 in die Tour losgery het, is verseker ’n kandidaat vir ons beste ryer. Nog ’n padryer wat baie goed doen is die SA pad- en tydtoetskampioen Daryl Impey; hy is ’n sprinter en soms werker vir ’n Australiese span en hy is veral baie goed in wedrenne met mediumgrootte heuwels wat met ’n bondelsprint eindig. Op hierdie stadium dink ek is Daryl ons beste padryer, nie noodwendig ons beste fietsryer. Dit kom later.

B E R G F I E T S R Y: Marathon en cross country: Ek sit die twee dissiplines saam omdat meeste ryers beide dissiplines doen, mens kan stage races saamgooi. Ek dink ons het hier twee kandidate, hulle het so pas saam gery en ook vyfde geëindig in die Cape Epic, Matt Beers en Alan Hatherley. As iemand van oorsee Afrikaans verstaan en lees wat ek nou skryf sal hul antwoord dat daar net een kandidaat is en dis ons onder-23 wêreldkampioen Alan Hatherley. Ek sal moet saamstem maar die rede hoekom ek Beers byvoeg is omdat ek glo dat hy net ’n geleentheid nodig het, selfs in padfietsry, en hy kan ook ‘n kampioen raak. Ek raai hy kan binne vyf jaar ‘n ster in wêreldfietsry wees, op die pad! Anyway, Hatherley, ’n wêreldkampioen, is ’n baie groot kandidaat as ons beste fietsryer. Onder die vroue het ons meermalige SA kampioen Mariske Strauss wat nog haar groot internasionale deurbraak moet maak om gereken te word as ons wenner. Ek weet te min van BMX maar genoeg om te weet ons het nie ’n potensiële Olimpiese kampioen nie. By Paracycling kry Goldy Fuchs en van die ander ryers gereeld goeie resultate, maar hulle wen ook nie my prys nie. My prys as beste Suid-Afrikaanse fietsryer gaan aan ’n man van Pietermaritzburg, Greg Minnaar. Ek het die voorreg gehad om by sy eerste wêreldbeker in Stellenbosch die aankondiger te wees, sedertdien het Greg al 21 wêreldbekerdownhills gewen, hy was ook al drie keer wêreldkampioen! Hy was ’n verdere agt keer op die podium by wêreldkampioenskappe! Ek glo Greg Minnaar het nog nooit die respek in sy tuisland gekry wat hy verdien nie, en hy is my wenner.

HENDRIK ‘GROOT LEM’ LEMMER is ‘n fietsry-kommentator en ‘n eiendoms-agent. Hy bly nog steeds in die tuiste van bergfietsry in Suid-Afrika, Stellenbosch, en as jy nie omgee oor ‘n Twitter-oorlog of twee nie kan jy hom volg: @GrootLem

A P R / M AY 2 0 1 9 V O L 5 8

THE STIRLING REVOLUTION

BOUNCING BACK SJ KOTZE is determined to see us get back on the bike after a

crash. See his comical way of dealing with an embarrassing fall.

here are a few things that you can be sure of in life. Death and taxes are the two certainties we always joke about, and if you are a mountain biker, crashing is another of life’s guarantees. Some crashes are small, some are big, some result in injury, or expensive bike damage, or embarrassment in front of your riding crew. They often come in waves and you’ll find yourself eating dirt multiple times within only a few rides. The worst crashes result in injuries that keep you off the bike, and the best crashes are those fast ones that you escape acrobatically with everything intact. But almost all crashes will put a big fat dent into your confidence. You can fix a bicycle, and most injuries will eventually heal, but getting your confidence back is usually a more difficult affair. Some people may try to use some fancy-pants sports psychology, or getting “back on the horse”, or “putting the incident behind you”. But as the saying goes, it is much easier said than done. So, in my experience as both a rider (who has binned it a lot) and as a confidant to my customers after they have had an accident, I have developed a much more effective and a much faster way of getting your mojo back after a bail or two ... BLAME SOMETHING, OTHER THAN YOURSELF, FOR THE CRASH Yes, it is as easy as that. These are my four favourite things to lay the blame on:

B L A M E T H E W E AT H E R A N D T H E C O N D I T I O N S :

Sometimes the weather is genuinely not on your side. The conditions could have been really slippery (wet or loose) causing you to hit the deck. Or it could’ve been so cold that your fingers were too numb to pull the brakes properly. Or it was so hot that just keeping up your concentration and hydration levels was a challenge. Or it was so windy that a big gust blew me off the trail. Or it was so wet out there that nothing on the bike actually worked as it should. Blaming the weather is always a safe bet; who can argue with the unpredictable ferocity and absolute power of mother nature.

BLAME THE TRAIL AND THE TRAIL-BUILDER: Almost all the trails we ride have evolved and improved over time, but sometimes the trail-builder gets it wrong. That corner was too tight, or the berm was too soft, or the jump was too steep, or the landing was too short, or the track was poorly marked. There are lots of potential pitfalls on the trail ready to catch us out and choosing to blame the trail-builder is often the smart choice. But sometimes the poor trail-builder had nothing to do with the cause. Maybe the line was eroded or blown-out (overridden) or a tree had fallen on the path, causing you to take a dirt nap. Whatever the cause, blaming the trail or the trail-builder is a great confidence booster, but just be aware that if you go back to that same trail, there will be some bad voodoo waiting to catch you out again.

BLAME THE OTHER RIDER: If there was another party who had an active role in you stacking it, as a general rule, always blame the other rider involved. Sometimes that other rider is your riding mate and sometimes it is some random perpetrator who did something stupid to cause you to closely inspect a piece of trail-side property. Either way, assigning the blame to them allows for quick absolution from your crash. Nothing will get your confidence back faster than making it somebody else’s fault. So, there you have it, no matter how or why you face planted, there is always something plausible, something tangible and something explicable that you can lay the blame on. So, when you have the need to bounce back from a crash, blaming yourself should never be an option!

BLAME THE BIKE: This is both the easiest to do and my favourite option to use. There are so many possibilities on a bike to blame. My suspension was too hard, or my rebound was too fast. My brakes were not powerful enough or they started to fade. My tyres were too soft or too worn, or they’re a crap brand with a rubbish tread pattern or compound. My pedals unclipped from my shoes and caused me to take a soil sample. Getting your confidence back after blaming something on your bike is as easy as opening your wallet, because all you have to do is throw some money at the cause of the crash. I personally love to blame one of the tyres. I buy a new tyre to replace the one I have blamed, and just-like-that I have absolved all personal responsibility for the crash for the measly cost of a tyre. Instantly my confidence is back and I can hit the trails again, just as hard as before, with my new tyre and same amount (lack of) skill.

P H OTO : O a k p i c s

ABOVE: Crashing is inevitable!

The Stirling Revolution column is penned by the father and son, LBS owning, pair of Stirling “Snr” and Stirling James (SJ) “Jnr” Kotze. With years of industry insider knowledge they’re your, and our, link to the retail side of the bicycle trade – and while they might upset the odd sensitive reader their insights prove invaluable time and time again.

CALENDAR

M AY

ONE OF THE TOUGHEST CLIMBS IN SA – THE NEVER ENDING MERINO MONSTER

WESTERN CAPE

4-5

Houw Hoek MTB Tour: The Houw Hoek Tour is a non-competitive two day MTB stage event. The objective is to give MTB’s and newcomers to multi-stage events (NOT NEWCOMERS TO MTB) the opportunity to enjoy a weekend of scenic, fun and non-competitive riding. However, make sure that you are fit as each of the two stages are approximately 50 km, mostly on gravel roads (including jeep and single tracks) and that you can and love riding singletracks.

mtb-adventures.co.za/events/houw-hoekmtb-tour

5-7 Gravel & Grape 11 Gravel Travel MTB & Trail Run 17-19 The 36ONE MTB Challenge 2019 25 Darling Brew Xtreme: The DBX2019 mountain

bike challenge returns for the sixth consecutive year on Saturday, 25 May 2019. One of the most anticipated single-day races in the Western Cape, DBX2019 takes place in Darling with all four routes beginning and ending at Darling Brew. Entrants can choose their challenge, with routes ranging from the scenic 15km ‘Slow Beer’ in and around the quaint town of Darling to the super endurance 80km ‘Bone Crusher’ which follows cattle trails, jeep tracks and farm roads to take you through vineyards, olive orchards and fynbos trails.

www.darlingbrew.co.za

KZN

8-12 Trappist Ways Cycle Tour 14-16 KAP Sani2c Trail: Three days of amazing trails P H OTO : D a n i e l Co e t z e e fo r Z C M a r ke t i n g Co n s u l t i n g

through KZN. From the majestic mountains of Sani Pass, Southern Drakensberg to the lapping shores of the warm Indian Ocean at Scottburgh Beach, KZN, South Coast.

sani2c.co.za ADVERTISE YOUR EVENT IN FULL SUS AND WE WILL SEND YOU COPIES OF THE PAPER FOR YOUR GOODIE BAGS OR REGISTRATION TABLE. CALL DEE ON

021 685 0285/6

GET YOUR EVENT LISTED HERE FOR FREE! EMAIL ALL YOUR 2017 EVENT DATES AND DETAILS TO

SUSSED@FULLSUS.CO.ZA

2019 Momentum Health Tankwa Trek Presented By Biogen - Stage 3 #MerinoMonster

15-17 2019 KAP Sani2c Adventure 16-18 2019 KAP Sani2c Race 31-4 June Midlands Meander Cycle Tour

EASTERN CAPE

23-26 Great Zuurberg Trek

NORTHERN CAPE

3-4 S2M 2019

TO MAKE SURE YOU DON’T MISS OUT ON THE COVERAGE.

JUNE WESTERN CAPE

APRIL WESTERN CAPE

6 Fine Breede MTB 6-8 Masgcor Cederberg 2-day MTB Trek 6 12hrs Omi Dam 7 Masgcor Cederberg 100Miler 1-day race 7 Masgcor Cederberg 100Miler The Race 11 Gravel Travel MTB & Trail Run 12-14 Liberty Winelands Encounter 13-14 Trail Girl 13 Amarider 50 & 100 Miler 20 Great White MTB & Trail Run 25 Darling Brew Xtreme: The DBX2019 mountain

www.darlingbrew.co.za

26 28

Valley Xtreme MTB All Mountain Enduro - Uitkyk

GAUTENG

6 6-7 14

#MadRhino Cycle Criterium Enduro Cradle Mountain Trophy Route 42 EWN & S 2019 MTB Challenge

EASTERN CAPE

26-28 TyrePlus Tygervalley Trek2Teebus

F R E E S TAT E

Amohela Classic Clarens MTB: The Amohela which translates from the Sesotho word, “welcome” is exactly what we are doing for you in April. The race takes you along well-established beautiful trails across private land and game farms surrounding the little village of Clarens in the eastern Free State. With two different race distances we are able to cater for all levels of riders so that everybody can come out and experience something special.

www.amohelaclassic.com

Napier Wine & Patatfees: A jewel of an MTB day race in the heart of the Overberg. Try one of four distances: 15km, 30km, 45km or 55km, and take part in arguably one of the most beautiful mountain races in the Overberg with abundant flowers and awesome scenery! A somewhat challenging course in places but it surely caters to new and advanced cyclists. The Napier Wine & Patatfees MTB race delivers exciting routes with mostly single and jeep track. It is a great day out for the whole family! Join us for our 26th Patatfees, we have an incredible MTB race and weekend filled with fun planned! www.napierpatatmtb.co.za

16-20 Cape Country Unplugged 16-23 CA2CX MTB Tour for the Herberg Children’s Home

MPUMULANGA

1-2 Bezhoek Extreme MTB Festival

NORTHERN CAPE

15-17 Trans Augrabies MTB

KZN

6 Vulintaba Extreme 26-4 May JoBerg2C: This is a full-service nine day 900km (600mile) point-to-point mountain bike stage ride/race through four provinces of South Africa. It starts 50km south of Johannesburg on the Karan Beef farm and finishes nine days later on the beach in Scottburgh, a small town 50km south of Durban. It is not a tour and you will have to earn your medal by riding the full nine days. If you are fit, you will enjoy the ride and if you are fit and fast you can race for some great prize money and prizes.

joberg2c.co.za

I N T E R N AT I O N A L

11-14 Kilimanjaro 2 Ngorongoro (K2N) K2N is a

four day mountain bike race held in the scenic and seldom travelled backcountry of northern Tanzania. Cyclists race from the slopes of Mount Kilimanjaro to the highlands of Ngorongoro, through stunning landscapes and extraordinary wildlife areas. The 2019 race will be held 11-14 June and cover 240 kilometres with 4300 total metres climbing. The race course offers varied terrain, spectacular scenery and wildlife viewing, and the opportunity for racers to experience an incredible new culture.

stageraces.com/event/kilimanjaro-2ngorongoro

A P R / M AY 2 0 1 9 V O L 5 8

CLASSIFIEDS

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