Full Sus August 2015 by Full Sus #MTB

Win a Camelbak K.U.D.U. 18 Page 37

LADIES

ZOON CRONJE | NIKON

Q&A

For the Full Sus ladies issue we decided to put some questions to one of the most experienced riders and proliﬁc winners in South African mountain biking, the Swedish South African, Jennie Stenerhag. Jennie you’ve been a competitive skier, roadie and now a mountain biker. Tell us a bit about how you moved through the sports from Sweden to South Africa. I grew up with skiing. I started when I was three years old and both my older brothers were racing so it was natural for me to also start racing. I did my ﬁrst skiing race when I was six and a half years old! I kept racing until I was 22.

JS:

FullSussa #MTB

This time it’s all about the

Jennie Stenerhag

FS:

@FullSussa

FullSussa

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August 2015, Vol 26

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I went to a special skiing school and also a skiing university which made it possible for me to focus more on my sport without so much pressure from university – we could do a three year course in four years to get more time for our sport. I had a bad crash in a downhill race and tore my cruciate ligaments and needed ﬁve operations and that was the end of my skiing career. I tried to live a normal life with

Ladies Bibs Review Page 36

normal jobs but I missed sport too much and six years after I stopped skiing I found cycling. I did the “Swedish classic” which is when you complete four endurance races (90km cross country skiing in March, 300km road cycling in June, 3km open water swimming in July and 30km running in September) within 12 months. It got me hooked on cycling! So I did a MTB race in Sweden and loved it! At around the same time I came to SA for the first time on a two week holiday and fell in love with the country. I basically returned to Sweden just to quit my job and rent out my flat and I was back in SA six weeks later and have returned for every SA summer since 2004. During my first longer stay of three months I met so many cyclists and everyone asked if I was doing this Argus race and I got tempted to try so I bought my first road bike in SA just to take part in the Argus. I had never done a road race before. I did a 3.17 at my first attempt in 2004. When back in Sweden in 2004 I started a very short MTB career which ended in a crash with a fractured spine after three or four races… and the season was over. When I recovered I got back on the bike, but mainly on the road since the MTB scared me a bit, though I did start the Cape Epic in 2005 but had to pull out after day three due to flu. In 2006 I got in to my first European pro road team in Italy and the following year I was in a team in Holland. Once again the season got spoiled due to a bad crash with a broken elbow. The doctors in Sweden said I could never cycle on a high level again, since it was not possible to make my elbow straight enough, but my awesome physio in Stellenbosch,

Bike Review Page 20

Pierre Kruger, assisted me to be able to straighten my arm and soon I was back on the bike again. I had my golden year in 2009 when I won the Argus, Swedish road champ, Swedish national road series and the Alpha Pharm series in SA all in the same year. In 2011 I felt that I had had enough of the road scene. It was too much travelling and since it was hard to get an income from riding, it was just costing me too much so I decided to stop. To top my road career off I broke my collarbone in a team time trial at the World Cup in Vårgårda in Sweden. I did not have the motivation to get back so that was the end of it. I still came back to South Africa for the summer and a friend asked if I wanted to do the Joburg2C and I thought, why not? In preparation for that I did the Grape Escape MTB stage race with another friend, which was the first MTB stage race I finished, and I was crap! I have no technical talent and it has taken a lot of hard work to overcome the fear that crash in 2004 instilled in me (even though I ended up having worse crashes on the road). After Joburg2C I was completely hooked on MTB and not much later I found myself wanting to focus 100% on cycling again. After that I have raced more and more on the MTB and have done three Cape Epics, three Cape Pioneers, two Joburg2C’s, three Sani2C’s and I am still loving every moment of it. I have also been lucky enough to find good sponsors, who make it possible.

FS:

How does mountain biking compare to skiing for a female competitor?

turn to page 4

Editorial

SOFT

targets! W

e have banged this drum ad nauseam but as mountain bikers it is now very much on our doorstep - which in most cases is some remote, sublimely secluded beautiful part of the mountain or countryside. We are soft targets with expensive toys. Cyclists are being stabbed, hit with bricks and poles and no longer content with reappropriating our phones or coffee cash these criminals are attacking cyclists in order to get their hands on our most prized possession! I have had a number of irate readers ask me what can be done and how should one retaliate. I believe it’s just a matter of time before we have a serious incident (although the stabbing of a rider on the revamped Blackhill trail in Cape Town certainly qualiﬁes!) either of a cyclist or retaliation by a rider. Neither is something one wants to contemplate.

I would suggest you join local bike forums, clubs or group’s social media or news platforms these are usually pretty good at pointing out crime hotspots. Don’t ride alone if you can possibly help it. Let someone know your route. Look into GPS based tracking apps or gadgets. Take your individual or collective grievances and complaints to your local police as well as to the local or city/town governing bodies - in particular your local ward councillor they need to know about the issues and look into it, bug them! We need to create awareness, but not after the fact, solutions needs to proactive and preventive in order to make mountain biking, hiking and trail running safe for all and on all routes. We need to make more noise! So where are all the bikes going? As concerned and aware cyclists we are quick to point out suspicious looking items being sold at unscrupulous outlets or on the net but this doesn’t in any way account for all the stolen bikes. I have heard anecdotally that the bikes are being broken down and taken across our borders to be sold further North, I have also heard that the bikes get repainted and “blinged” up so that

they won’t be recognised. I have no idea where they go but there is a demand and so there must be a market, surely this trail needs to be followed and a stop put to it? SAPS this has to fall into your domain? We already have to use private security companies for our protection just about everywhere we go, it’s ludicrous! SAPS its time you started looking into the cycling market as a whole! We want to ride SAFELY and SECURELY! See you on the trails!

SUS SUS the winners

Congratulations to Chanelle Hoffman and Jason McArthur who have each won a pair of entries to the Fedhealth MTB Challenge and a Garmin Vivoﬁt Activity Tracker. This month we’re giving away a Camelbak K.U.D.U. hydration pack with built-in impact protection, check out page 37 to find out how you could win!

SUS Editor’s Review: Suunto Ambit3 Peak

It’s a Sports Watch Super Computer.

uunto is world-renowned for its pinpoint accuracy, whether you want to reach the highest or lowest point of our planet. They perfected the compass, and created the world’s ﬁrst dive computer that was a wrist watch. They are the benchmark when it comes to altimeters, barometers, compasses, thermometers, GPS, heartrate monitors, cadence metres, speed monitors, technical dive instruments and sport performance monitoring – all crammed into a wrist watch! Who wouldn’t want one of these little geniuses? So with huge expectations I made my acquaintance with the stunning Suunto Ambit3 Peak. As sport watches go the Fins have got it dialled... the Ambit is one sexy machine - and it comes in black! The digital face is no nonsense in essentially black and white, with the option to reverse the colour, plus a button to light up the face when required - very retro. But very

SUS The team Publishing Editor: Shayne Dowling shayne@integratedmedia.co.za Content Editor: Seamus Allardice seamus@integratedmedia.co.za Art Director: Megan Meriﬁeld megan@integratedmedia.co.za Sales: Jess Nosworthy jess@integratedmedia.co.za PR & Promotions: Ashley Attwood ash@integratedmedia.co.za Audit Bureau of Circulations of South Africa NPC

sensible if one considers the battery size and length of time that may be required in between charges. The Ambit3 Peak has to be linked to Suunto’s proprietary logbook and app, Movescount. This is primarily done via a computer with the Android App still in Beta stage and offering limited functionality. There is no getting around the synchronisation of the watch with the pc program as all functionality, setup, proﬁles are pretty much governed here. It’s a little frustrating initially, or if you want to make changes to your setup, but once dialled in its pretty simple to operate. (I have not tried the iPhone app which was the primary offering but I am led to believe it is a lot more effective.) So what’s it like on the bike? I was a little concerned as you don’t have the large colour touchscreen that seems to be the way most bike computers are going - I needn’t have been. The screen is more than adequate with the large centre reading being easily

Regulars: Meurant Botha, Stirling Kotze Snr & Jnr, Jacques Marais, Dr Mike Posthumus, Amy Burton, Jeanne-Louise Wiese, Erik Kleinhans, Diana Carolin & Joëlle Sleebos Rogue Contributor: David Bristow Photography: Ashley Attwood, Oakpics.com, Cherie Vale Newsport Media and thinkstock.com. Contributors: Lisa Greyling, Debbie Stopforth, Jennie Stenerhag, Nick Tatham, songo.info and Robyn Williams.Printing: Paarl Coldset (Pty) Ltd Published by: Integrated Media Disclaimer: The views expressed by the contributors and columnists do not necessarily represent the views of Full Sus or Integrated Media.

Below: The Ambit3 Peak is strikingly beautiful in black with other Ambit3 models available in an array of funky colours.

read on the move, the smaller options that you are able to choose on the same screen are a little small but not impossibly so. A quick push of a side button ﬂips you through all your vital statistics. There are countless options with more information available than you would ever use on a bike, but you can set the Ambit up to display as many or few as you like. The GPS speed and route tracking are exceptional. The heart rate monitor is tiny and works like a dream. My only frustration was the set-up of the cadence sensor which is supplied by

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a third party. Suunto recommend the Wahoo RPM cadence sensor. It is a great looking GPS based wireless sensor, and syncs perfectly with the watch. But getting to see it in operation requires another visit to the PC interface (and not the phone app), which I have found annoying - I want to attach the sensor, sync it to the watch and pedal! I like that the Movescount phone app wirelessly syncs with the watch and you can upload all your records on the go, I believe it can also be integrated with Strava which will be of interest to a lot of people. Local distribution and back-up is great and I made use of their help on numerous occasions. The price of the unit has come down quite significantly in the last few months and I believe it is worth every cent. I love my Suunto and I am only using a small fraction of its functionality. If you are looking for the Rolls of sports watch computers, this is it!

For more info visit: www.suunto.com. RRP R7 999.

COMPETITION TERMS & CONDITIONS: The Prize/s is as indicated, no alternatives or cash will be provided. The decision of Integrated Media will be ﬁnal and no correspondence will be entered into. Under no circumstances shall Integrated Media or its appointed representatives and the prize donors be liable to anyone who enters these Prize Draws for an indirect or consequential loss howsoever arising which may be suffered in relation to the Prize Draws. By entering these competitions you make yourself subject to receiving promotional information. Entrants are deemed to have accepted these terms and conditions. Prize Draw Rules: The prize draw is only open to residents in South Africa. Employees of Integrated Media and their respective advertising, media and PR agencies, as well as the family members, consultants, directors, associates and trading partners of such organisations and persons are ineligible for the draw. Prize style and colour may vary. Competition closing date: 23 August 2015.

Ladies in Mountain Biking

from page 1

JS:

It is difficult to compare since I stopped skiing 18 years ago and by that time everything was the same for us girls and the guys, we trained together, did the same races on the same courses, had the same sponsors and no one had salaries since we were still at university. The one thing that is similar is that both sports are tough and might be seen as a man’s sport, but I think that is changing a lot in mountain biking at the moment.

FS:

You’re currently in Europe for the World XCM Champs (Jennie finished 26th after battling pneumonia for four weeks leading up to the race), what do you think South Africa can learn from the way they run the sport in Europe? Cycling races are run completely differently in Sweden compared to South Africa; I must say that on some points the European organisers should come to South Africa to learn how to run a race. A lot of the European riders racing in SA will agree with me. When it comes to stage races I think SA is a leading country, even though I have only done stage races on the road in Europe. In Sweden all races are organised by clubs and the members work on a volunteer basis, so no one gets paid for the work. The income from entries goes to the club to help their riders, mostly kids, who are starting or young riders on their way up. Sport in Sweden is all about clubs, and parents helping out for free. In this way it also does not cost as much for a child to start with a sport, since a lot is covered by the club. You must just pay the yearly membership fee which normally is a few 100 Rands. I think SA can learn something from this in terms of making it possible for kids to start with sports, even if the parents cannot afford to send them to races. To help in the club where you are a member is so natural since we all grew up doing some sport where we had to help and work in the club. For example, when my club organises a race and I also want to do the race, I help before and after by helping to mark the route and take the markers away after race day. Everyone

JS:

helps in the way they can.

FS:

Being a partner in iRide Africa and a professional racer you must have a uniquely balanced view of ladies’ mountain biking, with that in mind what can be done to help grow the number of ladies taking up mountain biking, both for racing and trail riding? I think a lot is being done at the moment and we are on the right track to develop ladies mountain biking. There are a lot of skills clinics and mechanical clinics directed for ladies only and we are slowly but surely getting to equal prize money for the ladies. What can still develop is the amount of media time we get. It is still easier for men to find sponsors since they are seen more often in media than us ladies. If young girls see that it is possible to be a full time professional mountain biker as a girl and survive on your sport I think more and more girls will try to make it to a professional level. I also think it would be good to focus more on age groups racing and not only professionals, it can motivate a lot of girls to train hard and develop and get out there to races if they can race even though they’re not on a professional level. Also have separate starts for ladies as we do at the Ashburton series races, sometimes it can scare ladies to start with the men since it is too fast from the start. During the years I have been a partner in iRide Africa we have seen more and more girls as customers on our MTB tours and in South Africa we see more ladies riding bikes for fun. There are a lot more girls riding bikes in SA than in Sweden!

JS:

FS:

You’ve had some great sponsors like CBC and Ascendis Health, what advice would you give a young female rider to find and keep sponsors? I would not be able to do this sport if it was not for my sponsors; both CBC and Ascendis Health have been and still are incredible sponsors who are very understanding and supporting. I

JS:

think the most important is to know them on a personal level, not just as a business deal. You must feel proud to be representing them and it will make you feel truly happy to get good results when you feel that you are making someone else proud and happy by riding your bike! It is an amazing feeling and just gives racing a different meaning. I think one should just be yourself, not try to be something you think your sponsors wants you to be, remember that they chose to sponsor you for you. It is important to always think about that you are representing your sponsors and advertise them in every way that you can. You must make sure that they always know what you are up to and how it is going, both when it is going good and bad.

FS:

Speaking of Team Ascendis Health, how long are you and Robyn de Groot contracted to the team for and what goals do you two have insight for the next few years? Our contract is until the end of this year and we both hope that it will be renewed for next year. Robyn and I race very well together and we get along extremely well both on and off the bike which strengthens us as a team. I really hope that Robyn will be my permanent partner for a few more years to come. Our next goal is the Cape Pioneer and the Wines2Whales in the end of the year and hopefully we can tackle the Epic together again next year.

JS:

FS: JS:

Are there any plans to expand the team with more riders? You will need to ask our manager Malcolm Lange about this one  I hope they are looking at expanding the team; it would be great for situations like at Sani when Robyn was sick and I needed a stand-in partner.

FS:

And on a personal front, are there any goals you’ve set yourself on the bike in terms of places you’d like to go ride or skills you’d like to master (as opposed to race results)?

JS:

I don’t normally set goals, I am happy as long as I have performed my best. I do try to develop my skills at all times and am working hard on that point so I always have small things like certain corners or rock sections I want to be able to do or get over, and when I manage one I find another trickier one. In terms of places I would like to ride my bike: After being in Val Gardena, riding a mountain bike for the first time in Italy and getting a taste for it, I would love to go to Livigno to ride. I have been there skiing before but never on a bike. I would also like to go to Åre in my home country of Sweden; it is a skiing resort which has developed a lot the last few years as a cycling town in the summer. I lived there when they held the MTB World Champs in 1999 but I had not started cycling by then so I have never cycled there.

FS:

Any advice you’d like to pass on to young, wouldbe professional, female mountain bikers that you wish you learnt earlier? I do not regret anything in my career but if I would have to pick something it would be that I did not start mountain biking earlier, especially when it comes to skills. I would recommend anyone who wants to be a professional mountain biker to focus more on skills training. It will give you an advantage over others and it will save you a lot of energy if you do not need to concentrate so much on the technical parts in a race. A lot of professionals forget about this part and only train on the fitness and endurance. The most important though is to have fun and sometimes just go out and enjoy riding the bike!

JS:

Jennie Stenerhag races for Team Ascendis Health with the South African XCM Champion Robyn de Groot. Jennie is the reigning Swedish XCM Champion and when she’s not racing or training she guides MTB tours for the company she owns with Daniel Dobinson, iRide Africa. Follow her on Twitter at @jenniestenerhag.

s w e n

EWALD SADIE

News

If you’re in the market for a new bike but don’t know where to begin with all the new models being released for 2016 you’d better make a plan to attend the Full Sus Reader Bike Test Day! When: 17 October 2015 Where: Delheim Wine Estate, Stellenbosch What’s on offer: A morning of bike testing, trail riding and good vibes, followed by lunch and an optional longer ride.

More info: www.fullsus.co.za/ reader-bike-test-day

It’s one of our favourite one day races and it keeps growing and growing, and doing more and more to raise funds for CANSA. The 2015 edition will take place on the 10th of October and once again start and ﬁnish at the Overgaauw Wine Estate, taking in the spectacular trails of the Bottelary Conservancy. There are 60km, 45km, 30km, 12km and 5km route options, plus fantastic prizes for the race snakes and loads of lucky

draws for the rest of us. When the riding is done and dusted you’ll be able to chill out in Bedouin tents, eat, relax and take in the view. Enjoy the food market, artisan beers and wine tasting, plus a jumping castle and arts and crafts for the kids. All-in-all it’s a fantastic day out for the whole family. Find out all about the STBB 2keep-a-breast MTB events by going to: www.stbb.co.za/mtb-challenge.

To download the Full Sus Reader Bike Test Day booking form scan this QR code.

CRAIG DUTTON | GAMEPLAN MEDIA

SA XCO and DHI Champs

a single second to claim his ﬁrst Elite XCO national title. In the Downhill division on Sunday the Western Cape based riders ousted the more fancied KZN downhillers with their local knowledge, Stefan Garlicki claimed the national title with the day’s fastest run while Theo Erlangsen and Tiaan Odendaal were second and third respectively. In the ladies category Rika Olivier claimed the Elite title, with the junior lady Sabine Thies posting the second fastest run well ahead of the remaining ladies in the competition.

The Elite Men’s XCO podium, from left to right, Alan Hatherly, James Reid and Travis Walker.

Big 5, Big Climbs and Big Fun in iSimangaliso “Wanna know what the best damn MTB Stage Ride is you’ll get to ride in your life? Let me tell you, if it isn’t the iSimangaliso 4-day

JACQUES MARAIS | SONY

Cherie Vale is the 2015 SA XCO Champ!

CRAIG DUTTON | GAMEPLAN MEDIA

The South African Cross-Country and Downhill Championships took place in Stellenbosch on the 18th and 19th of July, with the XC racing taking place at the new Coetzenburg XCO track and DH returning to Jonkershoek for the first major post-fire event. The racing kicked off on Saturday with the cross-country racers taking to the Coetzenburg track. Cherie Vale stormed to victory in the Elite Ladies race, with Candice Neethling and Hanli Cilliers finishing second and third respectively, though with both Mariske Strauss and Bianca Haw not racing the depth of the ladies field was a concern. The Elite Men’s race was a ding-dong battle featuring James Reid, Alan Hatherly, Travis Walker, Phillip Buys and defending champ Rourke Croeser. After Croeser, Walker and Hartherly had distanced the other two with three laps to go, Reid counterpunched and surged into the lead with only the 19 year old Hatherly able to keep up. Reid held off Hartherly for the win by

Full Sus Reader Bike Test Day

MTB safari, I’d love to know what is, writes Jacques Marais on returning from the iSimangaliso trial ride.” Read the rest of Jacques’ trial ride report at: www.fullsus.co.za/isimangaliso. Sadly entries are already closed for 2015, but follow the race in Full Sus and then plan your MTB safari for 2016 at: www.isimangaliso-mtb.co.za.

to page 8

News from page 6

New Trek

The future, Trek Bicycles say, will be faster. And from the hours we’ve spent pouring over photos and devouring ‘first ride reviews’ from Europe and North American cycling websites it seems they’re spot on. If you haven’t seen them yet, here are Trek’s new mountain bikes for 2016, the Procaliber SL and the Top Fuel. The Procaliber is a racing hardtail featuring Trek’s IsoSpeed decoupler, as seen on their latest road bikes, which is Trek’s answer to the soft tail phenomenon sweeping the UCI XCO World Cup scene. The Top Fuel meanwhile is a full suspension race bike made to take on the most technical XCO World Cup courses (like Nové Město) and marathon or stage races. It’s a bike we can’t wait to ride and we’ll be lining up on the docks awaiting Trek SA’s ﬁrst shipment in October to make sure we get the ﬁrst local test ride! There is of course a new Trek road bike in the mix for 2016 too, and it’s the do-it-all, aero but light-weight Madone.

SUPPLIED

BIKES Above: Trek Factory racing’s Emily Batty putting the new Top Fuel to the test at Nové Město

The 2016 Trek Procaliber SL (above) and Trek Top Fuel (below)

We did a whole analysis on the new bikes on the Full Sus website, so give it a read by scanning this QR Code.

The singletrack tour organisers, iRideAfrica have got three cool weekends of riding planned for late winter and spring. Dubbed the Wild Weekends, iRide will be organising two weekends in the Cederberg mountains (28-30 August and 23-25 October) and one weekend near Ceres (11-13 September). The R2 299 asking price includes accommodation in farm cottages or eco-cabins depending on the location, meals, two days of guided mountain biking bliss, more CBC beer than

OCTOBER

EWALD SADIE

WILD Weekends

you should probably drink and some skills tips thrown in for good measure. For more information visit www.irideafrica.com.

As we rush headlong towards the end of the year we thought we’d help you get your heads up and sus out a few stage races for you. August is upon us. September is too soon to put in a proper six week plus training block, so let’s focus on what October has in store.

BERG AND BUSH When: 9 – 11 October (3 Day Descent), 13 – 15 October (3 Day Great Trek) and 17 – 18 October (2 Day) Where: The Spioenkop/Winterton area, KZN Options: 3 Day Descent, 3 Day Great Trek and 2 Day, all offering heaps of classic mountain biking – 10 years of perfecting the trails have ensured the routes are some of the best around Pricing: R9 600 (per team – 3 days) and R7 400 (per team – 2 day) Website: www.bergandbush.co.za

ISUZU 3TOWERS When: 2 – 4 October Where: Mankele, Nelspruit, Mpumulanga. Options: Stage Race (tough but fun), Challenge (fun and tough) or Mncane (more fun than tough) Pricing: From R5 950 to R7 590 per team of two Website: www.3towers.co.za

CAPE PIONEER TREK When: 18 – 24 October Where: S. Cape and Little Karoo, W. Cape Options: Team or Solo, Seven days of real mountain biking and Dryland catering Pricing: R29 900 per team and R16 900 for solo riders. Website: www.capepioneer.co.za

Stage Races

Ladies in MTB

Mud, b lood

Robyn Williams spent half of her youth with her head under water, fighting ear infections and costume tans, but with a mother who is a world champion triathlete she couldn’t completely escape the world of bikes.

dabbled in triathlon a bit during my school years before choosing triathlon as my main sport when I took up a triathlon bursary at the University of Pretoria in 2008. Fast forward to 2012 and I had just returned to Cape Town after an amazing gap year spent racing triathlons in Germany. In comparison to the structure and frequency of the German racing I was disillusioned with Olympic distance elite racing in SA and wondering why I was still doing the sport. My new coach suggested I try mountain biking as it would allow me to do some different racing and training.

I hated mountain biking.

I had a retardedly heavy farm gate of a bike and my coach in Pretoria had made me go out on it every now and then in winter. I remember almost crying with frustration! Having taken my MTB out to Table Mountain alone, I’d uncleated on a loose climb and couldn’t get started again. I had to push my bike all the way to the top. Frustration deluxe! I thought that maybe a 29er would give me the extra confidence, as well as the extra traction needed. I arranged a test bike for a morning and my

uncle took me to Tokai to try it out. For the first time I thought that this might be something I could enjoy. I started looking for a bike to buy. In the meantime my coach made me enter an off-road triathlon. The Wednesday before the race I still didn’t have a bike. By Thursday my mom had contributed some money towards the bike and I was the proud owner of a little hardtail. Now to ride the thing… As you might imagine the race was a disaster – I crashed three times and ended up with heat stroke. I had no clue, but I was absolutely hooked. Not because I was good at mountain biking. The polar opposite in fact. I was terrible. But I think that was what drew me in. I had never wanted to conquer something like I wanted to conquer the technical aspects of MTBing. Most things come easily to me, but this was the first thing that I really wanted to be good at that I wasn’t. People will tell you to keep at it. That it takes time. I tried to be patient, but the scabs on my knees never had time to heal before I’d break the skin again. I had never felt so useless or frustrated in my entire life. I wanted to be a MTBer! I eventually got myself a set of knee pads. I went on a skills clinic where I concussed myself in my effort to get it right. I seemed hopeless. A total klutz. But ever so slowly I started to improve. I’d count the number of times that I would uncleat on a piece of singletrack and be utterly stoked if I decreased the number by one. I started using Strava to track my improvement on technical pieces and I started keeping up on group rides. My confidence grew.

all phoTos By WWW.ChrIshITChCoCk.Co.za | phoTosporT

and mascara

Robyn heading out on another MTB adventure.

The thrill of conquering a piece of singletrack that you used to uncleat at is indescribable. My motto used to be “there is absolutely nothing that I cannot walk down.” I’ve come a long way since then. It hasn’t been easy, I’ve added many, many scars to my knees and elbows, but I have persevered. There is absolutely nothing that compares to the thrill of MTBing! I recently raced my first MTB cross-country and the high that I got from completing the race lasted for days. My sense of self-preservation is far too high for me to ever be a technical genius and I still wear my knee pads when I need some extra confidence. The one piece of equipment that has helped me immensely is my dropper seatpost. Coming from a road bike background I find that I am very static on the bike, not moving my weight

"I'd count the number of times that I would uncleat on a piece of singletrack and be utterly stoked if I decreased the number by one."

around at all. The dropper seat post allows me to get the saddle out of the way, move around the bike more and conquer more techy things. MTB long ride adventures with friends rank right at the top of my list of all-time best experiences. Although I’ve concussed myself, cracked 2 helmets and fallen more times than I can count, I love it. MTB gave me a new lease on triathlon and I am loving the chilled off-road culture that comes with getting dirty.

Come on girls! Join me on the trails. Robyn Williams is currently completing a Master’s in Financial Risk Management at Stellenbosch University, so she’s always happy to embrace the distraction offered by her bikes. She’s a brand ambassador for Specialized Bicycles, Freewheel Cycology and PowerTap. Follow her on Twitter @RobsWilliams.

Trails

BIG DADDY'S

BUSH Grootvadersbosch has always been bubbling under on the MTB charts, but unfortunately the trail in the nature reserve has very much gone to seed. However, the landowners in the surrounding conservancy have now zapped it to the top of the singletrack list. Photographs and words by Jacques Marais.

Local Buzz: Okay, so I’ve ridden the Grootvadersbosch MTB Trail a number of times over the past decade or two. At one stage, there was a 58km circular route, and you could ready yourself for a solid hit of knobbly stoke if you saddled up to ride there. Unfortunately a lack of funding meant limited trail maintenance and no additional routes for the past ten years or so. Then the Table Mountain Fund guys (www.thetablemountainfund.org.za) came to the party to join forces with a group of local landowners making up the Grootvadersbosch Conservancy. This allowed resident trail-scapers Aileen and Walter to start work on an extensive network of new mountain biking trails which will showcase the beauty and diversity of this part of the Langeberg ranges. The conservancy employs more than 130 local people to clear

aliens and re-establish indigenous vegetation, and the vision is for this trail to eventually link from Heidelberg all the way via the mission village of Suurbraak and on to Swellendam. A number of further hiking and running trails are also planned.

Trail Low-Down: I ﬁrst found out about the new Grootvadersbosch Conservancy trail by complete ﬂuke. I’d headed out on the section of old MTB Trail from Snelsetter, a beautiful guesthouse on the original Grootvadersbosch Farm. The old route had gone down the tubes to such an extent that I

ended up on a fynbos bundu-bash mission above the Buffeljags River. After 45min of hoicking the Slider up the ridge while cussing the proliﬁc wild asparagus growing there, I navigated a farm track to exit from Valley’s End. Here I promptly bumped into local farmer/MTBer Blackie Swart and a mate, and they pointed out a brand new trail passing less than 200m from where we stood chatting. A quick exploration made it imminently clear that this was ‘Ride On!’, so the next morning Kay and I headed up the gravel road from Snelsetter. Although the trail may be accessed from a number of

"Future loops will include the community of Suurbraak, hopefully stretching all the way to the Bontebok National Park and Swellendam."

SUS the Grootvadersbosch Conservancy MTB Trail: Grading: Intermediate to Advanced Duration: Loop 1: 3 - 5hours; Loop 2: 2 - 4hours (Opening in

local guest houses

spring, with additional loops up to 140km by end of 2015)

high points

Conﬁguration: Loop 1 - 35km (1 100m ascent); Loop 2 - 24km (750m ascent)

Accommodation: www.gvbconservancy.co.za/come-stay. Local Contact: Walter 071 442 4563 Aileen: 079 335 0269

Start Point: Grootvadersbosch Conservancy Office or any

Office: 071 691 6463

guesthouse in conservancy

GPS: 33.995774° / 20.824958°

Terrain: Singletrack, cattle track and jeep-track Post-Ride Beer: Delish in Heidelberg (028 722 1850). We highly recommend the local milk as an organic recovery drink!

Must-Do Event: Heidelberg Pumpkin Festival Race, 27 February 2016

Access: R50 Permits, available from GVB Conservancy or

Cell Reception: Sketchy in places, but signal along most

Jacques Marais is the South African trail guru. If he’s not scouting a new MTB trail he’s trail running a new route in the Drakensberg. His new book More Top MTB Trails has just hit the shelves of all good book shops and you can purchase a copy for R250. Follow him on Twitter @ JacqMaraisPhoto

Trails

"At one stage, there was a 58km circular route, and you could ready yourself for a solid hit of knobbly stoke."

Jacques contemplating the next climb. guesthouses in the conservancy, the best starting point would be at the GVB Conservancy Offices, near the entrance to the nature reserve. Two short and sweeping sections s-bend from here into the valley on either side of the main drag, doglegging via stands of wattle, pine and blue-gum. Once you’ve ticked off this fairly technical 5km or so, head back into the Honeywood Farm entrance, then climb up the low hill to your left onto the clearly signed route. The real ﬂow of the trail starts here as you contour along the ridge, blasting over fence stiles and onto a whippy stretch of track dipping down towards Valley’s End. Cross over the farm track and continue descending towards the Duiwenhoks River, until you T-bone with the rough track leading right to Snelsetter. The section of track zooming across the river and beyond onto the ridges below the nature reserve was still under construction when I first rode them, but you are looking at around another dozen kays or so to add to your 15km of riding so far. Loop 2 will eventually be an extension to Loop 1

(described above), taking you along the mountain ranges, from where you will savour the sweeping views of these magniﬁcent mountains. For much of the ride, you’ll follow single-track overlooking the recently cleared Buffeljags River. Most of the conservancy trails use existing cattle tracks (they make the best trails by far!) and occasional jeep tracks, with all of these linked together by purpose-built trail. Lots of fence stiles will ensure that man and beast is kept in harmony. Future loops will include the community of Suurbraak, hopefully stretching all the way to the Bontebok National Park and Swellendam.

Getting there: While travelling along the N2 from Cape Town, look out for the turn-off to Suurbraak just on 12km east of Swellendam. Keep left here via this sleepy mission village for say 15min until the road turns to gravel, then look out for signboards indicating the direction towards the nature reserve. The GVB conservancy office is signed on the left behind the White House before you enter the ﬁnal forest to the nature reserve.

The Grootvadersbosch Conservancy is a collection of privately owned farms and a Cape Nature nature reserve, founded in 1997, on the southern slopes of the Langeberg Mountains. The Grootvadersbosch Nature Reserve is a world heritage site and features the most significant stretch of indigenous afromontane forest left in the South-Western Cape.

A F R I CA

Where are we?

Kay enjoying the fresh cut singletrack.

Western Cape

Cape Town N1

Grootvadersbosch

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GIR L S on Mountain Bikes songo.info Girls

Q A

When did you start mountain biking?

Zintle: Well, I started mountain bike last year, on 3 December 2014. I was going to the Mall and I saw some girls going down the road [on bikes]. I stopped and smiled because I always wanted to ride bicycles and that was when I told myself that I am not letting my opportunity to go to waste, let me go for a try. Khayakazi: I started biking around August last year (2014). Sikelela: I started mountain bike in January 2015, this year. I have always wanted to ride and be part of a team. I knew a team in the community, songo. info but I never had the time to join, because I was busy with school and football. So, after I did my matric I joined the songo.info team Nosimpiwe: The ﬁrst week in December 2014. I was coming from school and I saw two young girls my age riding bikes. I could not believe what I saw with my eyes because I thought that mountain bikes were only for boys and too dangerous for girls. But they proved me wrong. I was inspired and motivated by them. They not only showed me that girls can do the sport, they showed the whole community.

Q A

What does it mean to be a girl on the bike?

Zintle: It means a lot to me because in our community we became an example. For example some of the girls are getting pregnant. They are taking drugs, selling their body due to their home situations. So by cycling it helps us and them to see that ﬁnding your opportunity does not want you to go to the internet or travelling all over. All it wants is for you to look further and open your eyes to catch that opportunity before someone else does.

This is what it means to be a girl on a bike – setting a good example to girls that have already given up their future. I’m so honoured to express myself and share my experience on my bike! Khayakazi: As a girl, it means a lot to be on a bike for the following reasons: ◆ I can enjoy riding my bike with many different people from all walks of life. ◆ I can compete on equal terms with other cyclists. ◆ I can meet, ride with and enjoy the company of the opposite sex without feeling threatened. ◆ I can show many of them that I am strong, even stronger than them on a bike. I can show them that I am no “push over”. Sikelela: For me, being a girl on the bike shows equality and freedom. Many sports had the “only men” title and I’m glad that it has changed. It’s not about your race or gender, but commitment, hard work and belief. I believe that girls have the power to change things and make them better. No one said men can ride better than women. Nosimpiwe: What I like about riding is that you can not only get physically ﬁt and have a good healthy body, riding heals you mentally and emotionally too. There are many challenges I/we face as a female rider. If you grew up in my community then I am sure that there are enough negative messages in your environment to make you feel lousy. Some people might tell you that you cannot mountain bike and you are not strong enough because of your gender. Or your peers might tell you that there are other sports that suit girls. The more you hear these messages that put you down the more likely you believe them. What I tell myself is that you can overcome negative messages by changing how you think about yourself. Sometimes as a female rider you do not take the same risks as males because you are worried about your skin or your

ALL PHOTOS BY SONGO.INFO

In Kayamandi, where Zintle Ndamase, Khayakazi Madolo, Sikelela Tabata and Nosimpiwe Volibi live, girls don’t really ride bikes. The songo.info charity is helping them break the mould though, and here are their thoughts on what it means to be girls on mountain bikes.

The songo.info girls, Nophiwe, Zintle, Nosimpiwe and Sikelela.

face but then that’s how mountain biking is. It’s all about taking a risk.

Q A

What motivates you?

Zintle: I get motivated when I see professionals fail to make it to the ﬁnishing line because that shows that no one is perfect. It gives me courage to make it to the end and do what is good for me. However, we all know that not making it to the ﬁnishing line is not a good excuse, but it’s worth a try. I also get motivated when I see someone else trying too. Khayakazi: I am motivated by the songo.info family, my family and friends as well as by the desire to have a new experience in my life. Sikelela: Many challenges that we face as female riders are criticism and underestimation. The guys always think they can ride better or know a lot more. We are living in a new South Africa where most things are controlled and run by women. Someone with goals and know what they want in life, someone who never settles for less and refuses to be average, that’s what motivates me. Nosimpiwe: What motives me is to see mountain riders that come from a community where 70% of the youth are involved in drugs, gangsterism and robbery. Make a change in the community by inspiring and motivating them to become better people.

Q A

What challenges do you face as a female rider?

Zintle: We face many challenges as female riders because it’s hard to do some of the things. We get a little afraid that our body might change, and it’s obvious that when you are a rider your body does change and it changes permanently. It’s not that nice when people call you names, or make comments like “riding bikes is not a good style”, or “how can a girl ride a bicycle”, or “behaving like a Tomboy”. It’s not nice when you get that kind of attitude from people in your community. And sometimes it’s not easy as a female rider to ride long distances, because as a female we have many things on our body that may get hurt when we fall. That is why we sometimes tend to lose [in races] because we get a little afraid of getting hurt.

Thanks from full sus Full Sus would like to extend our thanks to Zintle, Khayakazi, Nosimpiwe and Sikelela for sharing their experiences with us, and add a particular special thanks to Songo Fipaza and Kathy Crabbe for the great work they do in Kayamandi.

Julia Skea, a songo.info trustee, with Kayakazi Madolo, and general manager Kathy Crabbe.

Zintle

Nosimpiwe

Sikelela

Khayakazi

To ﬁnd out more or to support the songo.info programme please visit www.songo.info.

CAMELBAK IS DISTRIBUTED IN SOUTHERN AFRICA BY CAPE CYCLE SYSTEMS (PTY) LTD

www.capecycles.co.za

Ride Report - Dusi2c

Kwazulu Natal

Dusi2c comes of age in 2015

A F R I CA

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Camps Drift

Blue

◆ Lagoon Durban

ALL PHOTOS BY ANTHONY GROTE | GAMEPLAN MEDIA

Sometimes as riders, we get caught up in our own little bubbles during a race, so we got Gameplan Media’s Nick Tatham to provide a holistic insight into the 2015 BSI Steel dusi2c for you.

ith much older, bigger, siblings, in the Old Mutual joBerg2c and the Nedbank sani2c, the little tyke BSI Steel dusi2c is judged by lofty standards. But, once again it punched above its weight in 2015. It was fully subscribed with 300-paired teams taking to the magnificent Valley of a Thousand Hills, riding from Camps Drift in Pietermaritzburg to Blue Lagoon in Durban. The racing at the front of the field was ferocious, as it always is, and it was the Team TIB pair of Andrew Hill and Chris Wolhuter who managed to build a lead on stage one and increase it through the second and final stage to claim the overall crown. A revelation that came out of the 2015 event was the competitiveness of the mixed teams. The battle lines were drawn early, with Bianca Haw and Andrew Houston racing frantically to win the title over the TIB Insurance team of Eugene Botha and Samantha Sanders, while the Dusi Duke himself, Martin Dreyer and his wife, Jeannie took a hard fought third. 2015 was the third edition of the

two-day adventure and the race has often been described as ‘pure mountain biking’ with riders having to navigate themselves through the Valley of a Thousand Hills. The race was founded with GPS navigation rather than route markers and it’s a concept that’s proved very successful. Riders are given a GPS file to guide them in their choice of cattle paths as they picked their way through some very rugged terrain. The race follows the famous Dusi Canoe Marathon route, along the uMsundusi and uMngeni Rivers from Pietermaritzburg to Durban. Riders navigate along the riverbanks, over bridges and sometimes even through the rivers to get to their seaside destination. The race is seen as a popular first stage race, and 2015 saw a number of first time riders taking on the ‘Farmer’ Glen Haw events. However the dusi2c is not to be underestimates, the spills were spectacular as were the war stories which riders exchanged at the popular Mfula Store overnight stop. The Mfula Store is one of the most iconic landmarks of the Dusi Canoe

Marathon and forms the perfect place for riders to relax and relive their day one experiences, with a quart of beer in hand, sitting on the banks of the uMngeni River watching the sun go down. The local people play a large part in the race with riders literally riding past people’s front doors and provide great vocal support for the riders, especially their local riders, on route.Perhaps the coolest thing about the 2015 race was the performances of the RMB Change a Life teams. Mazwi Smimango and Bongumusa Zikhali ﬁnished second on the general classiﬁcation while Sipho Kupiso and Ndumiso Dontso were third overall. The Change a Life guys are locals from the Valley of a Thousand Hills and the support they received from the local communities is evidence of the massive pride their friends and families have in their achievements.

Where are we? The BSI Steel dusi2c follows the route Farmer Glen’s children’s favourite event, the Dusi Canoe Marathon. Starting in Camps Drift in Pietermaritzburg and finishing at Blue Lagoon in Durban. To find out more visit www.dusi2c.co.za. Given the size of the smile on each rider’s face as they crossed the ﬁnish line at Blue Lagoon, it’s safe to say that the 2015 BSI Steel dusi2c was enjoyed by all! Farmer Glen provided them with a terriﬁc mountain biking experience and one that will draw most of them back for the 2016 edition of the dusi2c.

The dusi2c even inspires smiles on the climbs.

Crossing the tricky PG Bison ‘ﬂoating’ bridge.

River crossings are the order of the day on day 1 of the dusi2c.

Ride Report - RECM Knysna 200

Where are we?

MTB T

his year’s RECM Knysna 200 MTB race is in the bag, and honestly, I feel quite inspired by the whole event. I’ve decided to hit some local MTB trails. After spending three days in the field photographing the competitors taking part in this now hugely popular three-day 200km stage race, I’ve decided that I want to be like them. And not only so I too can glow with such fitness and vitality, but also because I also want to look so happy. At the start of the races they all huddle around, smiling and chatting. Then, at the finish line, after several gruelling ascents and challenging singletracks across mud-splattered terrain over many kilometres, they are still smiling. Some say riding your bike around these parts takes one to a new level of cycling Nirvana? I think they may be on to something. So all those smiley faces must be attributable to the fact that participants get the chance to traverse trails which boast seriously pretty scenery - mountains, forests and farmlands – They are without doubt some of the finest trails in the country and this region is firmly on the map for MTB enthusiasts, drawing riders from far and wide. The limited number of only 350 riders in this race and the “beauty and fluidity of the routes” bring riders back every year.

A F R I CA

Lisa Greyling may be new to the mountain biking fraternity but what she witnessed at the RECM Knysna 200 has got her hooked.

ALL PHOTOGRAPHS BY LISA GREYLING

Nirvana

The RECM Knysna 200 is the more social and seriously fun sibling of the iconic Garden Route 300. The routes take in some of the best singletracks in the country as they criss-cross the Knysna Forests. Sus it out at www.recmknysna200.co.za.

And they’re off: the big guns including Nico Pﬁtzenmaier and Dylan Rebello lead the 2015 RECM Knysna 200 riders into three days of amazing riding.

The RECM Knysna 200 race is organised by Garden Route Events, a local MTB event company which certainly personifies passion. This race and others organised by this legendary events company has had far reaching benefits for the town of Knysna. The organisers enjoy a mutually beneficial and symbiotic relationship with two well-known nonprofit organisations in town, namely the Knysna Education Trust (KET) and the Knysna Sports School (KSS). Through these Garden Route Events races, awareness is created and very necessary funds generated for both the KET and the KSS. In turn, these organisations provide the organisers with the critical logistical assistance required behind the scenes. This year one lucky mountain biker had the chance to enrich themselves and the lives of underprivileged local children when organisers raffled off a R50 000 unit trust prize, courtesy of the title sponsor RECM. The lucky participant was Guillamme Liebenberg who won R50 000 worth of unit trusts, R20 000 of which was then donated to the Knysna Sport School. This echoed the essence of this event, one of genuine community spirit. The race itself is a toughie, offering some exciting racing. While riders enjoyed unseasonably warm weather throughout, with only a light drizzle

Nico Pﬁtzenmaier hoisting his new PYGA Stage in celebration of winning the RECM Knysna 200.

on the third day, heavy rains from the week before had left many of the trails still sodden and muddy and it’s here where the strongest technical riders in the field exhibited dominance. The general sentiment was that the newer routes proved much tougher and far more technical than the previous years’ and tested the mettle of some of the country’s toughest cyclists. The routes are linked to a web of awesome singletracks through old indigenous forests and the riders also had several steep climbs and technical descents to contend with. The second day’s 68km route saw riders ascend over 800m in the first 20km. It was here where the Ultimate King and Queen of the hill challenge took place; a 2,5km climb up to Krisjan se Nek. RECM’s African cross-country champion James Reid scooped the Ultimate King title and Yolande de Villiers (Sasol Racing) claimed the title of Ultimate Queen. Former masters’ world crosscountry champion, Nico Pfitzenmaier (Dorma), who won the team event last year alongside Renay Groustra, rode solo this year to an overall victory in the men’s solo category. He had some healthy competition from young and seriously talented local, Dylan Rebello (Jeep), who won the second stage of the race, and came

Jo Haw loving the Knysna trails.

Cape Town

Western Cape Knysna

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in second overall. I got that warm fuzzy feeling when Pfitzenmaier showed amazing sportsmanship after Rebello slipped in the finishing straight of the 58km final stage. He then waited for his local rival to right himself before the two crossed the finish line together. Jan Hanekom (Privateer) enjoyed third place overall. In the woman’s solo category, National Marathon Champion Robyn De Groot (Ascendis Health) kicked some proverbial butt and dominated each day of the race ahead of much of the pack, and took the overall first place in the woman’s solo category. In the team category, the Altech Autopage duo Hanco Kachelhoffer and Colin Noel reigned supreme in each consecutive stage for a dominant overall victory in the men’s team category. Nicola Giliomee and Marleen Lourens from team Merrell came out tops in the woman’s team category, while their mixed teammates Andrea and Steven Shirley, who after two stage wins, lost their edge in the third day, conceding victory to Sasol Racing team Yolande and Henties de Villiers. Many of the riders that took part in the race have said that this race is definitely one to add to the calendar every year, not only because of the top-notch trails but also the fantastic atmosphere residing over the entire event.

Lisa Greyling is a freelance photographer and writer from the Garden Route and an ardent lover of nature, good food and wine... not necessarily in that order. When she isn’t photographing and waxing lyrical about the show stopping scenery in her neck of the woods, she hangs out with the little people that she made who live in her house, runs, cycles and dons boxing gloves for hard core kickboxing sessions!

Bike Review

Liv(e MTB)

LUST

For women’s month we got debbie stopforth to put one of the coolest ladies bikes around to the test the Liv Lust Advanced 2. Photos by ashlee attwood.

had the great privilege of test-riding the Liv Lust Advanced 2 ladies specific mountain bike, just as I got back from holiday – it was like a Christmas in July present. I arrived in my Studio to see this bike resting against the counter. The Full Sus team had dropped it off while I was still on holiday and as usual it was the perfect size with correct stem length. This bike is really funky

looking! It has a great colour scheme and just looks compact and neat. Because I had just got back from holiday I was fully booked with bike fittings on my first day back so the Lust stood there for a whole day… seriously

begging me to finish up, get my kit on, and take it for a ride. When I did… well, what fun! This is a bike to have a serious good time with. The 27.5 (650B) wheel size is fabulous for singletrack and control. The design and geometry is suited to women, especially those with shorter upper bodies. It is specifically designed with a shorter reach and a taller head

"This is a bike to have a serious good time with. The 27.5 (650B) wheel size is fabulous for singletrack and control."

tube. This enables the rider to sit more upright and really helps with agility and confidence on the bike, particularly when the terrain gets tricky. As I usually ride with a long reach and aggressive stem set up, so I initially thought I would find the geometry of this bike a bit sluggish. Well it certainly is not sluggish on the climbs or singletracks! It climbs and handles beautifully. The Cape winter weather gave me the opportunity to test the Lust in wet, windy, and then a little surprisingly, dry conditions. It flew through

Bike Review

The Liv Lust Advanced 2 comes equipped with a mix of Shimano SLX and XT components to make up its 2 x 10 drive train.

It features SLX shifters and brakes.

The saddle is Fi’zi:k’s Donna with MG rails.

Sus the taller 110mm head tube.

The linking components are sourced from Giant’s in-house Contact brand.

SUS the Liv Lust Frame size medium (17.3 inches). all measurements

puddles and jumped effortlessly over obstacles. The only time I felt compromised was when I wanted to get down and power the jeep tracks. The Lust is Liv’s full suspension race offering, and the other options in the Liv mountain biking stable are the Obsess (a lightweight performance hardtail as ridden by Pauline Ferrand Prévot in the UCI MTB World Cup) and the Intrigue (a 140mm travel trail bike which I tested for the June/ July 2014 issue of Full Sus – www.fullsus.co.za/an-intriguingbike). For a female rider like

me, who has a long torso and is used to a longer reach, I’d suggest that the Giant Anthem is the better stage race or marathon racing bike in South African conditions. But if you’re newer to the sport and want more control then the Lust is perfect, it climbs like a champ and is set up to provide heaps of confidence when descending through technical terrain. Dragons Sports, Giant and Liv’s South African dealers, told me that in 2016 Liv will be offering a Lust Zero, with a sub 10kg build. That will absolutely fly uphill! So if you’re doing

in mm or degrees. head angle .................................. 70° seat angle ....................................73° top tube ........................................559 head tube ......................................110 chainstay .................................... 433 Wheel Base ...............................1 089 standover height ......................724 reach ..............................................414 stack .............................................. 577 RRP R35 995

The fork is Fox’s Float CTD Evolution with 100mm of travel and a 15mm Thru-Axle.

cross-country racing where there’s very little flat ground to cover the Liv Lust Zero will be very tough to beat. I made the fatal mistake of allowing my teenage daughter a ‘quick spin’ around the neighbourhood on the Lust just before I gave it back to Full Sus. Now she’s desperate to keep it! Oh dear…

Due to the nature of her job, Debbie Stopforth, of Dynamicbikefit.co.za, gets to work with lots of bikes and has come to enjoy matching and setting up bikes for riders (some bikes just match some body types). She’s ridden so many different bikes in all forms and sizes that she’s got a great frame of reference and in fact her riding buddies have lost track of which bike is actually her own.

Yoga & Pilates – brought to you by Concept Studio

Cyclist’s Lunge

Joëlle Sleebos really hopes that you enjoyed her introduction to yoga in the June/July issue of Full Sus and that you’ve been doing the Sun Salutation series every day. This time though she’s got something a little more cycling speciﬁc for you…

Pedalling long hours astride a saddle with your neck up shortens the spine and causes tightness in the lower back, sacrum, and hips. The neck and jaw can lock up, too. Good posture and stretching will help diminish these after-effects.

eaching at The Concept Studio – an altitude cycling, functional training and yoga facility in Sea Point – I work with cyclists on a daily basis. So, I’m all too aware that riding your bike can lead to uncomfortable tightness in key areas of your body.

But first, look at your posture in the saddle. Focus on lengthening your spine, be conscious of maintaining broad shoulders while riding and lift your navel to engage your lower abdomen too. This last tip will strengthen your core and in turn will protect your lower back. Secondly: do yoga! There are so many benefits of practicing yoga that I do not even know where to start… Initially you will probably only be aware of the physical benefits: an improvement of your flexibility, stronger muscles, a better posture, a decrease or even disappearance of injuries etc etc… But the magic about yoga for me is that it can also change your mind, influence your nervous system,

and improve your focus and ability to concentrate. If that has not convinced you yet; what about a deeper sleep and better sex-life!

Simple Yoga Poses for Cyclists The following series of poses are beneficial to anyone, but focuses specifically on those areas cyclist need to stretch and strengthen. The poses will help you: ◆ open your hips. ◆ stretch your thighs, hip flexors, hamstrings and groin. ◆ open your chest. ◆ strengthen and stretch your spine. Remember the breath is highly important in yoga. Breathing leads the body from pose to pose. Try to slow down your breath – around 4 counts/ seconds to inhale and 4 counts/ seconds to exhale.

Cyclist’s Lunge Before starting the next series of yoga poses, please warm-up with Suryanamaskara A series – as described in the June/July issue of Full Sus, or scan this QR code to view it online.

Runner’s/Cyclist’s Lunge

Crescent Moon

Exhale: Bend your body forward (Easier: Hands on shins. Harder: Hans on the mat)

Exhale: Step your left leg back and place left knee on the mat (Easier: Hands on hips. Harder: Hands on the mat) Hold Runner’s Lunge Position Breathe deeply and slowly 3-5 times

Crescent Moon

Inhale: Lift your arms up Runner’s/Cyclist’s Lunge

Inhale: Reach arms up Exhale: Step your left leg back and place left knee on the mat (Easier: Hands on hips. Harder: Hands on the mat)

Inhale: Lift your arms up Hold Crescent Moon Breathe deeply and slowly 3-5 times

Exhale: Bend your body forward (Easier: With bent knees. Harder: Legs extended

Inhale: Look forward, step forward with left leg, lift chest halfway up with a straight spine

Inhale: Look forward, lift chest halfway up, with a straight spine (Easier: Hands on shins. Harder: Hands on the mat)

straight back, ﬂex front foot until you feel your hamstrings stretch (Easier: Hands on hips. Harder: Hands on the mat). Hold Half-Split Breathe deeply and slowly 3-5 times

Now repeat with the right leg

More Online

Find alternative options and more yoga poses on the Full Sus website. Some of us just aren’t that ﬂexible, or some days we’re more ﬂexible than others, so there are various levels of most poses achieved online. Find out more at: www.fullsus.co.za/category/yoga/

Half-Split

Exhale: Hands down and move hips

Inhale: Reach arms up/Stand-up Exhale: Samasthitih/Relax

"If that has not convinced you yet; what about a deeper sleep and better sex-life!"

www.conceptstudio.co.za | |021 434 2266 | @ConceptStudioSA Book your altitude training package for the Cape Pioneer Trek now.

Joëlle Sleebos has 16 years of experience in the ﬁtness industry as a group ﬁtness instructor and became a personal trainer in 2012. She’s been teaching yoga since 2010, when it also became her main form of exercise. Follow Joëlle on Twitter at @JoelleSleebos or on Facebook: Joelle Sleebos – Getting Personal.

Coaching

Deﬁnitions of some of the numbers powermeters help us provide:

Ask Dr Mike: The good and the bad of powermetrics

Dear Joe This is an excellent question. Without a doubt, powermeters have brought on a whole new frontier of training and monitoring for all cyclists, from novice to pro. However, it is important to remember that the wealth of new “numbers” to your disposal remain merely numbers. Amateur cyclists well versed in training with power too often make the mistake of focussing and being consumed with TSS, TSB, CTL, ATL, FTP, (see definitions in table provided) etc. Don’t get me wrong, these metrics are critically important in managing an athlete, but it is often forgotten that these metrics are merely a small component of the possible picture a coach requires to adequately prepare and manage an athlete to ensure that the training stress prescribed is adequate. What I mean by this is that there are several other factors, which also need to be considered. For example, the numbers don’t say anything about (1) how the athlete is feeling, (2) what the athlete’s current mental state is like, or (3) how much work or other stress the athlete in under. These factors are critically important in managing an athlete. Further, these perceptions and documented stresses will directly or indirectly influence an athlete’s level of fatigue. Therefore a number as may be provided by your TSB (a measure of freshness), can therefore never be 100% correct. There is also a clear difference between following a training program and being coached. More than merely providing a training program, coaching involves managing the athlete. The degree of management may differ from coach to coach and between a specific coach’s different packages, however regardless of the magnitude of feedback, it remains critically

important that a coach receives some feedback on the sensations and stresses experienced by the athlete. There are several ways these sensations and stressors may be recorded and documented. It may be as simple as regular interaction with the athlete to be able to gauge how they are feeling. Alternatively a questionnaire documenting daily sensations and stressors may be employed. One such example is the DALDA (daily analysis of life demands for athletes) questionnaire. This feedback is important in ensuring that the training stimulus is adequate. For example, when a sharp rise in reported negative sensations arise, it is important that the coach recognises these and reduces training stimulus to prevent athlete burnt out. This interpretation cannot be done or replaced by numbers or software packages. There is no replacement for the athlete’s management that may be provided by the objective interpretation of a good coach. So to summarise, you may ﬁnd an excellent training program online. This training program may serve your needs, but it may also backﬁre. If you are serious about your training and want to give 100%, while reducing the risk of doing too much, a good coach is and will always remain critically important.

Questions for Dr Mike: If you have any coaching or sports science related questions you’d like to ask Dr Mike please send them to sussed@fullsus.co.za and Dr Mike Posthumus will answer them in Full Sus.

Dr. Mike Posthumus is an accomplished academic with UCT’s Exercise Science and Sports Medicine faculty and a coach with Science 2 Sport. He was a provincial rugby player before switching togs for cleats and taking up competitive mountain biking. He has an exceptional knowledge of training periodisation and scientific training principles. Find out more at: www.sciencetosport.com

Training Stress Score. This is a score based on the power produced in a speciﬁc ride / training session. By deﬁnition 100 TSS is the hardest you could possibly ride for 1 hour. So if you ride at your FTP for 1 hour your TSS will be 100.

TSS

In this issue Dr Mike Posthumus answers a reader’s training related question. ear Dr Mike I have recently bought a powermeter and have become engrossed in learning about power. There are several online platforms, which enables individuals to monitor progression based off their power numbers. There are also platforms, which generate training programmes based on skill level. Do you think average Joe’s like myself still require a coach with all this information available? Regards, Joe

Functional Threshold Power. This is the maximal power you can sustain for one hour.

FTP

CTL

Chronic Training Load. This score is a measure of ﬁtness. By deﬁnition, it is weighted average of your TSS over the last few weeks (normally 42 days).

ATL

Acute Training Load. This score is a measure of fatigue. By deﬁnition, it is weighted average of your TSS over the last few days (normally 7 days). Training Stress Balance. This score is a measure of how freshness and form. It is simply a difference between CTL and ATL. Having a negative number implies that you are carrying excess fatigue, whereas a positive number implies that you are fresh.

TSB

Daily Analysis of of Life Demands for Athletes questionnaire (DALDA) - DALDA Stress Sources – Part A Worse than Normal

Normal

Better than Normal

Diet Home-life School/College/Work Friends Training & Exercise Climate Sleep Recreation Health

DALDA Stress Sources – Part B Worse than Normal 1

Muscles Pains

Techniques

Tiredness

Need for a rest

Supplementary Work

Boredom

Recovery Time

Irritability

Weight

Throat

Internal

Unexplained Aches

Technique Power

Enough Sleep

Between Sessions Recovery

General Weakness

Interest

Arguments

Skin Rashes

Congestion

Training Effort

Temper

Swellings

Likeability

Running Nose

Normal

Better than Normal

If you indicate “Worse than Normal” for a particular stressor for three days in a row it’s time to lighten up your training load or do something to freshen up your training.

For more information and printable versions of the DALDA questionnaire please visit: www.fullsus.co.za/dalda-questionnaire.

Di’s Ladies’ Column

they vary and some are thicker and warmer than others, perhaps get two pairs. My favourites are Castelli nanoﬂex as they are rainproof and warm. Be sure to check that they have a decent sticky bit and are tight at the top, so they don’t keep sliding down your arm. It can be most annoying.

Overshoes or booties will keep your feet dry and warm.

Hands:

Ride Far, Stay Comfortable

Di Carolin has clocked many a mile on the bike and knows a thing or two about both comfortable and uncomfortable kit. So here’s what you need to know about winter cycling kit, before taking off on a long ride or doing a big race.

e prepared for all weather because you don’t want to get caught out, especially now in winter.

Feet: Let’s start with the feet and move upwards. Firstly you need a good comfortable pair of cycling shoes with a stiff sole for support. If they have cleats, be sure to check the screws are tight as losing one on a ride could be a disaster, believe me, it has happened before. Be sure that your shoes ﬁt properly and if it’s cold and wet get some toe covers, or full booties to put over them, to keep your feet dry and warmer. In winter I wear two pairs of socks, or you can get a pair of merino wool socks, which are really warm and will keep your feet drier than ordinary socks.

Legs: Next you’ll need full leg warmers or knee warmers depending on how cold it is. These are a must to keep your knees warm and to keep the white winter legs hidden! My knee warmers have neoprene knees and they are wonderfully warm. You will ﬁnd them at most bike shops that stock clothing.

Bib Shorts: Then I suggest, that if you are riding a lot and are doing rides longer than two hours, that you wear bib shorts with a good quality chamois as there is less chance of getting saddle sores and you can do without those. When you buy your shorts make sure they are ladies speciﬁc, as we have wider hips than men and need a wider cushion between us and the saddle! You can get

ladies bibs that have clasps to undo on the straps so it is much easier to take a nature break. (Check the Gear section in this issue of Full Sus for a ladies bib shorts review.) Plus, remember the Chamois Cream. There are many brands, so ﬁnd which one suits you. My favourite is OH LIEF’s baby bum balm, as it is totally natural and contains tea-tree which is a natural antiseptic. Rub it in to the skin on your sit bones area, and if there aren’t any cooling or tingling ingredients you can put it on your delicate bits too to prevent any chafe. Don’t overdo it, but also make sure there’s enough to do the job. Getting the exact amount right is very much up to your personal preference.

Underneath: Next is the under layer. Get a good quality mesh vest for cooler days and a thermal long or short sleeve vest for winter. It should be made from a quick wick/drying fabric and be designed for sports activities. Now, sports bras! Don’t use a normal bra when cycling as it will be exceptionally uncomfortable. You need a well ﬁtting sports bra that will keep the girls ﬁrmly tucked away. Make sure it isn’t too tight or you will struggle to breathe when you hit the hills. My favourites right now are Craft and Newline. To keep your arms warm get yourself some arm warmers, because

In summer fingerless gloves are great. But in winter you need something to keep your fingers from becoming numb and blue. I recently bought a pair of Giro winter gloves and they are brilliant. We raced in -2 degrees at SA Champs and my hands were just perfect in them. Make sure for mountain biking that your gloves have grip and padding and fit properly.

Full ﬁnger, MTB speciﬁc gloves are a must for winter.

Tops: There are a huge variety of ladies tops beginning to appear in the bike shops now. Make sure it fits snugly and isn’t too long. Over your top you can wear a gilet or you can get a long sleeved top that is made of warmer fabric. What is a gilet? It’s a sleeveless body warmer to wear over your cycling top. They vary in that they are either light and wind proof or thicker and warmer, or water proof. Again the Castelli nanoflex is brilliant as its warm and waterproof. You will also need a rain jacket on wet days. Be sure that it is waterproof but has ventilation otherwise you will perspire inside you jacket and get wet inside as well as out. It also helps if your rain jacket folds up small enough to fit in a pocket as tying it around your waist will be a hazard. If you have space in your pockets or pack, always take a jacket. You never know when you may need it.

A long-sleeve base-layer is a great addition to your winter sports wardrobe.

Investing in a well cut, water-proof cycling jacket is a must, or you’ll never get out for a ride when it’s cold and wet.

Head: If it’s super chilly then a Buff is a must, either around your neck or over your head, under your helmet. You lose a lot of heat from the top of your head. Glasses are important, especially when it’s muddy. They protect your eyes in more ways than one. There are so many brands. Choose one that you can afford.

This is a gilet – it’s a vest you wear over your cycling top to keep the worst of the wind chill at bay.

Helmet: Last, but not least: your helmet! Make sure that it is the correct helmet for mountain biking and that it fits properly. It should not sit on the back of your head, but firmly on top and the straps should be tight enough that it stays in place but they don’t throttle you. You can adjust the ratchet at the back to tighten the helmet around your head so that it stays snugly fitted. And please make sure you put your helmet on the right way around…

Happy riding ladies. Keep safe and have fun.

"When you buy your shorts make sure they are ladies specific, as we have wider hips than men and need a wider cushion between us and the saddle!"

Take note of the correct helmet fit, not only is getting it wrong dangerous but you’ll look silly too!

Diana Carolin has been a long time contributor to Full Sus, submitting race reports and articles on sports massage therapy, but now we’ve focused her talents on everything that is ladies speciﬁc in mountain biking. If you have any questions drop her a mail at dicarolin7@gmail.com and follow her on Twitter at @di_carolin.

Kleinhans Muesli

terwyl die res van ons in die middel van 'n suid-afrikaanse winter sukkel was Erik Kleinhans in die alpe, om sy fiets te ry en sy vriende en spanmaats te ondersteun in 'n belangrik wedren.

ir die meeste van ons se spyt, het die tyd aangebreek vir Christoph sauser se laaste wedren as 'n professionele bergfietsryer. Daar was geen kans dat ek die skouspel mis nie en om bietjie meer waarde daaraan te heg, het dit net eenvoudig na die logiese stap geklink om op die fiets te spring in bern en die 600km aan te pak tot in Wolkenstein, Val Gardena, italië vir die Marathonwêreldkampioenskappe. oor die laaste vyf jaar het hierdie viermalige wêreldkampioen vir my laat bloed sweet! Meestal in die maande wat gelei het na die Cape Epic gedurende ons daaglikse oefensessies, maar ook in switzerland in ons menigte berg-uitstappies. sy vriendskap en leiding in my fietsryloopbaan het nie 'n prys nie, iets waarvoor ek oneindig dankbaar sal wees. hy kon my nog net nie oortuig om weg te bly van daai ekstra skeppie aandete nie! Ek het my ekskursie afgeskop in die switserse hoofstad, met die susten-pas my grootste hindernis op dag een met 1500-meter se klim vir die outjie alleen. Dag twee was seker die eenvoudigste, behalwe ysige koue en sneeu op die oberalppas wat my lewe bietjie verontrief het. Die Julier-, berninaen livigno-passe het my goed besig gehou gedurende dag drie, maar die vriendelike gesigte van rECM spanmaat James reid en belgier Jens schuermans het my aan die einde van die dag verwelkom. Die lewe was veels te lekker in

"Hy kon my nog net nie oortuig om weg te bly van daai ekstra skeppie aandete nie!" 28

photos by Erik klEinhans

Oor die AlPE vir 'n legende!

James Reid mik sy wielle afdraand in die livigno-vallei.

Jens Schuermans, Erik en James bo op Passo Dello Stelvio.

SUS die Resultate Erik se Trans-Alpe Toer Bern-Wassen

5h30

130km

2 300m

Wassen-Thusis

4h40

110km

1 700m

Thusis-livigno

5h30

110km

2 800m

livigno

3h00

60km

1 200m

livigno

4h30

90km

2 500m

livigno-Naturns

5h00

120km

2 100m

Naturns-Val Gardena

4h30

100km

1500m

Team RECM se Europese Resultate XCM-wêreldkampioenskap 27 Junie 2015 - Selva Val Gardena, Italië Ariane Kleinhans – 4de UCI Mountain Bike World Cup XCO #3 5 Julie 2015 - lenzerheide, Switserland Ariane Kleinhans – 22ste James Reid – 39ste

livigno en ek het besluit om vir twee dae bietjie rond te rits op al die lekker enkelspoorpaadjies saam met twee XCo-spesialiste wat daar vertoef vir oefening. Wat 'n fees! Die tyd het wel aangebreek om aan te beweeg, maar nie sonder 'n laaste ekspedisie nie saam met James en Jens op dag ses tot bo-op die stelvio-pas om 'n droom van my te bewaarheid. Die laaste dag tot in Val Gardena was in warm somersweer aan die suidekant van die alpe met 'n lekker stywe klimmetjie in die vallei op tot reg voor die manjifieke Dolomitiese berge, net om seker te maak ek werk vir my aandete saam met susi, die bergfietslegende, en sy specialized-span. Dis nooit te lekker op die kantlyn nie, maar mens kan nie heeltyd in topvorm wees nie en hierdie wêreldkampioenskappe pas my eenvoudig nie met 4 700m se klim in 87km. Dit bied my wel die geleentheid om te skreeu vir ariane in vierde plek vir rECM, en vir susi, oppad na silwer; sy laaste geveg, sy swanesang, 'n eer om te beleef!

Scan this QR code to read the article in English on www.fullsus.co.za RECM se Erik Kleinhans is een van SuidAfrika se gewildste bergfietsjaers. Hy is nou die eienaar en kaptein van die RECM bergfiets span, en moet net so hard werk op die span admin as op sy oefening. Volg hom op Twitter by @erikkleinhans.

CoMMuting tiPs for

women

Recently Jeanne-Louise Wiese took great pleasure in reading an old thread on The Hub about commuting since she could now relate. She soon realised too that a common theme of general happiness among cycling commuters prevailed.

s discussed in my previous articles about bike commuting, cycling to work has enormous benefits to the physical and mental well-being of the commuter. I would have to say though that it might be a little bit easier for the male counterpart to pull off the daily commuting in any kind of weather over any kind of distance. But after some months of commuting myself I have a few tips for the ladies which might make it worth the effort to keep those good vibrations going throughout the winter months as well.

So here is some experienced advice: Plan your route You can use one of many online tools out there to trace, track and navigate yourself through the streets between your home and the office. However, it is important not to always select the shortest routes but to aim at using dedicated cycle routes as far as practicably possible. You can also consider a couple of different routes to keep things interesting and have a look at some networks such as Strava to see which routes other people are cycling in the area. If you are unfamiliar with an area, always consider cycling the route over a weekend with a friend, boyfriend or husband to scout some potential hazards along the way.

Join the club That is the club of commuters. It is always best to ride with other people who work in the same office park or area that you do. It makes the commute safer, ensures an extra hand when you have technical problems and makes for some good conversation along the way. Always be aware of your safety and that of the others using the cycling lane or road with you and adhere to the traffic rules at all times.

Conservation hand. I don’t always want to carry all the tools in the back pockets of my cycling shirt, so I invested in a proper saddle bag to carry some basic tools, I’d suggest you do the same. But always check that the saddle bag has no loose hanging Velcro strips which can pick at your cycling pants and rip them over time.

tool Essentials: ◆ Spare tube ◆ Mini pump or a bomb ◆ Latex gloves to protect your hands when you need to fix a puncture ◆ Tyre levers ◆ A good multi-tool

Project runway We are lucky enough to have showers at our offices with lockers where I can leave some things and lock it up. So if you have a similar setup, you can ensure to leave some shampoo, conditioner, a brush, small hair dryer, towel, baby wipes, deodorant, extra make-up essentials and some spare underwear. Always pack your bag the night before so that you can just get up and go the next morning. If you need to shower at a gym close to your offices you can invest in some travel size containers for your toiletries that you can keep in your backpack at all times.

Winter essentials Commuting in winter might not be the thing to get you out of bed on a cold morning, but believe me, once you are out the door and on your bike, breathing the crisp clean winter air, you will love it. It’s best to get into the groove of commuting in the summer months and then have your routine set out and fellow commuters set up for the more difficult dark days. For these I would suggest a good pair of winter full finger gloves, toe-warmers, arm warmers and knee warmers. They might seem like silly additional pieces of scrap material, but they do their job really well.

Don’t forget to have fun Most important thing is to make your commuting experience a fun one. By staying safe and getting to know your neighbourhood and fellow commuters, you experience another world of outdoor enthusiasts who choose to let their hair down before and after work and still put in their daily shifts to contribute to our economy and also get to contribute to a global movement to shrink our impact on the environment. Happy commuting ladies!

SUS the thanks to JL: the full sus editorial team would like to extend their thanks to Jeanne Louise for all

Daylight saving

the great conservation columns over the

As far as possible, ride during daylight hours or in a group if it’s dark. Ensure that you always have a white light in front and red light at the back of your bike and also consider taping some reflecting strips to your bike’s frame (these can be bought at any hardware store and cut into strips to fit your bike).

last two years! she’s helped us all be more

Maintenance 101 Do you have that one cycling friend who still owes you a favour from the time you set him up with a gorgeous date for a wedding? Now is the time to cash in those IOU’s and learn some basic maintenance and repair techniques, and then always ensure you have the basic bike tool kit at

environmentally conscious and you never know when all the plant names you learnt in her column will come in handy!

Jeanne-Louise Wiese is a Senior Environmental Practitioner for engineering, management and specialist technical services giant Aurecon. As an avid MTBer she has the good fortune of consulting on the Provincial Department of Transport to upgrade and maintenance programme for gravel roads, so she gets to visit secluded areas and take her bike along.

Healthful Amy

aca is a wonderful Superfood for everyone to enjoy, but because we women are so governed by our hormones, I find that it is especially beneficial for the fairer sex to incorporate a daily Maca infusion into their diets. By stimulating our hormone levels, Maca helps to keep them completely balanced and firing correctly. This will then help to combat issues such as fatigue, hot flushes and depression, thus leading to a feeling of greater energy and wellbeing. Apart from sorting our hormone functioning out, Maca is a great source of protein for athletes, increases our oxygen production and is also an immune boosting Superfood. In short Maca is an absolute wonder-food! It also happens to have a sweet, malty, caramel-like flavour, which is easy to slip into any treat I concoct. I have decided to share my favourite pancake (flapjack) recipe with you, incorporating Maca, banana and chocolate into the mix for a power-packed breakfast which will kick any gruelling training session into top gear. So get your Maca on and Enjoy!

A little bit about

MACA

Maca banana pancakes with a raw chocolate sauce

’s best f the women o e On ors for ng, d ki oing assa in bi amb mounta illiers d st. be de V nde he loves a l o Y ts wha

Oakpics is a Strand based photographic company. They shoot a vast array of events, covering everything from wild horses to weddings. But it’s in MTB that they’ve carved out a niche as one of the leaders in the field. If you spot them on the trails, usually when you’re picking yourself up after an unexpected brush with the ground, you can purchase the photos directly from their website. Or book them to shoot your event. Call them on 021 854 8723 or visit www.oakpics.com.

AMY BURTON

Maca is one of Amy Burton’s favourite Superfoods, and it’s not difficult to work out why, when you have a look at the seemingly endless list of health-boosting properties it boasts.

Maca banana pancakes with a raw chocolate sauce Pancake ingredients:

1 cup of oatmeal (Nature’s Choice is a good one to buy) OR rolled

oats ground into a flour with a food processor. ½ cup of coconut or almond flour (If you don’t have this to hand then you can omit and add another ½ cup oatmeal) 1 egg 2 bananas mashed to a froth 1 tablespoon Maca powder ½ cup coconut milk + ½ cup water mixed ½ teaspoon salt ½ teaspoon apple cider vinegar 1 heaped teaspoon baking powder 1 tablespoon chia seeds 1 cup ground almonds (or half a cup coconut flour) Coconut oil for frying

Pancake preparation method: Add the apple cider vinegar to the bananas and allow to sit for 5 minutes. Then beat the egg, bananas and milk/water together until well combined. Add the chia seeds and Maca powder and mix again. Now sift in the oatmeal, almond ﬂour, baking powder and salt. You should have a nice, creamy mixture, which is fairly thick when you pick up a spoonful. If you feel it is too thick, add a little milk or water to loosen it up a bit. Then leave the mixture to rest for 3 minutes so the chia seeds can swell. Heat some coconut oil in a nonstick pan and spoon tablespoons of the mixture into it. When the pancakes bubble and rise

a bit, ﬂip them and cook until golden brown and slightly ﬁrm to the touch. Keep them warm by covering with a clean tea towel until ready to serve. Top the pancakes with fresh bananas, raw chocolate sauce and crushed nuts and serve!

Raw chocolate sauce ingredients: 4 tablespoons coconut oil, melted 2 tablespoons raw honey/maple syrup 3 tablespoons raw cacao 1 tablespoon vanilla 1 generous pinch of salt

Chocolate sauce preparation method: Melt your coconut oil either in the microwave or carefully over the stove. Whisk in the cacao, vanilla, salt and honey/maple syrup until well combined. The sauce will set if left to cool for too long, so ideally serve it straight away. It does keep really well though, and can be reheated easily if need be.

Amy Burton is a mountain biker, trail runner, graphic designer and foodie. She has recently of opened a Rawfood and Superfood smoothie bar at Trail and Tar in Tokai so drop by for a great healthy treat. When she is not riding her bike, running or running her own business, she posts amazing recipes and photos on Instagram, so follow her at @healthful_amy.

photo of the month

Rules

Amarider

of the Trail

It’s been a while since Meurant Botha discussed the IMBA Rules of the Trail, so he thought he’d give you a brief refresher.

he IMBA (International Mountain Biking Association) developed the “Rules of the Trail” to promote responsible and courteous conduct on shared-use trails. They’re the general go-toguide for all AmaRider affiliated trail networks and serve as a good rule of thumb for any MTB ride.

1. Ride Open Trails: Respect trail and road closures — ask a land manager for clarification if you are uncertain about the status of a trail. Do not trespass on private land. Obtain permits or other authorization as required. Be aware that bicycles are not permitted in areas protected as state or federal Wilderness. In the local context if there’s a tariff payable to ride a trail network, please pay it. Honesty boxes are common still, let’s not put an end to that by disrespecting the land owners. And when it comes to riding in Nature Reserves and National Parks, check the relevant park/reserve website first, most will explicitly state whether or not mountain biking is allowed.

2. Leave No Trace: Be sensitive to the dirt beneath you. Wet and muddy trails are more vulnerable to damage than dry ones. When the trail is soft, consider other riding options. This also means staying on existing trails and not creating new ones. Don’t cut switchbacks. Be sure to pack out at least as much as you pack in.

Which means, please carry out all wrappers, even in a race, littering on the trails is disgusting!

3. Control Your Bicycle: Inattention for even a moment could put yourself and others at risk. Obey all bicycle speed regulations and recommendations, and ride within your limits. It’s essential that you know your skills, don’t put yourself or others on the trail at risk because you want to ride something (drop, technical features or gap jumps) that you just aren’t ready for. Be safe, not sorry!

4. Yield Appropriately: Do your utmost to let your fellow trail users know you’re coming — a friendly greeting or bell ring are good methods. Try to anticipate other trail users as you ride around corners. Bicyclists should yield to other nonmotorized trail users, unless the trail is clearly signed for bike-only travel. Bicyclists traveling downhill should yield to ones headed uphill, unless the trail is clearly signed for one-way or downhill-only traffic. In general, strive to make each pass a safe and courteous one. When you ride a trail network for the first time take a few minutes to familiarise yourself with the network’s

“The Neo 29er is the best thing ever. My wife and I ride together almost every day. She has even ridden down the Umkomaas and is loving it. She has never ridden this much and is getting much stronger. We have done some good 3 hour plus rides and have never flattened the battery.” Farmer Glen.

Golden Rule:

5. Never Scare Animals:

Spread the stoke!

Animals are easily startled by an unannounced approach, a sudden movement or a loud noise. Give animals enough room and time to adjust to you. When passing horses, use special care and follow directions from the horseback riders (ask if uncertain). Running cattle and disturbing wildlife are serious offenses.

Help fellow riders if they have a problem, nod or smile hello to riders you pass and try to look like you’re having as good a time as you are. We want you and everyone you encountered on the trails to go home happy after a ride.

6. Plan Ahead: Know your equipment, your ability and the area in which you are riding and prepare accordingly. Strive to be self-sufficient: keep your equipment in good repair and carry necessary supplies for changes in weather or other conditions. Always wear a helmet and appropriate safety gear.

"Help fellow riders if they have a problem, nod or smile hello to riders you pass and try to look like you're having as good a time as you are."

full sus

particular rules for yielding, some places prefer that riders going up yield, but if it’s not specifically indicated – riders going down should yield to riders going up. And again, be polite!

Meurant Botha is the founder and director of AmaRider. AmaRider is a South African non-profit company with the aim of improving MTB opportunities on the African continent. Contact them at 021 8844547 or info@amarider.co.za or visit the websie at: www.amarider.co.za.

Dual Sus Mountain Bike (350W)

EVO Jumper 29er

A BOOST INTO THE

FUTURE

Hard tail Mountain bike (350W)

NEO 29er

visit www.easymotion.co.za for more information

Stirling Revolution

In 2016 you’ll be able to get a ladies speciﬁc, 27.5+ wheel sized, trail riding hardtail. How’s that for showing how the ladies’ bike market has grown?

Women’s Month R EVOLUTION Wondering about WSD (Women Speciﬁc Design)? Stirling Senior is the somewhat unlikely guru ladies, so read to attain enlightenment.

omen’s specific MTB? The choice is yours. Let’s start off by putting the record straight: there is no such thing as a man’s mountain bike. For years men and women have been buying mountain bikes. And these bikes have served both men and women well. For quite a while now certain brands have developed WSD (women’s specific design) mountain bikes. Therefore women have a bigger choice of bikes than men! One word of caution: A pink or florally MTB does not make a women’s mountain bike!

So, why WSD bikes? The primary reason for WSD bikes and equipment (such as saddles) is anatomy. Women’s anatomical differences to men don’t only relate to comfort but also to body geometry and the impact of this on the bikes’ geometry. So what bike is ridden and what is worn by women can be designed to ﬁt women better. Also, there is the aesthetic connection to women’s taste: colours, graphics and shape. If we drill deeper there are necessary developments in women’s contact points on bikes and what they wear on their bikes: ◆ Handle bar width ◆ Crank lengths ◆ Handlebar grips ◆ Saddle shapes ◆ Shoe designs ◆ Riding shorts and bibs ◆ Cycling tops/shirts And in terms of ﬁtting to a bike the majority of women could do with a lower stand-over height, a lower stack (head tube length) height and a shorter reach (a shorter top tube and

Sus out the Rhyme, featuring a lower stand-over height and a shorter reach plus 150mm of travel!

stem). This applies to most women but not all women.

It goes even further Women are mostly lighter than men so their bikes are optimized for lighter riders especially in the area of centre gravity and weight distribution, but also in suspension set-up. Saddles, shoes and gloves are products that pretty much should be specific to all women. With saddles the difference in anatomy to men is obvious - no detailed explanation required. Shoes - women tend to have lower anklebone heights and narrower heel widths. And when it comes to gloves, women tend to have smaller hands in both size and volume.

Specialized trail shredder Hannah Barnes lays out her ladies speciﬁc must have trail kit.

There are some disadvantages to the women’s bike market: They tend to be a bit pricier due to lower production runs. The second-hand market is limited to a smaller buying pool. The range within a brand is smaller. However, given the growth in the women’s market these disadvantages will over time become less of an impediment to women buyers.

In conclusion: Some brands have taken women specific design very seriously, and some shops have also committed to women’s areas and stock in their retail floor space. Most women will benefit from the research and development of WSD

"There is no such thing as a man's mountain bike."

While for the roadies, Stéphanie Néron shows off what she can’t go without for a day on the bike.

products but there are some women that will beneﬁt from bikes in the rest of the bike shop. There are no tall or short, big or small rules – it is about what you as a woman want and what you are comfortable with and it is about getting solid advice from the bike shop. If there is any doubt at all

a good bike ﬁtter will determine what is best for you by assessing your body type and your riding style. For sure, more and more ladies are mountain biking and before you know it women riders will equal the number of male riders. Just hope the in-laws will look after the kids!

Revolution Cycles

Women's Rider Month

Cape Town ladies; Revolution Cycles is running a Women’s Rider Month Programme throughout August. If you’d like to find out more please email: info@revolutioncycles.co.za. Please note space is limited so it’s first come first served.

The Stirling Revolution column is penned by the father and son, LBS owning, pair of Stirling “Senior” and Stirling James (SJ) “Junior” 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.

The Reviews

FS Product Reviews

Santini Guard Jacket

WATER-RESISTANT

JACKETS In the June/July issue we put a series of lightweight water-resistant jackets to the test, but these two were just a bit too bulky to fit the brief but they represent two very good options for cold and wet winter rides, so check them out writes Seamus Allardice. Capestorm Argon Jacket The Argon Jacket is an update on Capestorm’s exceptionally popular Jet Stream jacket and at first glance you’d say it’s an upgrade too. As a long-time owner of a Jet Stream jacket myself I can vouch for the fact that the Argon’s predecessor offered great value for money. Like the Jet Steam the Argon isn’t a water-proof jacket, in fact Capestorm don’t even list water-resistance in the jacket’s properties. But in our side-by-side test for the previous issue, the Argon fared better than most of the light-weight jackets, which isn’t that surprising as the VO2 Max breathable fabric feels a little thicker than those made by some of the competition. That being said it offers great ventilation too, due in a large part, to the mesh vents located high up on the jacket’s back, around your shoulder blades. The vents are covered by a flap of fabric which help stop moisture seeping in the vents, which adds to the sense that the Argon is designed to provide a bit more protection from the elements. Its main function though is as a wind-proof jacket, to keep you warm when it’s a bit damp but icily windy. And the addition of a high collar helps with this too. Despite feeling a little bulkier than the light-weight jackets we tested for the last issue, the Argon weighs in at 192g and stows easily into its own back pocket. (Turn the jacket inside out and stuff it into the pocket which features a double tabbed zipper.) While the pocket isn’t as small as it could be, the Argon packs away into a package that’ll easily fit into a pocket of your jersey, but it can be squashed down more to around 70% of its uncompressed size. That makes it easy to pull an elastic band around it if you’re going out on a ride (when your pockets are filled with food too).

The Santini Guard Jacket is at the other end of the price bracket from the Capestorm Argon Jacket, but don’t let the price put you off, it’s an exceptional bit of kit! The Guard truly is form fit, or “race fit” as Santini like to call it, and for the complete lack of flapping alone it’s worth the asking price. The Guard Jacket doesn’t have a completely smooth texture like most water-resistant jackets, which is initially a little odd, but it does feature a very interesting lining which Santini call a “silver breathable hydrophilic membrane”. This works wonders when keeping you warm, as it reflects body heat back onto your skin. The only problem is that it can cause you to sweat excessively if it’s not that cold. I rode 80km in one of the biggest downpours of the winter thus far in the Guard Jacket and though it did begin to let water seep in after about an hour of riding in heavy rain I never got cold, or felt uncomfortably wet. The Guard seals exceptionally well around the neck, cuffs and waist. The cuffs feature an oversized elasticated section, which helps maintain the jacket’s tailored feel and as the arms are really slim cut the sleeves don’t flutter at all – even when riding into a head wind. On the cut of the Guard, it’s important to note that sizing is really important to get the most out of it. I am usually a medium in most brands, and the large Guard Jacket fit like a glove. It was tight but not at all constricting across my shoulders. It was designed in collaboration with the ProTour road team Orica-Greenedge, but it’s at home on the mountain as it is on the road. The slight stretch offered allows for the freedom of movement necessary on the trails, but also maintains the tight fit needed for more aero, premium, road garments. The downsides are that it’s only available in matt black, which isn’t particularly visible on the road – so remember to charge your tail light if you wear it on a road ride – and then it also doesn’t fold up particularly compactly. It’s a jacket I’d only wear if it was already raining or particularly cold and looking like it would remain that way throughout the ride.

Final Words: The Santini Guard Jacket is an exceptional addition to any winter cycling wardrobe, it’ll keep you warm and dry in all but the harshest of South African conditions, plus with its form fit construction it won’t drive you moggy by flapping in the wind on long rides. There’s a similar ladies version of the Guard Jacket called the Monella, which boasts most of the Guard’s features and a ladies specific aero cut. RRP R2 700. www.nsquared.co.za

Below: the Santini Guard Jacket features two rear pockets, one of which zips closed.

Final Words: The Capestorm Argon Jacket offers great value for money, with a good quality offering at a very competitive price. Plus you’ll be supporting a local brand. Men’s and Ladies cuts available. RRP R899. www.capestorm.co.za

Above: the race ﬁt Santini Guard Jacket. Above: The ladies Capestorm Argon Jacket.

Above & left: The men’s Capestorm Argon Jacket.

Scan this QR code to read the about more lightweight jacket options on www.fullsus.co.za

full sus GEAR

The FS

PREMIUM JERSEY

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Our cycling jersey is made from highly Premium breathable Poly Check DNS material. The jersey is designed to meet our broadest demographic but still remain suitably racy, catering to cyclists from leisure riders and charities to weekend warriors, clubs and sponsored athletes.

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The FS

BIB & SHORTS

LADIES: Panel work is kept to a minimum reducing the risk of any chafe and they’re good for hours in the saddle road or mountain. This is pure functional design at its best. The bib shorts are made from 220gsm lycra, with a breathable 4way stretch upper and 3D Italian padding. MENS: Bibshorts designed for MTB! Thicker lycra is used through the midsection for increased support while softer grade and vented mesh panels are used on sides to keep legs cool and ﬂexible. Padding utilises latest in Italian tech and 3D foam construction – ‘D’ being for density. This means three separate foams perform three individual tasks: one foam keeps things soft and comfy, another keeps things in shape and breathing down there and one “tough guy” foam under your sit bones. No trail is too long or tough for these bad boys!

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The FS LADIES Bib & shorts

SIZE

Approx Height

Cost

SIZE

Approx Height

Leg Inner

Leg Band

Cost

±156 - 162cm

R575

±156 - 162cm

14cm

41cm

R830

SML

±163 - 168cm

R575

SML

±163 - 168cm

16cm

43cm

R830

MED

±168 - 175cm

R575

MED

±168 - 175cm

18cm

45cm

R830

LRG

±175 - 180cm

R575

LRG

±175 - 180cm

20cm

46cm

R830

±180 - 183cm

R575

±180 - 183cm

22cm

47cm

R830

2XL

±183 - 185cm

R575

2XL

±183 - 185cm

23cm

48cm

R830

3XL

±185cm

R575

3XL

±185cm

24cm

49cm

R830

GILET GILET: Made from a splash proof micro active front combined with a porous micro pore back for improved ventilation.

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LADIES PREMIUM Jersey

front UNISEX Gilet

UNISEX Cap

SIZE

Approx Height

Cost

SIZE

Approx Height

Leg Inner

Leg Band

Cost

SIZE

Cost

SIZE

Cost

2XS

±160 - 165cm

R575

2XS

±160 - 165cm

19cm

45cm

R925

SML

R575

SML

R120

±163 - 168cm

R575

±163 - 168cm

20cm

46cm

R925

MED

R575

MED

R120

SML

±169 - 173cm

R575

SML

±169 - 173cm

21cm

47cm

R925

LRG

R575

LRG

R120

MED

±173 - 185cm

R575

MED

±173 - 185cm

22cm

48cm

R925

R575

R120

LRG

±178 - 185cm

R575

LRG

±178 - 185cm

23cm

49cm

R925

2XL

R575

2XL

R120

±184 - 190cm

R575

±184 - 190cm

24cm

50cm

R925

2XL

±188 - 195cm

R575

2XL

±188 - 195cm

25cm

51cm

R925

3XL

±193 - 200cm

R575

3XL

±193 - 200cm

26cm

52cm

R925

MENS PREMIUM Jersey

MENS Bib & shorts

All items include postage/delivery to one address in RSA.

The FS

front

CAP

peak up

Email your order to ❯❯❯ gear@fullsus.co.za

Assos T.Lady_s5

Gear

GEAR Ladies Bib shorts

Ladies if you’re going to be spending more time in the saddle you are going to need a good pair of bib shorts. We got Debbie Stopforth, Ann Harrison and Caren Mills to put five pairs to the test for you. Craft Glow Bib Shorts

Tester: Debbie Stopforth Well it was wonderful to put a new pair of cycle shorts on and immediately feel comfortable. The pad fitted really well and offered brilliant support for my sit bones. The Craft pads have come under scrutiny before but I enjoyed this pad very much. The padding around the sit bones is 14 mm thick and this really worked for me. I had no chafing and the pad has an efficient moisture transportation system. It is also seamless and I never felt like I was rubbing anywhere, ever! The straps were comfortable and light, made of a breathable mesh with straps running straight over each shoulder ending in an adjustable clip which attaches to the shorts at the back. There is a thin strap to help you to find the end of the straps should you find the need to have a pit stop on the way. This thought often puts women off wearing bibs as they tend to have to undress when the need arises. This mechanism, although not ideal, does allow one the chance of clipping without undressing. Don’t cycle alone though, as you need your partner to help you to clip up again from behind. The leg grippers are extremely effective and comfortable. Not too tight and wide enough with sufficient grip to stop the shorts creeping up the leg. All in all a great comfortable ladies bib. RRP R 1699.00 www.royaltysports.co.za

Pearl Izumi Women’s Elite Drop Tail Cycling Bib

Tester: Caren Mills These shorts are very flattering from the side and rear and not too much of a “front bulge”, definitely could hang around in them and not feel self-conscious. With the silicone in the hem of the shorts they don’t ride up. When you put these shorts on they are incredibly comfortable. I wore them for an 80km mountain bike race for the first time and was left with no chafe. But on testing them out on the road bike I was not as comfortable, and on closer inspection the chamois’ stitching is just off the edge, which caused a bit of chafe. These shorts get 10/10 from me for EASY access! There is nothing worse than not being able to get out of your bib shorts to answer the call of nature just before a race or during a long race. Pearl Izumi have designed a “Drop Tail” which enables you to simply pull the shorts down enough to do your business. These top quality bibs also feature optimal cooling features and UPF 50+ sun protection. RRP R 1 600 www.coolheat.co.za

Tester: Ann Harrison The Assos T.Lady_s5 bib shorts fit wonderfully. They are perfectly comfortable – from the cut, to the elasticated hems, to the chamois - it’s a beautifully crafted piece of kit. On the road or trail they’re as good as you’d expect from Assos, proving comfortable for hour after hour in the saddle. They feature Assos’s patented ABC Closure System, which makes use of a Y-shaped layout for the front strap. The straps cross your shoulders and then join in the middle of your chest, with one strap running between your breasts and linking to the top of the shorts section with a clip. This clip allows you to adjust the shoulder strap length, for the perfect fit, and unclip for making getting dressed and undressed easier. Unfortunately stopping for a loo break midride isn’t quite as easy as it is getting in and out of them at home. It takes yoga-like dexterity to pass the straps successfully back over your shoulders when getting back into the bibs, which isn’t a problem if time isn’t an issue, but if you’re racing and every second counts, the system is just too tricky to master at speed. For training and social rides though it’s the perfect bib! RRP R 3 318 www.jjcycling.co.za

Giordana Women’s FR-C Bib Shorts

Tester: Caren Mills These shorts are also very flattering and figure hugging. These are definitely a pair of shorts that you want to own. There is a wider band at the bottom of the leg, which has a silicone grip. They are not tight, but they do make one’s midriff bulge ever so slightly. When you slip these on they just seem to fit so perfectly. When testing them on the road or mountain bike they were incredible comfortable to wear. The chamois is definitely one of the best I have ever ridden in. Like most other bib shorts, access in the case of a nature break is not easy. If you are not that fussed about loo access then these bib shorts are a winner. For me access is important and it’s for that reason I don’t normally choose bib shorts. In conclusion they’re good looking and super comfortable, but they could do with a mechanism that facilitates ease of access for loo breaks. RRP R 2 495 www.nationalcycles.co.za

Crank-it Elite Woman Bib Shorts

Tester: Debbie Stopforth These really look amazing! They’re slimming and sleek. The “porno” style front strap design is initially confusing to put on, but once it’s on the bibs fit extremely comfortably and are very flattering. The bib/ strap section of the Crank-it bibs are made of a light, breathable mesh, they are very comfortable and feel extremely supportive holding the bib nicely in place. They’re not so easy to take off when the need arises though. I had to take most of my top garments off and this proved to be a tad chilly on Table Mountain. I found the chamois pad uncomfortable sadly, as it immediately felt too far forward for my riding position. This might not be a problem for ladies who make use of a more upright riding position. The leg grippers are elastic and rubberized, but a touch too thin. I felt they began to creep up after time, especially when working hard and getting in and out of the saddle. So in conclusion the Crank-it Women’s Bibs are best for shorter less intense rides. RRP R 975 www.jjcycling.co.za

n Win A i w

K.U.D.U.

Competition

Win the ultimate Enduro hydration pack, Camelbak’s KUDU 18, by simply telling us the name of your favourite trail or trail system. ThE PrizE:

Win a Camelbak K.U.D.U.TM 18 hydration pack featuring a streamlined design, specifically for Enduro and All-Mountain riding, with integrated back protection. The K.U.D.U.TM 18 offers 15 litres of cargo space, a 3 litre hydration reservoir and a built-in Impact Protector™. When you’re pushing your limits on technical trails crashes are inevitable, but Camelbak’s Impact Protector™ has your back absorbing over 94% of the impact in a crash. Plus the K.U.D.U.TM is designed to withstand multiple impacts! The pack is secured in place by a load-bearing waist belt with cargo pockets, two sternum straps, and a yoked harness, plus all the straps are cinched down by compression straps to ensure you don’t snag a passing branch. The pack also includes a bike tool organizer roll that fits into its own cargo space. All-in-all the K.U.D.U.TM 18 measures in at 48cm long and weighs in at 1.27kg. Find out more at www.camelbak.com.

hoW To Win: Tell us the name of your favourite trail system or trail park and stand a chance to win a Camelbak K.U.D.U.TM 18 hydration pack, valued at r3 500. All you have to do is email us your answer to comp@fullsus.co.za, by 23 August 2015. Please remember to include your iD number, Contact number and Day Time Delivery Address.

CALENDAR September GAUTENG 02 05 05 05 05 06 06 19 19 19 19 19 20 20 24 24 26 26 27

Navworld/Turke MTB Race Roodeplaat MTB XCOSA.co.za Race 1 Pennypinchers Silver Star MTB Sasol Brodies MTB Fun Ride Transvaal Galvanisers MTB The JUMA Urban MTB Adventure Bainbridge Believe MTB Military Missile #2 Believe Choc Cow MTB Spur High Schools League Gauteng #4 Kids Like2Bike Skills Clinic Eqstra Spring Classic Me-Nuts Kids Like2Bike #5 Springbok Plant Hire Heritage day 2015 Cycle Challenge Afriman Duathlon Dome to Dome MTB XCOSA.co.za #2 Babba’s Lodge MTB Super Series #9

NORTH WEST PROVINCE 05 Spur High Schools League North West # 3 26 Marico Bosveld Myl 26 Spur High Schools League North West #4

04 05 05 05 05 05 06 06 11 12 12 12 12 12 13 17 19 20 26 27

WESTERN CAPE Tour of Homewood Tip Trans Cederberg Xperience Riebeek Valley MTB Battle of the Bikes Isuzu MTB Festival Al-2-Hez Staalwater MTB Challenge Fedhealth MTB Challenge Ride2Nowhere Piket-Bo-Berg Cycle Challenge Spur High Schools League Western Cape #4 Trek Tower Challenge Cederberg 100 Miler Monthly Funky Monkey MTB Race PPA Elgin Valley MTB Pennypinchers Dr Evil Classic Rockets Funky Fynbos Pennypinchers Karoo2Coast iKhwa2Darling Spur MTB Classic

EASTERN CAPE 03 Isuzu Trucks PE>>Plett 04 Lilyfontein Adventure Race

03 UCI Junior XCO World Championships (Andorra) 04 UCI U23 XCO World Championships (Andorra) 05 UCI XCO World Championships (Andorra) 06 UCI DHI World Championships (Andorra)

05 Angora MTB Classic 05 Spur High Schools League Eastern Cape Final 07 The X – An Eastern Cape Odyssey 24 Langkloof MTB Challenge 27 The Fat Beach Ride

NORTHERN CAPE 03 Namaqua Quest 3 Day MTB Stage Race 05 Tour de Ghapp 05 06 06 06 06 12 12 13 18 20 25

October RACE CALENDAR GAUTENG 03 Nissan TrailSeeker Gauteng #4 Hakahana 03 Spur High Schools League National Final 09 Route 99 MTB Experience 10 Move for Mental Health 10 XDirt Ugly Six MTB Events 17 XCOSA.co.za #3 18 Babba’s Lodge MTB Super Series #10 24 City of Tshwane Classic MTB XCO 24 USN MTB Cup Race #6 31 City of Tshwane Classic MTB Marathon 31 City of Tshwane Classic MTB Marathon 31 Nissan TrailSeeker Gauteng #5 Diamond Rush

KZN Spur High Schools League KZN #8 Lynford Clover Classic Sunday Tribune Jeep Hill2Hill Pre-Ride #3 Kamberg Classic Bell Big 5 Series #4 Monzi Hippo Challenge Sunday Tribune Jeep Hill2Hill 45km Detour Trails Trail Riding Beginner & Intermediate Skills Course Sunday Tribune Jeep Hill2Hill 100km Mountain Splendour Mania Bell Big 5 Series #5 Rhino Charge Mitsubishi Sani Dragon

FREE STATE 12 Anatomic Crater Cruise Parys 19 Six Star Wilgerivier MTB Challenge

NORTH WEST PROVINCE 17 Momentum Health OatWell DualX #3 03 03

MPUMALANGA 05 Spar Das Auto MTB Series #5 12 Ashburton Investments National MTB Series #7 Dullstroom 19 Shislweni Mkhondo MTB Classic 24 York Enduro MTB Rally LIMPOPO 05 Limpopo Debtsafe Schools MTB Tour de Pot 05 Spur High Schools League Limpopo #3 19 Limpopo Debtsafe Schools MTB Tour de Lip 19 XDirt Ugly Six MTB 19 Spur High Schools League Limpopo #4 24 Rotary Heritage MTB 24 Voetspoorfees MTB 26 Rooibokkop MTB OUT IN AFRICA 20 Lesotho Sky (Lesotho) 26 Swazi 3 Reserves MTB (Swaziland) OUT OF AFRICA 01 UCI XCE World Championships (Andorra) 02 UCI XCR World Championships (Andorra)

03 04 10 10

WESTERN CAPE Eight Bells MTB Ladismith Cheese 7 Weekspoort MTB Challenge Van Loveren’s Java MTB Challenge Fruitways / aQuelle Apple Blossom MTB Classic Tour de Plett Nissan TrailSeeker Western Cape #3 Hemel & Aarde

Calling all event organisers Get your event listed here for free! Email all your 2015 event dates and details to sussed@fullsus.co.za to make sure you don’t miss out on the coverage. 10 18 25 25 30 31 31

STBB 2keep-a-breast MTB Challenge Cape Pioneer Trek Buffet Olives MTB Classic Spur Adventure Sprint & Duo FNB Wines2Whales Adventure Jakkalsvlei MTB Kaleo MTB Klassik

EASTERN CAPE 02 Lormar Endurance MTB Tour 23 Trans Elands 2 Day MTB

03 04 09 10 13 17 17 17 25 31 31

KZN Gooderson Natal Spar Resort MTB Lake Eland Quattro Classic Berg & Bush Descent Pecanwood Oktoberfest Sport & Lifestyle Berg & Bush Great Trek Berg & Bush 2 Day St Dominic’s Academy Newcastle Bundu Bash Seabreeze Bitter-Sweet MTB Challenge Stage Race Gears for Ears Over the Edge and Back Homeward Bound Challenge

MPUMALANGA 02 Isuzu 3 Towers Stage Race 10 TrailBlazer Series

03 10 10 10 17 31

LIMPOPO ATKV-Eiland Spa Bergﬁets Wedren Debtsafe MTB Challenge Monster Man Off Road Triathlon DebtSafe CANSA MTB Challenge Simpson Motors XCO Mooketsi MTB

This month’s cover lady, Jennie Stenerhag, leading the charge for women’s MTB in the leader’s jersey at the 2015 ABSA Cape Epic. EWALD SADIE | CAPE EPIC | SPORTZPICS

SUS THE BEST OF

Advertise your event in Full Sus and we will send you copies of the paper for your goodie bags or registration table. Call Jess on 021 685 0285/6

AUGUST Must do events ■ 15 August: Krokodilpoort MTB The Paradors Game Lodge is situated in Mpumalanga’s idyllic Mara Valley and on the 15th of August it will be hosting its annual Krokodilpoort MTB, with the aim of raising funds for local charities. Paradors promises a carnival atmosphere for the race start and ﬁnish, and you’ll have the option of 50km (R180), 35km (R145) and 12km (R60) distances to choose from. Late entries will be accepted on the day or on Friday the 14th at the

CALENDAR KEY Mpumalanga

Free State

Limpopo

Western Cape

Northern Cape

KZN

Gauteng

North West

Eastern Cape

Out in Africa

ﬁrst event registration opportunity in the Valencia bike shop in Nelspruit. Remember it’s a CSA event so you’ll need to provide your CSA membership number or pay R35 for a day licence. Find out more at www.paradors.co.za or enter online at www.entrytime.co.za.

■ 15 & 16 August: Meatmasters Mountain Challenge The annual Vryheid Meatmasters Mountain Challenge has gone XL in 2015 with the addition of a stage race to the one day events. The stage race features a 90km ﬁrst stage and a 70km second stage across a mix of virgin trails and exciting routes through the heart of northern KZN. The single day events offer the less ﬁt rides a couple of options in the form of a 21km or 10km ride on the 15th of August, while for the trail runners there is a 5km, 10km or a longer 21km trail run on

offer. All the events take place from the Bloemveld Dam outside Vryheid and you can ﬁnd out more and enter at www.bambathaevents.co.za.

■ 16 August: Dargle Trail Festival If you’re looking for an event with something for everyone, then the Marriott Dargle Trails Festival in the KZN Midlands has got to be high on your list in August. The 2015 Dargle Trail Festival includes three trail runs (6km, 12km and 21kms), three MTB events (6km, 21 and 45kms), a 21km horseback outride, a social 3km cycle and a dog walk for the whole family (with the proceeds going to the SPCA). All-in-all then you’ll have to agree there’s something for everyone! Entries for the MTB events are available on the ROAG. co.za website. Entries are R160 for the 45km, R120 for the 21km and R30 for the 6km if you pre-enter, while entries on the

day are available with a R20 sur-charge. All the details, including route maps, are up on www.dargletrailsfestival.co.za.

■ 29 August: Thys Du Toit Memorial MTB Challenge Scheduled for the weekend of the Hopefield Fynbos Show the Thys Du Toit Memorial MTB Challenge takes place on roads among the Swartland wheat fields and along singletracks in the West Coast Fynbos. Hopefield is 120km from Cape Town and 40km from Langebaan, so it’s a comfortable drive for a day’s riding. The Thys Du Toit MTB offers 80km (R160), 52km (R160), 26km (R130) and 13km (R100) MTB race distances, while for trail runners there is a 26km (R100) race on offer on the 30th of August. Entries are available on the day too, at R20 extra, or you can enter online at www.entrytickets.co.za.