Full Sus Aug/Sept 2019 by Full Sus #MTB

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#MTB AU G U ST/ S E PT E M B E R 2019 VO L 60

F U L L S U S S A

@ F U L L S U S S A

F U L L S U S S A

MOVE OVER BOYS

GIRLS JUST

WANNA HAVE FUN

With apologies to Madonna (who does actually ride a bike), two-time Olympian ERICA GREEN wants to see more girls on the trails, enjoying the same safe and satisfying stoke the okes do. Read further as she destroys every excuse not to join the knobbly revolution.

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TESTED: MAGICAL MICHELINS

GARDEN ROUTE TRAIL PARK REOPENS!

one are the days that mountain biking (OK, we’re speaking a little more about mtb, than road cycling here, if we may), was just for guys. It’s dusty, muddy, sweaty, gritty, gutsy, challenging, scary, tiring (oh, so wonderfully tiring), hip ... and more welcoming than ever. It doesn’t matter what makes you walk into your local bike shop and buy the ride of your dreams – a magazine story, a poster, watching someone else finish a gruelling bike

p16 TREK’S ALL-NEW TOP FUEL, RIDDEN AND REVIEWED

race, and thinking to yourself, “I wanna do that too!”, there is no better time than now to get out there. When I ride my mountain bike, I feel alive. Still, 30 years later. There are moments in every ride that keep me coming back for more and the challenges of the split-second decisions I have to make – speed, body position, braking, how hard to corner, line choice, avoiding hazards – keep it thrilling and fun, over and above just being outdoors and living life.

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NEED A WEE? THESE BIBSHORTS CAN HELP!

COVER STORY

Now, which woman in her right mind is going to subscribe to all of this? Every single one of us. If you do it right, I am willing to bet you will be hooked for life; be bold and get right in there! Before you really do something “totally crazy”, here are a couple of tips that will help point you in the right direction, before you waste any time or money. Starting off wrong will make your first experiences miserable, and you won’t come back. We want you to come back. Get the right bike for you. Ask around for advice on a local a bike shop that really cares. You could probably buy a bike cheaper online, but what’s going to happen when you need to have your bike serviced, or pop in for advice on which saddle to use? Because the one you’re currently riding on, is causing problems in other fun arenas (and yes, men struggle with this too), we were not anatomically designed to sit on a shoe box. There are still some bike shops that care about and value their customers – the trick is to find the one for you; ask other women who cycle, and you will narrow it down. Avoid shops that try and sell you whatever needs to be cleared off their floor – there are some bike brands that make women-specific bikes, but really, as long as the bike set-up is good for you, any bike brand is okay – if you fancy a specific brand, model or colour, then get that one. Provided the frame size is good, you can always make a bike fit you – whichever bike makes you feel like a queen, that’s the bike for you. A good bike set-up is critical. Formulae, laser beams and all that jazz aren’t the only way to achieve optimum bike set-up – find an experienced bike fitter, who really understands cycling, anatomical pros and cons, respects your type of riding, keeps it simple and who is willing to go for a ride with you to ensure the bike fit is 110% and that it is comfortable out on the trail. Find a saddle that fits you – and no, measuring the width of your sit bones is not the complete answer – it’s which saddle is most comfortable – always trust your own (gut/ bum) feeling.

“THE BIGGEST TURN - OFF FOR MOST WOMEN BEGINNERS ( WHO ALMOST NEVER TRY AGAIN ) IS BEING SHOVED ONTO THEIR BEAU’S SPARE BIKE.”

Skills first – practice some patience and learn the basics first. Invest in at least four to six skill sessions with a qualified and reputable cycling coach who ensures that you get off to a solid start to your off-road cycling. There are five skills that you can practice with ease, on a grassy field, that will ensure that all necessary ability is conquered out on the trail, with just some basic confidence. Be kind to yourself. Take it a step at a time. Hook up with other like-minded women and ensure that the social element of mountain biking is fulfilled with social group rides. One of the biggest off-putting elements of women riding MTB is that their boyfriend, friend or husband pulls them along at a pace faster than they can cope with, before fatigue sets in, and it is just not a nice experience, or, the route is far more technical that what is truly possible – rides like these turn out to be a scary, once-off experience. Don’t borrow his bike. The biggest turn-off for most women beginners (who almost never try again) is being shoved onto their beau’s spare bike, even though he is six foot and they aren’t. This will be horrible – both on the bike (physically, the ruin can be unprintable, and the lack of control trying to wrangle a farm gate makes the whole thing seem impossible), and off it when you get back to the car... Rather spend a bit of cash renting a bike the right size for a weekend – many bike shops have this as an option. Be self-sufficient. Make an effort to learn how to put a chain back on if it falls off the chain rings (both back and front), fix a chain with a magic link, repair a flat tyre. If you can become familiar with just these three skills, you will almost always make it back to your car.

Girls can shred, too! Jo Dobinson at speed.

COVER STORY

AUG/SEP 2019 VOL 60

Test yourself. The next step to progress from learning to ride is to enter some of the shorter races – ask around regarding type of terrain. You want to be tackling some very basic types of routes, that are mainly jeep track, and not longer than 20-30km. It is good to feel a little tired after your first couple of races – this is a sure way to know that you are progressing in your fitness and conditioning. Get a small group of friends together to enter with you, so that you can all be on this amazing journey all together. Progress. You will know when to progress to longer distances, when you can finish your race distance feeling strong and confident. Don’t be afraid to take that next step when you feel you’re ready – just TRY. Consistency in your training will pay off – don’t feel the need to ride every single day, for hours at a time – if you can achieve just three or four rides a week, consistently, as opposed to one huge ride a week, you will achieve far greater success in the enjoyment of the sport. Enjoy. All the above is great, but never lose the ability to just enjoy – ride slow, stop and smell the flowers, linger a little longer at the coffee stop, ride with a group that is slower than your norm, and feed of their enjoyment. Outdoors, on two wheels, is great no matter what shape it takes. There is just something about being out on the trails on a mountain bike: fresh air, exercise, a challenge, facing fears, laughing, feeling a sense of achievement, and there is no reason you can’t get a piece of the action.

JUST HAVE FUN! MIKAELA NIELSEN (16) I am a Grade 10 learner at Rhenish Girls High School. I take part in the Spur MTB school league and the occasional MTB marathon race. I am also part of the Rhenish girls cycling team. My whole family cycle and I also had an opportunity to be part of a small skills team coached by Darryn Stow for a while. It was more difficult as a girl, because the sport is very male orientated so training in a team with mainly boys was sometimes difficult to compete with. It is not that easy to find training partners at your level. I set small achievable goals to help improve my riding, while not breaking me down mentally. Find a group of like-minded people who are at a similar fitness/skills level who you can ride with because riding with a friend is always more fun than riding on your own. Always remember to have fun when you ride/train and the fitness will follow.

BUT, SHOULD I RACE?

Absolutely. Testing yourself against yourself, and others, is so rewarding. We have so many great events in this country, most of which cater for all levels of racing. You don’t need to be aiming for the podium to race, just do it for yourself. In terms of progressing to more serious racing, here is how I would get started, if I had to do it over: + First, enter the short or middle distance local racing series (e.g. Nissan Trailseekers) or one day classics. + Gradually build up, physically and mentally, to the long routes – I can’t tell you when it is right to move up to them, but you will just know. + Multi-day stage races – first enter for fun to get a feel for what these events are all about – after that you can go back to the training plan and be more specific about your preparation. + If you want to race “seriously”, dipping a toe into provincial and national racing, there are fewer events, but they are a lot more intense and rewarding, in their own way: there are both provincial and national series, in both marathon (on big loop) as well as cross country (lap racing, maybe only six or seven kilometres, on more technical terrain). This is National Federation territory, and comes with rules and restrictions aplenty, but is the path to take if you want to get to the top of the sport; go and watch some of the events to get a feel for who rides, race times, types of terrain and skills you might need to develop. I am biased, with my history, but this is where I would love all of us to end up racing; it is the purest discipline, and teaches you so much for every other area of mountain biking. The more experienced you become there will be a natural progression, in your results. Experience is really the only way to progress: be it in fitness and experience, but also learning the ropes of actual racing and it’s tactics. There are so many other aspects of training and racing – just one thing; please never lose the love of riding your bike!

ERICA GREEN is a former road and MTB pro cyclist, who represented South Africa at two Olympic Games, seven World Championships, and held the African pursuit record on the track. In spite of all that over-achieving, she still just loves riding bikes, often with her family, while immersing the rest of her time in MTB event logistics around the world and a successful coaching outfit – www.daisyway.co.za.

MICHAELA BEATON (17) I have Western Cape colours in both cross country and marathons (2014-2018 for the marathons and 2015 and 2016 for XCO). I started mountain biking because my dad cycled and so did some of my friends. My dad encouraged me to do my first “race”. I really enjoyed it and fell in love with being outdoors and exploring on my bike. The only part of mountain biking that is harder being a girl is probably safety. It can be unsafe for everyone, but sometimes as a girl you do feel vulnerable. When I was younger I used to ride with my dad, but now I just stick to trails that I know are safe and do not ride too far away or on the road bike on my own. Go out and just enjoy it! Start mountain biking for the enjoyment of it; learn skills and get your confidence riding before training to race. It is so much easier to train to be fast, after first learning the correct bike handling skills. It will not only keep you safer on the bike, but also make your rides more enjoyable.

ANDREA SCHÖFMANN (16) I started racing two years ago when I did my first Spur race. I really enjoyed it so I started taking it more seriously and racing more often. Last year I was saying to myself, “I’ll never be as good as these girls.” This year I became WC XCO Champ with the fastest lap out of all the woman and I also had the most points in the SA XCO Series in the Youth Girls’ division. I couldn’t be happier with my progress, which should improve even more with the help of Erica Groenewald. My dad has always been a keen cyclist and we have always cycled as a family but that was mainly because of the milkshake we were promised at the end of the ride. My dad kept on saying that he saw potential in me so I tried racing and I loved it! Being a girl and starting MTB is very hard because not many girls do it. The school I am at didn’t offer mountain biking as a sport so I didn’t have other girls to ride with and develop my skills. Mountain biking was seen as a men’s sport but slowly but surely more woman are starting. It is also definitely not for the faint hearted. I ride with boys a lot and that has really helped my skills and development as a rider. A few girls and I have started a mountain biking club at school to try and get more girls on bikes. We are trying to promote mountain biking as a sport as much as possible and we are teaching girls how to ride bikes, doing skills on the field and going on small trail rides. Skills! Skills! Skills! Before you do anything, focus on the skills side of mountain biking. It really builds confidence. Ride with people who are better than you, it will only make you stronger. And lastly, always have fun on your bike!

JULIA MARX (17) I got my Western Cape XCO and XCM colours, and in 2019 I was chosen to represent South Africa at African Continental XCO champs in Namibia. I started by riding with my dad and sister, through puddles, in the Constantia Greenbelts. It wasn’t really more difficult as a girl, but I didn’t have any of my friends who were mountain bikers. I love challenging myself, so started doing races, made new friends, and found that I really enjoy riding. Start by riding easier trails/greenbelts and build your skills before progressing to races. Find a friend/group to ride with and keep having fun!

EDITOR’S LETTER

PHOTO: OAKPICS

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THE TEAM PUBLISHING EDITOR Shayne Dowling shayne@integratedmedia.co.za EDITOR Tim Brink tim@integratedmedia.co.za ART DIRECTOR Claire Horner and Candice Acheson studio@integratedmedia.co.za SALES Robin Moore robin@integratedmedia.co.za PR & ADMIN Dee Griffin dee@integratedmedia.co.za REGULARS Jacques Marais, Dr Mike Posthumus & Ben Capostagno, Stefan Garlicki, Adrian Penzhorn and SJ Kotze CONTRIBUTORS Chris Knight, Erica Green, Jo Dobinson, Rupert von Tutsheck, Craig Koleskey ROGUE CONTRIBUTOR David Bristow PHOTOGRAPHY Craig Kolesky, Oakpics.com, Marike Cronje, Ewald Sadie, Mudi Kilwana, Duran van Zyl and iStock PRINTING Paarl Coldset (Pty) Ltd P U B L I S H E D BY Head Office | Cape Town Tel: 021 685 0285 Address: Suite WB03, Tannery Park, 23 Belmont Road, Rondebosch, 7700 Postal Address: PO Box 259, Rondebosch 7701 DISCLAIMER The views expressed by the contributors and columnists do not necessarily represent the views of Full Sus or Integrated Media. Audit Bureau of Circulations of South Africa NPC

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Skills practice up Ouberg Pass

MTB NEWS

SKILLS FOR THRILLS ne of the joys of sharing our wonderful sport is watching new riders acquire the skills many of us have long since taken for granted. And, often forgotten. Jo Dobinson’s piece on page 10 of this issue is one such example, where the simplest of drills can change your confidence on the bike immeasurably. Boobs to bars doesn’t apply to me, physiologically, but when I went for a quick deadline recovery roll after editing her piece, and consciously applied her advice (which is part of what we constantly tell riders – new and old – to do), the improvement in fluidity and control was marked. Back in the day, when we first started the off-road malarkey, we would spend hours honing our skills, although it was disguised as fun. The greenbelts were open to the very few mountain bikers who wanted to ride them – in those days, we could tell who had been on the trails before us by the tyre tracks, almost unerringly – and we would often spend a Saturday afternoon, after shutting the doors at good old Pickering Cycles, trying to master the rooty, rocky bits that had thwarted us the weeks prior. Sometimes, this meant a four hour ‘ride’ covered just a few kilometres. So, here is my little promise to myself, in the long list of small goals: Tech Tuesday must be resurrected. A day where the ride is dedicated not to Strava segments, max heart rates and returning breakfasts. Instead, join me dedicating an hour or so to bouncing and hopping, and riding over things. Under things. Around things. Ride the length of a plank. See how long you can track stand. Learn to wheelie, or learn to wheelie better. Have a slow race with your mates – last one to a certain point is the winner, a foot-dab is a DQ. All the small, seemingly silly (because they are fun, and because they don’t build your weekly mileage) things that will make your future riding safer and more fun. We really don’t do this stuff anymore, caught up as we are in busy lives and trying to get the most out of the little time we do have on the bike. We really must.

Ti m

@FULLSUSSA

FULLSUSSA

GARDEN ROUTE TRAIL PARK

The fabled trails of the Garden Route Trail Park, just outside Knysna, look set to be reopened after over 18 months dormancy. The park was burned badly during the terrible fires that wreaked havoc in the area, as owner Rob Dormehl explains: “The heat from the fire was so intense it damaged the soil structure, so lots of our trails crumbled. Especially the ones with lots of root systems below the surface – those burnt, and meant that trails cut into the side of the mountain got really narrow. Skilled riders would have been ok, for a while, but it wasn’t fun.” The initial decision was to close forever and concentrate on the farming day-job. But in stepped Knysna Rotary with financial input from its Fire Fund. “We are doing a full rebuild, so it will be all the old trails, just better, and some new ones.” We can’t wait to try them in the Chrissy hols – the official re-opening is 1 December. www.gardenroutetrailpark.com

OLD GPS, NEW TRICKS

Your faithful GPS unit is only as reliable as the flimsy tabs that affix it to your bike ... when they finally break, and you can no longer twist the device onto the bike mount, it is rendered useless. The tabs are not replaceable, and you have to trade in the damaged unit for a new one, paying in a couple of thousand bucks. Enter Dog Ears: an American product made of machined aluminium, replaces the broken, plastic tabs of your Garmin Edge device and costs R400 (excluding shipping) and is easy to attach. Remove any bits of the tabs that obstruct placement of the Dog Ears, apply a couple of drops of superglue to the Dog Ears plate and push it over the circular area where the plastic tabs were. Apply pressure for 30 seconds. The two supplied screws can also be turned into the Garmin housing, but won’t hold the plate on their own. They don’t penetrate the casing deep enough for that (you don’t want them damaging the internals of the Edge device). For videos on how to do all of this, go to https://www.dogearsgps.com, or http://www.tablemountainbikers.co.za/shop/ to buy your own.

INTRODUCing the ALL-NEW STANCE 29.

The ALL-NEW STANCE 29 TRAIL BIKE , With FlexPoint suspension and a new aluminum frame thatâ&#x20AC;&#x2122;s specifically designed for 29er wheels, the Stance 29 is a smart choice for aspiring trail riders. available in Black only .

MTB NEWS

TREK OPENS CONCEPT STORE

Trek Bicycle opened its first concept store in Africa, Arch Cycles, on 1 August. The family-friendly store is located in Melrose Arch Johannesburg, one of South Africa’s premier shopping precincts, and offers a full-service bike shop (not just for Trek products) and access to a full line of leading bikes and cycling gear for men, women, and kids. Arch Cycles also features a bike fit studio where riders can get properly set up on their new bikes. There is a fully trained staff complement, excited to share their product knowledge and beautiful space. The store showcases two of the most sought-after bicycle brands in the world, Trek and Bontrager. The US-based bicycle company was founded in 1976 (in part by a South African, for the trivia geeks) with a vision of bringing the joy and adventure of cycling to a broader audience. Pop in and see some of the opening sales and events, visit or contact the store directly on 086 179 6757.

ORIGIN OF TRAILS

Entries are open for SA’s MTB party of the year, the 7th annual Origin Of Trails MTB. “An individual two-day MTB experience, the Origin Of Trails reminds mountain bikers why they ride,” says Michael Meyer, from the event’s organiser, Stillwater Sports. “Instead of racing, entrants are encouraged to savour the moment, take in the spectacular Stellenbosch views and enjoy the trails. There are enough mountain bike races in the Western Cape. The Origin Of Trails is an experience. The routes highlight the beauty and splendour of the City Of Oaks. Mountain bikers can look forward to the once-a-year opportunity to experience a vast network of world class trails. In 2018 we opened the experience to trail runners with the introduction of the Origin Of Trails Trail Run (+-15km and +-5km) making Saturday 30 November and Sunday 01 December the perfect weekend in Stellenbosch for off-road adventurers.” Origins is famed, too, for looking after its riders: expect an exclusive event rider jersey (only to riders who enter and pay by 30 September 2019), an exclusive T-shirt, a scrumptious lunch offering on both days, a light breakfast with coffee on both days and a cracking finisher medal. www.stillwatersports.com

KISS

Sometimes, simplicity offers greater benefits than the latest and greatest technological advancements. Hardtail mountain bikes are seen as the poor cousins of the must-have fullsusser, but they can be an awful lot of fun, terribly fast and give great bang-for-buck. Specialized’s new Epic HT nails the first two, but are class-leading products so don’t expect entry-level pricing. What do you get for a big-dollar hardtail? How about a 790g frame ... yup, you double its weight carrying a bottle of water. A slack head angle (68.5 degrees is trail-bike territory) and reduced fork offset promise fun handling in the gnarly stuff, and the Epic HT will run tyres up to 2.4”, so you can mitigate the lack of suspension a little with bigger volumes and lower pressures (and a whole lot more grip), but most won’t find that necessary, the carbon layup is optimised (don’t we all love some marketing-speak?) to soften the rear end without making the front “like a noodle”. Their words, not ours. But quite descriptive of many super-light frames we have ridden over the years. Will the Epic HT be any different? We hope to ride one soon, you will be the first to know. www.specialized.com

EWINES2EWHALES

E-Bikes are here to stay, and even the good folk who run the Cape Epic are opening the doors to them. Not for that event (yet?), but for sister-event the 2019 FNB Wines2Whales Pinotage. E-Bikers (and their normally-aspirated partners) will start in the event’s final batch. They will be able to ride the entire route and with a battery swap service (BYOB), the distance won’t be a concern. Make sure you have the walk-assist function ... pushing 20+kg bikes up the Gantouw Pass without power will not be fun. “The rationale behind allowing E-Bikes to take part in the mid-week event is to make it more inclusive,” Sarah Harrop, Head of Marketing and Communications for FNB Wines2Whales explained. “We’re hoping to attract riders who would otherwise not be able to take part in an MTB stage event for reasons that could vary from disability, age, health issues or simply fitness. It also allows the opportunity for stronger partners to introduce friends, family members or youngsters to the sport who may not be able to commit to the training sacrifice. We will ensure that the inclusion of E-Bike riders will not interfere with the race itself.” Charging E-Bikes can pose an issue in a race village, however AMPED has come to the rescue and will be ensuring that all E-Bikes are charged and ready to rumble each morning. www.wines2whales.com

PHOTO: PETER KIRK MEDIA

GEAR

100 MILER SUPER SERIES

A group of 100 Miler event organisers in South Africa have banded together to present the inaugural 100 Miler Series, taking advantage of the burgeoning gravel-bike scene, and Saffers’ inability to control their endurance urges when faced with a silly idea. The series will be based on a points system through SA Seeding, where a rider’s top four results will count towards a final series standing. The series winner will walk away with massive bragging rights, get their name engraved on the coveted 100 Miler Series trophy and a juicy pay cheque from the R50 000 purse. As the series evolves, the organisers aim to grow and build gravel and endurance cycling in South Africa by providing fun, safe and beautiful events that appeal to all, hence riders are welcome to participate on gravel or mountain bikes. The prize-winning end of the 100 Miler Series will only be run in Open Men and Open Women categories, but the top riders in the Sub Vets, Vets, Masters and Grand masters categories will also earn their spot on the final series podium. Competitors should take note that not all events in the series are sanctioned by CSA, and that only solo entrants in the 100 miler race distances will qualify for series points, even if an event offers shorter options. Each event will remain a stand-alone event, true to its area and organising staff, while forming part of this exciting series.

2020 EVENTS 22 February: Ride the Karoo (Eastern Cape) 25 April: Swartberg 100 Grand Fondo (Western Cape) 25 May: Race to the Sun (North West Province) 6 June: Trans Elands (Eastern Cape) 18 July: Around the Pot (Western Cape) 26 Sep: Maloti 100 Miler (Eastern Cape) 17 Oct: Race to the Sea (Western Cape) www.100milerseries.co.za

THE SCIENCE OF CYCLING

The second Medicine Africa Cycling Congress will take place on 28 and 29 November at the Sports Science Institute of South Africa in Newlands. Explore all aspects of cycling medicine and performance with a speaker list that sounds like a Who’s Who of bike science, including Jeroen Swart, Inñigo San Milan, Wayne Derman, Mike Posthumus, Dale Rae, John Wakefield and a whole lot more. Experts in cycling medicine, cycling performance and cycling biomechanics who have worked at the apex of the sport will be speaking on a variety of topics as well as providing hands-on training in managing acute cycling injuries and bike fitting. The program is open to all professionals including medical doctors, sports medicine physicians, physiotherapists, chiropractors, massage therapists, biokineticists, bike fitters, nutritionists, physiologists and trainers, and comprises either a full day of high level cycling biomechanics in a practical workshop or two parallel sessions covering medical and performance related topics. There will be ample opportunity to meet the speakers and interact with colleagues and friends. www.capemedicalcongresses.co.za

P H O T O S : D U R A N VA N Z Y L

AITSA!

Mountain bikers (including your trusty Full Sus peeps) taking part in the 5th annual Fedhealth MTB Challenge, at Boschendal Farm Estate (The Retreat) on Saturday 7 and Sunday 8 September 2019, can now support the Aitsa! Aftercare Centre when entering online. A proud beneficiary of the Fedhealth MTB Challenge, the Aitsa! Aftercare Centre opened its doors in 2014 in the picturesque village of Kylemore, and supports the large number of families in Kylemore living in challenging circumstances with parents working long hours, struggling under the burden of poverty. Children are often left unattended, hungry and neglected, roaming the streets. The centre’s doors are open every afternoon, providing a safe place where children receive a cooked meal and fruit. Through holistic programs Aitsa! also provides a stimulating, nurturing and loving environment, currentlyserving 200 children between the ages of 5 and 11. The children are also given the opportunity to participate in an event that is hosted in their valley, experiencing the exhilaration and beauty and fun of mountain biking, which hopefully motivates them to continue riding, ultimately keeping them off of the streets. Click the ‘donate to Aitsa!’ option when you enter online. There will also be an activation option in the race village where riders can donate towards a container to house the cycling initiative. Fedhealth has also secured 15 entries for our children to ride the kid’s race.

136_fullsus_r2.pdf 1 2019/07/31 14:55:56

Ultimate THE

TRAIL KIT

CMY

Elements

DISCOVER OUR TRAIL RANGE INSPIRED BY THE

w w w. c i o v i t a . c o m

TRAIL ANGELS DAIRIES

SIMPLE SKILLS

MORE THRILLS

“ELBOWS OUT, CHEST DROPPED TOWARDS THE BARS, HEELS DOWN, CHIN UP LOOKING AHEAD, ALL SORTED.”

Even JO DOBINSON was a trembling beginner, once. That was 25 years ago; today, she coaches MTB skills to some of the best, including us! IMAGES: SUPPLIED here are three fundamentals that hold true for all riders, experienced and not. Whether you are cruising a trail, bombing a rock garden (you will get there, promise) or whooping a section of singletrack, run these three mantras and most of your troubles will disappear.

MOMENTUM It is your friend! When in doubt, keep rolling (obviously within the bounds of reason) and you will bounce through and over your obstacle, safely. LOOK FAR AHEAD Lift your chin and watch the trail four to 10 metres ahead of you, as your speed increases. Your brain will react and plan around what is coming, in time for you to choose the perfect line. THE ATTACK POSITION This is the key to it all; never ride over an obstacle or down a hill sitting on the saddle. It isn’t safe, and it certainly isn’t fun. Let’s look at it a little deeper. Find an open field and practice holding the position in a low-risk area; it will feel strange at first, with stretched calves as you drop your heels “abnormally”, but it is worth the drill.

aise yourself off the saddle and place your 01 Rfeet at three and nine o-clock, to balance your bike and stop hitting the pedals on rocks and logs.

rop your heels – shifting your weight D to the back of your bike. Your legs will be almost straight, with “soft” knees for shock absorption.

lbows out – this lowers your weight on 03 Ethe front of the bike for better control. I created a saying “boobs2bar” to help the ladies remember but it works for a lot of guys too ... Elbows out, chest dropped towards the bars, heels down, chin up looking ahead, all sorted. ROGUES’ GALLERY Practice with a friend and help each other find your descending sweet spot; straight arms, flat feet (or, even worse, ballerina toes) and thrusting your weight too far back will compromise your handling. I recommend you concentrate once a week on this simple skills drill until you assume the attack position automatically off-road. Start easy, riding over smaller sticks and logs, and gradually build up. Make it fun, and make sure you are clipped in for it all, just like you will be (should be!) on the trail.

TOP RIGHT & BOTTOM LEFT: Jo demonstrates the correct position.

ABOVE: Boobs2Bar – don’t forget it!

JOANNA DOBINSON is the founder of Biking In The Bosch in Stellenbosch, which has trained close on 6 000 riders over the past five years, including the likes of Annika Langvad and Anna van der Bergen, Ariane Lüthi, Jenni Stenerhag, Marianne Vos, Ellen Van Djk.

F E AT U R E

AUG/SEP 2019 VOL 60

DO YOU ENDURO

The big boys give it horns on the timed sections…

More than ever, the answer to that is yes, as EWALD SADIE discovered at the 2019 Enduro Western Cape Series. IMAGES: EWALD SADIE

ollowing the successful first year of the Enduro Western Cape series during 2018, the EWC is back with a bang in 2019, selling out entries and topping out at 230 riders. With the weather gods on their side, riders were treated to an awesome day out at a green and grippy Contermanskloof in early June, with the five stages and liaisons covering 27km with around 2 100m of combined vertical ascent to keep things slightly sweaty. A few changes to last year’s stages included

BRO? the scrapping of the wide and off-camber first stage, and a new section added onto stage four, as well as a few other small adjustments. The series also sees the addition of the E-bike category, as well as the return of the lite category where newcomers have the opportunity to only do three of the five stages. On the racing front, it was Franki du Toit that took top spot in the women’s category with a total racing time of 18 minutes, 19.781 seconds. Following her in second was Katja Steenkamp in at 19:33.698 and Colleen de Oliveira in third in at 20:45.776. Landowner, beer-brewer and trail-builder Robert Starke again put down the fastest time in the men’s category with a time of 15:22.841, just 16 seconds ahead of young pinner Luke Moir (15:38.432). Rounding out the podium, just two seconds behind Moir, was Dane Olsen with a time of 15:40:148. “We try to organise events that push riders. Putting in some big climbs and gnarly downhills made us nervous. We expected a backlash. Lo and behold, we didn’t need to fret. The racers took the punch in

LEFT: … but ‘normal’ riders on normal bikes can have fun, too… RIGHT: … before the war stories start.

the face like the prize fighters they are. Well done guys and girls. You’re tough as nails.” Rupert von Tutschek, who carries the title President of Stage Creation and Marketing, enthuses about the success of the series, which keeps growing as established riders come to enjoy the ragged-edge racing on offer, but (more importantly) also opens up the technical aspects of mountain biking to newcomers to gravity sports, with manageable trails and a smiley welcome for all. “Enduro is only as scary as you make it. If you have a big-hit bike, with lots of travel, we will test your skills properly (as we should). But really, our events are for everyone wanting to ride their bikes fast, in a race environment, without having to battle through crowded singletrack and FTP $%^&-measuring. Bring whatever bike you want, and learn from a great bunch of people as you go along.”

“ENDURO IS ONLY AS SCARY AS YOU MAKE IT.”

W H AT W E ’ V E R I D D E N

THE TEST ZONE The FULL SUS testing section, led by pubisher SHAYNE DOWLING and editor TIM BRINK , where all the new stuff gets pedaled, felt, touched, kicked, jumped, ripped, slid, clicked, worn, stretched... it’s tough, but somebody has to.

MICHELIN WILD AM MTB TYRES – A REAL WILD RIDE! RRP: R1120 PER TIRE

Reviewer: Shayne Dowling The French tyre monarch has been involved with MTB tyres for some time but until recently not been readily available and generally slipped off most people’s radar. Well they are back in force (not to be confused with their Force XC or AM tyre). With a full range of MTB tyres now available we chose to give the Wild AM knobblies a go. Billed as their all-rounder, all mountain tyre, the Mich’s never disappointed. The Wild Am 29er 2.35s are nice and chunky but not overly so on my now skinny 23mm inner width hoops. Of course, you need to consider your rim width vs. tyre width, the wider rims allowing for lower pressures and even wider tyres, but running incorrect tyre pressures and bulging will compromise performance. The Wild’s sat well on my Kovee’s and with the more aggressive tread I never really had to play too much with pressure – they are tough to get onto the rim so I would advise asking your LBS to fit them. We have had a really wet winter which can make tracks nice and sticky but also results in a lot of slippery roots, water ruts and some newly exposed rocky surprises. The Wild AM’s handled all the rough stuff with confident ease, with a less aggressive and harder centre tread climbing and rolling resistance on jeep track was comfortable. The big side knobs are really where the tyre comes into its own; they really grip like crazy, allowing for much more confidence in the corners which in turn means less braking and a lot more speed! They really eat up the trails. The Wild AM’s are certainly at home in the trail and even the jeep track environment but probably not on the more aggressive enduro/gravity environs. I look forward to running them through the summer and at a couple of stage rides coming up, it will also give me an idea of how far they can go before needing to change. At R1120 per tire, the Michelins are definitely worth giving a go when you’re looking for new rubber.

www.nationalcycles.co.za

CIOVITA ESSENTIAL KIT BAG – IT’S ALL ABOUT THE STUFF RRP: R1 499

Reviewer: Shayne Dowling Can you ever have too many pockets? Ciovita doesn’t think so. The firm’s new Essential Kit Bag has a plethora of pockets that make sure you have a cubby hole for every possible bit of kit you might need on an outride, heading to the gym, or the golf course, in fact it makes for the perfect lightweight carryall. Made from lightweight polyester the bag is really light and folds down easily for storage. The bag comes with a small groundsheet to stand on, a separate wet bag for dirty kit and a separate pouch that not only protects your valuables but also conveniently keeps them together in one place. It also has a couple of clever little tricks up its sleeves: while black on the outside it is bright orange on the inside. That has been done intentionally so that it is quite obvious when you leave a pocket unzipped, and with so many pockets it’s quite easy to forget what you have put where – the Essential Kit Bag makes things really easy with removable Velcro labels that you can place at the correct pouch – so simple and really clever. Ciovita has become synonymous with excellent quality and on-point design, their kit bag offers both. At R1499 the bag is well priced and definitely something you would want to put on your Christmas list! www.ciovita.com

LOULOU DRY SHOE – BECAUSE YOUR TOES ARE WORTH IT RRP: R285

Reviewed by Tim Brink There is little more miserable than trying to squirm your feet into yesterday’s soggy shoes. You can almost hear trench foot and blisters calling your name ... these nifty little numbers help keep you motivated to get back on the bike by heating the damp right outta town. Plugged into a normal two-prong adapter – you might need an extension cord, the wires are a tad short – the units generate between 65 and 80 degrees of heat and ultraviolet light which combine to dry damp shoes in four hours or so, but also stop them getting stinky. The Cape winter – isn’t nice to have had one at last? – offered a fine testing regime, and we found the Dry Shoes did exactly what they said on the box, with dripping to comfy overnight not a problem. Totally portable, the whole shebang pops into a 15x22cm travel pouch, and weighs just 22g, so you can easily sneak them into your stagerace bag instead of taking a spare pair of shoes, just in case.

www.louloutrading.com

AUG/SEP 2019 VOL 60

SP-CONNECT BIKE BUNDLE – ANGRY BIRDS ON THE MOVE! RRP: R849

Reviewed by Tim Brink As GPS units get more expensive with every new model, and cell phone apps become more userfriendly and accurate for measuring bike rides, so we are seeing an influx of gizmos to hold your precious communication device securely on your bike. To date, these have erred – grossly – on the side of clunky and hideous, leaving your expensive Smartphone vulnerable to even the smallest of OTB experiences, and difficult to use at best. SP-Connect is a game-changer – the first we have tested that understands that we want something as slick as how the Garmins of our world do it. We used the bike bundle, which sees you housing your phone in a dedicated, slimline case that quarter-turn twists into a top-cap or stem-mounted connector, just like a conventional GPS unit. The firm also produces an out-front mount, which saves you replacing the top cap and keeps your phone a little less in your face and vulnerable, but saying that, we never felt we were in danger of damaging it where it was. The weather-proof screen cover is a nice bonus, even though the majority of Smartphones are water-proof today, and even allows you to run your stuff with gloves on. And, best of all, itallows you to run your apps landscape, so you can actually see what is going on (for the middle-aged reading glasses denialists among us), or watch movies comfortably on the indoor trainer ... or even keep up to date with Angry Birds. www.bikalot.com

RYDER NUTCRACKER SUITE – REDUCING OUTRIDE LET-DOWNS ON ENTENDRE AT A TIME RRP: R80-R120

Reviewed by Tim Brink This threesome of tyre-care aids is a well thought-out (mostly) package that shouldn’t leave you walking back to your car, no matter what our gnarly South African terrain has thrown at you. Let’s start with the Slug Plug (R80): a tubeless repair system that is compact, without compromising usability with sweaty, sealant-covered fingers. The pre-loaded stabby thing has gnarled grips, a built-in presta valve-core removal tool and a safety sheath that keeps it muck-free when not in use, and out of your kidneys if you aren’t using the second playmate in our threesome, the Slyder (R120). It slits in under your bottle cage, holding the Slug Plug on the right, and a single 16g CO2 cartridge and pre-attached adaptor for fast onthe-trail plugging and inflating. The CO2 bomb sleeve detaches with it, so you don’t freezer-burn your fingerprints into it. The happy ending in this review was the smallest of the lot; there is little more frustrating than struggling to remove the lock ring on your tubeless valve, once the call has been made that it is tube-time. Sealant, sweat and panic conspire to making fingers terrible at shifting these, and the Nutcracker (R100) slides on to offer just enough purchase to shift the most stubborn. It also carries a replacement presta valve – we have all sent one of those into orbit, never to be seen again – and will spread your pads should the excitement of it all been too much for your brakes. Or one of your mates has got bored and pulled the wrong lever. Our only criticism is that the Nutcracker is really easy to misplace – Slyder 2.0 needs some further integration, please! www.rydercycling.co.za

RIDE REPORT

BACKROAD

BLISS GRAVELBIKE 101

Gravel bikes. The next fad, or a potent weapon to explore off the beaten track? TIM BRINK joined the Vivid Bike Company for an exploratory adventure through the Klein Karoo. IMAGES: VIVD BIKE CO

he silence of the Karoo is disturbed by just two things as we traverse the Anysberg National Park: the gentle crunch of our tyres, and the inevitable earworm. Endurance rides – and day one of Vivid’s Seweweekspoort gravel adventure counts as endurance, the way we rode it on the recce ride – often descend into silence, after a few hours, as riders battle inner demons and hunger. It wasn’t meant to be like this, this time, but with a group of silly men, and incoming bad weather, the chances of anyone being the first to climb in the backup van after 50km to avoid the “adventure gravel” of Anysberg were nil. Bussing before hopping out to descend the last 30km on Hollywood-rated roads to the overnight stop at the Wagendrif Lodge was on the menu – in fact, encouraged – because it was here that the gravel bikes which Vivid has built this tour around make all the difference. 130-odd kilometres is a long way on any bike, but on a fat-takkied mountain bike, it is stupid-far. The thinner wheels and more comfortable (and sometimes aero) position on the bikes make covering ground easier, through three of the five under-wheel conditions (defined through a grading system Vivid has created, over a beer or three).

Tour companies like Vivid run a fleet of gravel grinders, creating a perfect opportunity to dip your toe in the drop-bar water before you buy your own. Which you will, joining the growing group of people who have done so, and realised three months later that their road and mountain bikes have been abandoned for a fun, safe and horizon-expanding ride. It is still possible, though, to make poor decisions that will ruin your gravel outlook. TYRE WIDTH is key. 33mm tyres might sound wide, but they will restrict your riding tremendously. Your gravel bike must accept a minimum of a 40mm tyre, to allow you to run enough volume to run your tubeless (critical!) system at a low enough pressure. We run under two bar, sometimes, for the best comfort and control. You just can’t do that with skinny tyres, and will hate it.

neck and shoulder pain, hand pressure and nerve pinching multiple hours on MTB bars can create. Sure, you are unlikely to hit your local Black-graded trail on one, but then you won’t enjoy the right bike for that out on the open road either. And they handle the gruff stuff rather well, if given a chance: the descent through Seweweekspoort is currently quite challenging, with numerous river crossings being rebuilt creating some dodgy transitions and challenging terrain. But it is all manageable, and once you pop out the other side, the fast, open roads are waiting.

“DON’T MISJUDGE THE CAPABILITY OF THESE GLORIFIED ROAD BIKES; THEY ARE ASTOUNDINGLY AGILE”

TUBELESS is a must, both for the ability to run lower pressures (comfort and control) and because this is Africa, and we have thorns. CYCLOCROSS bikes kinda work, but are essentially twitchy road bikes with fatter tyres, as do lazy touring bikes at the other end of that spectrum. Think of the gravel bike as the offspring of the two. SUSPENSION is sneaking in at gravel bike level, but is still gimmicky and narrow in its effectiveness. To be honest, one of the joys of gravel is not having to worry about more tech bits to go wrong. Your arms and legs are pretty good shock absorbers … HYDRAULIC DISC braking is a must. Cableactuated discs work well when they are perfectly adjusted, but that lasts for about three nanoseconds. Spend the cash and go hydraulic, it will transform your ride. ONE BY or double? This debate has become quasi-religious in nature, with no middle ground. SRAM’s one-by has been the industry standard, so much so that Shimano has finally had to admit defeat and follow, rather deliciously, with its GRX Gruppo. One-by it is, then. Hate mail to frontmechsmustfall@forshiftssake.com PEDALS? MTB SPD-style shoes and pedals – your road combo will get destroyed. BAGGIES OR BIBS? Gravel biking traverses both user groups – wear what you want without fear of reprisal.

Hardpack gravel roads and the odd patch of tar (Hollywood), gravel with a slightly rougher top layer, but still smooth (Brazilian) and groads good enough to drive your family sedan without fear of breaking it (you get the trend here, PG forces us to discontinue the grading system in public) allow the guides to prepare riders for what is coming, although there is a small hole to be filled in factoring in weather conditions; moist and windy can turn even the smoothest Hollywood into something not quite so fun. Don’t misjudge the capability of these glorified road bikes; they are astoundingly agile on the rough stuff, too, with care. The ideal machines for touring the backroads and byways of South Africa. They roll easier, and those curly handlebars mean up to seven different positions for your paws, banishing the debilitating

WHO DO I NOT GREET? Greet everyone, even roadies. We are all cyclists.

Vivid’s Seweweeks Tour is a three-day, two-night affair, the second sleep-over being in the wonderful Rooiberg Lodge. From there, an early start takes riders through the Moordenaarskaroo – miles and miles of absolutely nothing but your breathing and crunching tyres. Barrydale beckons, after a climb into the bus to skip the tarry and dangerous R62, and then it is a scramble home in the bus. Three days of riding (250-odd kilometres, depending on where you hop on or off the sag wagon) and two nights of raucous, but sensibly early nights, make for a proper backroad adventure. www.vividbikeco.com

RACE REPORT

AUG/SEP 2019 VOL 60

IN THE SHADOW OF

THE GIANT

ABOVE: Day one took us through numerous villages, on well-worn but muddy roads. LEFT: On Shira plateau – everybody made it to the top under their own steam. BELOW: It wasn’t all mud – there was some more classical African scenery, too, here on the border with Kenya.

How much can change in one bicycle ride? CHRIS KNIGHT travelled to Tanzania to find out. IMAGES: MUDI KILWANDA

enerally, things like the weather, terrain and people remain fairly consistent within a single day of cycling. But the very first day of the GGML Kili Challenge would warp that sense of “common knowledge” for me forever. The challenge was created by Geita Gold Mining Limited (an Anglo Gold Ashanti mine in northern Tanzania) in order to raise funds to help eradicate HIV/ AIDS in Tanzania. It takes participants on a seven day circumnavigation through the foothills and valleys which surround the highest freestanding mountain on earth, Mount Kilimanjaro. Day one began in the cold and wet rainforests at the Machame Gate within the Kilimanjaro National Park. After rolling downhill in the rain for a few chilly kilometres we turned off the tar road onto a muddy track; this was the first sign that I was riding somewhere different to my normal - the ground was smooth and as slippery as ice. The slightest change in gradient meant that power could only gently be applied

Mud, glorious mud. It made for challenging riding, but at least it was cool.

or your wheel would slip. Braking had to be done with a feather-light touch or you’d hit the deck before realizing what had happened. It wasn’t long before we came across our lead vehicle thoroughly stuck in a muddy ditch off to the side of the road. It took three vehicles to get it out! This added to the sense of adventure as a few of us helped push it out with the aid of some locals who had come to see what was happening. As we moved lower down the slopes, the rain stopped and the mist lifted revealing the most incredible beauty all around; lush green forests, gushing rivers and best of all - traction! Moving on after a lunch stop, it felt as if we’d crossed into another country. The ground became dry and rocky and the trees weren’t quite the same shade of luminous green. We were now moving away from the mountain and through farmlands and onto the Masai Plains and with each kilometre, the vegetation became sparser and the ground drier. The square mud huts with corrugated roofs which we had seen earlier in the day had been replaced with round mud huts with grass roofs. I began to notice individual figures with blankets draped around their shoulders standing on small outcrops looking down at us from a distance as we rode past. At this point, we’d been riding for eight hours and were amazed at the dramatic changes we had seen and experienced so far. We rounded the last corner into the entrance of our camp and were greeted by Masai who were singing and dancing - it was a truly memorable and unexpected experience which we all chatted about while sitting around the campfire that evening. To experience the vast difference between the soaking rains of the rainforest and the dry, arid Savannah terrain with everything in between in one day was truly spectacular and really set the tone for the rest of the trip. The tour is fully supported and catered which made it an absolute pleasure. With three sumptuous meals a day, many water points along the route and your tent already set up with a mattress and your bag inside when you arrive in camp, there was literally no need to think about anything. Pure bliss! The next two days were spent in the plains riding game trails, seeing abundant wildlife and flat-topped trees that giraffe had been grazing on. We went through rivers, vast dried up flood plains and through large amounts of fesh-fesh (fine sand almost like talcum powder), but though we were all thoroughly enjoying ourselves, at this point something else began playing on everyone’s minds. Day four. It had been spoken about in hushed whispers and we all knew the raw numbers of the day ahead – 2 000m vertical elevation gain in one unrelenting uphill to an altitude of around 3 800m. But how hard could that really be? Well, as it turns out it can be pretty hard! The biggest issue is oxygen. With each meter you climb you can feel less oxygen entering your lungs - it’s like breathing through a straw. Not ideal as you’re pedalling up a 15% grade. The higher we climbed the smaller the trees around us became until they were just small shrubs. But the view from Shira plateau was definitely worth the effort. Seeing the snow-capped summit of Kilimanjaro up close was a very special

moment, and I realized why it’s regarded as one of the world’s great natural wonders. After getting over the challenge of Shira we were in good spirits and presumed the worst was behind us. That feeling continued over the next two days as we traversed the foothills along the Kenyan border. However, waking up on day seven it was raining. We were in the rainforest again so it seemed reasonable to assume some rain and we were sure it wouldn’t last long. We could not have been more wrong! The rain got heavier and the temperature plummeted. What would have been tricky riding conditions anyway turned into pretty atrocious conditions. They don’t call this a challenge for nothing! Tricky slopes up were even trickier going down. But the scenery! It was sublime. There were many river-crossings over small rickety wooden bridges and lots of singletrack through the forest, surrounded by incredible plant life. All of the support vehicles got stuck again which meant our first water point was only after four and a half hours, but those Snickers bars have never tasted so good! The final day finished at Mweka gate after eight and a half hours and only 46km. Altogether, a pretty cold, wet and challenging day. We celebrated the end of our adventure that evening in the gardens at Weru Weru River Lodge with live music, freestyle dancers, acrobatics and fire dancing - an incredible and memorable end to an unbelievable trip. I would, without a doubt, do this trip again in a heartbeat - what a place to ride a bike.

BIKE REVIEW

AUG/SEP 2019 VOL 60

FS NEW HORIZONS FOR AN

OLD FAVOURITE

SUS THE

TREK TOP FUEL 9.7 RRP: R68 999 Measurements are for a LARGE frame.

Seat Angle

75.5*

Head Angle

67.5/68*

Reach

470/ 475mm

Top tube length

630mm

BB height

34.3mm

Travel

115mm/ 120mm

(effective)

Trek has re-launched a number of their rider-favourite platforms for 2020, and the new Top Fuel is arguably the most relevant for South African buyers.

(rear/front)

Chainstays

435mm

Standover

745/ 750mm

Fork Offset

44mm

WORDS ANDIMAGES: TIM BRINK

ur racing profile is odd, on the southernmost tip of Africa. Enduro is tiny (but growing), XCO is tiny (but also growing, a little), downhill will always be a mad niche and trail riding is something we do on whatever bike we have. Mostly, that is something designed around the most popular form of riding and racing; what the rest of the world calls marathon. We know it as getting out on our bike and enjoying the vast expanses of nature we are so spoiled with. Starting out, our most-bought bikes fast became slightly longer-travel XCO bikes, steep and twitchy, as light as the budget allowed (often at the expense of both comfort and durability) and ready to race. All-day epics are not so much fun on these, though, as tight geometries demand levels of concentration that are just not available when you are broken. The previous generation Top Fuel tried, a little, to climb out of this compromise pit, and almost did. The new one? Well, let’s see.

GEOMETRY

The longer, slacker geometry is noticeable, before you even swing a leg over the Top Fuel. The head angle has been steepened to 67.5/68 degrees, depending on the position of the Mino Link flip-chip, and the seat tube angle is a roadie-esque 75 degrees, with a generous 470/475.2mm reach on our large test bike. The Mino Link is one of the easiest we have played with, to date, located on the front rocker link/upper shock mounting bolt. We loved the more relaxed low position, where the shorter reach and slacker head tube angle makes for a trail-ride experience. Pure racing snakes will love the sharper handling of the high setting, but you must play with both and see what suits your riding best. 120mm of front travel, and 115mm out back, pushes this former XCdesignated bike firmly into marathon/fun/trail territory.

SUSPENSION

The most noticeable difference from the last Top Fuel is the upside-down rear shock, which attaches to the main frame through a rigid-as-hell fixed lower mount (this helps with cable routing, too). The repositioning of the main pivot forwards of the bottom bracket claims to improve pedalling stiffness and reduce squat – we can’t disagree, in our limited time with the bike we were having too much fun to notice disturbing levels of pedal-bob. Our 9.7 test machine was rigged with a 120mm RockShox Reba up front, with Motion Control damping and the firm’s finicky twist-grip-controlled lockout doing double-duty on it and the Fox Performance Float on the rear, mounted upside down to make the routing of the remote cable easier, and help squish all the moving bits in as compact as possible.

UPHILL

We expected the new version to have a compromised feel on the climbs, with more travel and a less racy focus. Nope. The steep seat angle and slammed stem push your weight forward, for an aggressive uphill stance, and the added stiffness is welcome, especially in the low setting. On ‘high’, it rides like a slightly restrained XCO racer, and if your goal is to KOM everything with a positive gradient, you will probably prefer that setup. For most riders, low is the place to be, ready to rock the rest of your ride, too. Pedal bob, as we mentioned earlier, is hardly a factor, and the take-away feeling is one of getting to the top of the climbs rather quicker than you thought you had, fussfree. The fat takkies help too, making steep stuff that begs regular XCO bikes and tyres to stop being silly a whole lot more manageable; more grip, more cush, more control. All in, the 9.7 weighs in at 12.6kg, which is a tad porky as a race-winner, but quite light for a fat-tyred, dropperposted all-rounder.

DOWNHILL

This is where we wanted to play with the new version of the Top Fuel. The old one was a terrific race rig – sharp and twitchy, with just enough travel and a ride-on-rails feel on tracks you knew well. Take it out of its comfort zone, and caution was always in the back of your mind, as it is with any XCO bike. The less aggressive new Top Fuel has pieced out measurably, and will appeal to trail-riding mountain bikers who love it rough, ready and unexpected on trails old and new. And who love it long – you certainly don’t get nearly as beaten up on longer rides as on the older version.

We didn’t play too much with shock pressures, sticking to the manual-driven weight/pressure guides, and the general feeling is that we probably didn’t need to. Add in the chunky 2.3-inch rubber, on wide 30mm rims, and 180mm stoppers, and you are heading into proper fun territory, rather than scrabbling for grip and life on racing rubber, yet the total package remains race-fast for most.

BUILD SPECS

Bontrager, Trek’s components arm, provides most of the non-SRAM stuff, starting with the Kovee Comp 23 wheels, with Boost 110/148 providing yet more stiffness to an already racy setup. Gearing is sensible; NX Eagle 32-tooth up front and a wide-range 12-speed 11-50 at the back ensuring your knees might outlast your ambition on the climbs, while Bontrager XR3 Team Issue 2.4” tyres and 180mm rotors keep you grounded on the way back down, as does the 150mm internally-routed dropper post, remote lever mounted to alloy 15mm rise bars.

OVERALL IMPRESSIONS

The new Top Fuel is unlikely to be raced at the highest level (like the old one was), for that the factory-level riders can call on the firm’s as-yet unreleased shorttravel machine that may, or may not be called the Supercaliber. Really, we can’t tell you, but there are enough spyshots on the interwebs for there not to be a race-snake XCO bike in the pipeline. That takes the pressure of the Top Fuel. It can settle into what it does best; a little bit of everything, fast.

05 02

1 The Mono Link flip chip is easily accessible, and makes a noticeable difference to the ride. 2 RockShox’s twist-grip lockout solution leaves the bars clean, even with the Bontrager dropper post remote. 3 The sculpted carbon main triangle is protected from wayward bars and fork crowns by Trek’s Knock Block. 4 Built-in frame protection and an upside-down shock– plenty of thought has gone into this re-design. 5 30mm rims and 2.4-inch Bontrager rubber allow for plenty of on-trail hooliganism.

TIM BRINK has been in the local bike industry – for work and for pleasure – for over 30 years, and has ridden more bikes than he can remember. His ageing reflexes and lack of bravery currently lean him to the gravel/singlespeed/ no-pressure side of MTB, but deep down knows that travel = fun; the Top Fuel cured him of this hardtail nonsense for a while.

RIDE REPORT

Y2K No, not the biggest let-down since that New Year’s Eve; absolutely nothing crashed when Craig Kolesky clipped in this rollercoaster ride around the Klein Karoo. To be fair, nothing crashed then, either. IMAGES: REBLEX PHOTO

The Karoo can be decidedly unflat, as Craig demonstrates.

PROLOGUE

Finishing into the Karoo sunset,the 25km sundowner stage stretches across the mid- to late afternoon, so that riders have time to get to town from far afield.The ‘gates’ are open from 2pm to 4pm, so they can choose their start time around as and when they arrive. The stage meanders through the Skietberg MTB Trail in Colesberg, surrounded by Karoo koppies with a mix of jeep track and single track to get you into the mood for what is to come ...

S TA G E 2

A 72km trip through beautiful Karoo farms with most of the climbing (but still only 828m ...) of the three days. A beautiful section called Jurassic Park is a highlight from the day, chucking in 15km of pure mountain bike heaven.

S TA G E 3

you will work hard to get to the finish line (no climbing also means no descents, or freewheeling) and let’s not forget about that Karoo wind ... fortunately, to make it all better, the highlight of the weekend comes at water point two: you can smell the skaapstertjies (sheep tails), straight off the braai, for kilometres. The event involves the whole community, both organisationally and with all proceeds from the event going to the school fund. It is a very relaxed riding weekend, and even the racing snakes in the mix enjoyed the Karoo chill. For the less keen, Y2K also hosts 20 and 40km stages, Saturday has an open day allowing riders to join and ride Stage 2 only. Overall the weekend consisted of lots dusty trails, plenty of exposed rocks and lots of open space. The Karoo should not be underestimated, and never disappoints. www.y2karoo.co.za

This is a more open stage, 74km of constant pedalling on farm roads, district roads and singletrack, once again taking you through more beautiful farms. It is a faster/ easier day, with just 700m ascent, but don’t be fooled,

arly August, 2019 (not late December in a previous century), and 400 riders arrive in the small town of Colesberg for the annual Y2K MTB stage race.Yes you heard correctly, Colesberg; a small town in the Northern Cape province located on the N1 between Cape Town to Johannesburg. Named after Sir Lowry Cole, the first British governor of the Cape, nearly 200 years ago, it is today the centre of a sheep-farming area that spreads over half-amillion hectares,in which there is a lot of space for some awesome mountain biking. Y2K is a three-day race, with Friday a short(ish) prologue of 25km followed by 72km and 75km stages. Never let the relative flatness of the Karoo fool you in thinking the riding here is ever going to be easy; over the three days there are no free kilometres.If you want to get your fair share of pedalling, then this race is for you;a mix of rocky terrain, sand and wind will keep it honest.

“YOU CAN SMELL THE SKAAPSTERTJIES ( SHEEP TAILS ) , STRAIGHT OFF THE BRAAI, FOR KILOMETRES”

Jeep track and fun, fast farm roads form much of the riding – plenty of opportunity to take in your surroundings.

AUG/SEP 2019 VOL 60

There is also plenty of singletrack, which is equally rewarding.

RIDE HERE

ZUURBERG & HAYTERDALE EASTERN CAPE

HOW TO GET THERE

Zuurberg Mountain Village / Hayterdale Trails Follow the N10 from Port Elizabeth towards Paterson, then turn left onto the R342 for 24km. Pass the entrance to ADDO ELEPHANT NATIONAL PARK and turn right at the ‘Zuurberg’ sign; follow this gravel road for a further 7km to Hayterdale or 16km to Zuurberg Mountain Village Inn (www.zuurbergmountaininn.co.za).

Within the dryness of the Eastern Cape, there remains the odd opportunity for a water splash.

The annual PwC Great Zuurberg Trek may well be a relatively recent addition to the SA MTB menu, but boy, it has done wonders in converting riders to exploring epic trails in this rugged part of the Eastern Cape Province, as JACQUES MARAIS discovered. WORDS AND IMAGES: JACQUES MARAIS

LOCAL BUZZ

Bru, few experiences on the bike come close to the PwC Great Zuurberg Trek. Yup, I know many mountain biking stage races like to lay claim to a “boutique” experience, but few of them actually deliver on this promise. The annual #GZT does so on all fronts, and without losing the edge when it comes to riding these wild Zuurberg trails the region has become legendary for. You will find Hayterdale Trails at the heart of this epic riding region in the heart of Eastern Cape “Frontier Country” and boy, what a kickass MTB destination it is! Situated right on the border of Addo Elephant National Park, you have well over a 100km-plus of singletrack and jeeptrack to explore. Collect your bonus adventure points by getting face to face with ellies – either in the national park or at some of the nearby lodges – or by signing up for any number of other outdoor activities. No wonder the Eastern Cape is known as the “Adventure Province”! The mountain micro-climate is generally mild, and mostly warm and temperate throughout summer. Winters do go into big chill mode, with freezing nights and fresh daytime temperatures. Rainfall is evenly distributed throughout the year, with most precipitation in early and late summer. More information - www.greatzuurbergtrek.co.za or www.addoadventure.co.za

Zuurberg Mountain Lodge is wonderfully cyclist-friendly.

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T R A I L L O W - D O W N You can expect some one hundred per cent proof adventure riding here, whether you sign up for the event, or just saddle up for a solo adventure of note. Varied trails crisscross a breath-taking natural wilderness, with everything from grassland ridges, indigenous riverine forest, stands of sweet thorn trees and dinosaur cycads dating back millions of years, to superlative sunsets and remote and rugged gravel roads. The good news is that you can plug straight into singletrack heaven among the Zuurberg foothills here. Hayterdale boasts hand built, manicured tracks that cater for all levels of mountain bikers, with more than 60km of trail riding – mostly along loamy singletrack – just at the trail park itself. Top quality builds, with bridges, berms and bush tunnels galore is sure to have you smiling all the way as you snake through the dense indigenous montane forest. Once out of the bush (and quite possibly out of breath), you’ll be marvelling at extraordinary views from the Zuurberg ridges out and over the coastal plains towards Port Elizabeth. The well-marked and colourcoded routes make it nearly impossible to lose your way: choose between 15km, 25km and 45km options, each with endless kilometres of flowing track.

“COLLECT YOUR BONUS ADVENTURE POINTS BY GETTING FACE TO FACE WITH ELLIES – EITHER IN THE NATIONAL PARK OR AT SOME OF THE NEARBY LODGES...”

The individual cottages at the lodge offer plenty of privacy.

HAYTERDALE ++ ++ ++ ++ ++ ++ ++ ++ ++ ++ ++ ++

FAST FACTS

GRADING: Intermediate to Extreme DURATION: 1-3 hrs CONFIGURATION: 15-45km options, downhill and XCO START POINT: Hayterdale Trails COORDINATES: S33°23’29.4”/E25°43’22.2” TERRAIN: Mountainous terrain, jeepracks and singletrack MAP: GPX download on web site ENTRY REQUIREMENTS: Entry fee payable/cash only FACILITIES: Parking, toilets, braai and picnic facilities CELL RECEPTION: Intermittent BEWARE OF: Seriously technical stuff on the XCO and DHI tracks MORE INFORMATION: For more local info – siska@addoadventure.co.za

Test your technical skills on a world-class crosscountry (XCO) and downhill (DHI) track. The 4.2km XCO course has approximately 130m of elevation gain and loss with a technical switchback climb and the Rabbit Hole over-and-under crossing, while the 1.77km DHI course features a hair-raising vertical drop of 240m. Warning – do not try to ride beyond your capabilities here! If you’re a newbie rider (or have the family with you), you have a number of gravel road options to explore. There’s a steep crank along the scenic Zuurberg Pass, reminiscent of Hogsback as you ascend amidst primary indigenous forest, or a drop into the Karoo landscape if you head out past Ann’s Villa ... and yup, all of this is rideable on a gravel bike, too. The Addo Trails itself are not all open to the public, but generally it is easy enough to gain access to these routes from the Zuurberg Mountain Village Inn, one of the local institutions here. Superb Sunday lunches, great country hospitality and a laidback vibe make it one of those country hotels you will find extremely difficult to leave once you reach the end of your stay ... mark my words.

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

Indigenous forest trails abound in Hayterdale.

GEAR

FORM &

FUNCTION

CASTELLI SINGERIA The Castelli Singeria woman’s jersey is designed to keep female cyclists warm and comfortable with high-quality materials and optimum fit. The Singeria is not too bulky, with essential features like a lightweight easy-sliding zipper, a grippered tail to stop sneaky cold getting in and three rear pockets and reflective inserts, front and back.

www.castelli-cycling.com RRP: R1 799

Women-specific cycling gear has come a long way since sewing a slash of pink into a set of unisex leggings was all that was available. This month, let’s look at jackets and bib shorts. It wasn’t long ago we were expected to drown in oversize men’s warmwear … thankfully, today’s outerwear is both stylish and functional. And then, the dreaded bib-shorts. “Why?” you ask. Well. They fit better, reducing rubbing, and by losing the elasticated waistband, they feel far less restrictive. “But … they are so uncomfortable, men don’t have chests like ours! And, how do you go to the loo, without disrobing completely (yet again, male riders are totally advantaged!)?” Not really; check some of these out … Prices correct at time of print

JACKETS C IOVITA LADIES VENTI JACKET Windproof and water-repellent Vita-tex fabric, with reflective trims for maximum visibility and back yoke and underarm vents for ventilation, and Lycra insets at the articulated elbow for comfort of movement. A substantial jacket, it still packs down tidily to fit in a saddle bag or a rear pocket, and has a zippered rear pocket for secure storage, too.

www.ciovita.com RRP R1 399

P EARL IZUMI ELITE BARRIER JACKET This lightweight wind and water-resistant jacket offers cool-weather protection that can be easily packed and carried in a jersey pocket. Made with a breathable Elite Barrier fabric and our Direct-Vent back design, you can combine it with various bike jerseys for a versatile layering system. The DWR coating repels light rain and road spray and its reflective elements add visibility in low-light riding situations.

www.pearlizumi.com RRP: R1 450

F IRST ASCENT MAGNETO This windproof and water-resistant cycling jacket packs down into its rear pocket. The Magneto can be converted into a vest and back into a jacket in seconds with the use of magnets to attach the sleeve and shoulder section. Windproof, breathable and water-resistant Microtex fabric, with a rear zip pocket that acts as a stowage pocket to compress jacket into a small space, a dropped tail for additional protection in the riding position and a shock-cord hem make this a must-have.

www.firstascent.co.za RRP: R1 299

ASSOS GALAXIE GILET This stripped-back, women’sspecific shell vest has a form-fitting construction that delivers a high level of protection against the elements through its Foil Ultra textile, The dual layer collar construction improves elasticity and comfort while riding, and the whole thing balls up into a back pocket when the temperature finally rises.

S PECIALIZED WOMEN’S DEFLECT Deflect is a stretch woven fabric that’s wind-resistant, water-resistant, and highly breathable.One welded internal chest pocket creates a safe and secure place to house your electronics, while a back zippered pocket is designed to pack the jack into for easy transport. A twoway front zipper creates customizable venting options on-the-fly.Wrist seals prevent wind and water from creeping up at the arm openings. The high-visibility drop tail blocks wheel-spray, and reflective elements increase your visibility to motorists in low-light conditions and the adjustable drawcord hem allows you to dial in the fit and block out the elements. DeflectUV 50+ protects the skin against harmful UV rays, once the sun reappears. Specialized’s Standard Fit is specifically designed for women, and is generous and comfortable, allowing ample room to layer underneath.

www.specialized.com RRP R1 800

www.assos. com RRP: R1 999

CAPE STORM MOTION LADIES Bad weather will not dampen your ride with this black Motion jacket. Tailored specifically for a female fit, its material is both windproof and reflective, which will ensure comfort and safety, even in the foulest weather.

www.capestorm.co.za RRP: R999

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BIB-SHORTS ASSOST.LAALALAI S7 The Rolls Royce of cycling kit, Assos is famed for its comfort and quality. The S7 range is no exception, and the female specific S7 chamois is a perfect balance of padding and flexibility. The mono-bib, a magnetic central clasp that draws the bib straps together at the chest, combined with wide bib straps offer unparalleled comfort within the femalespecific cut Assos has spent decades developing.

RRP: R3 999 www.assos.com

CASTELLI VELOCISSIMO Velocissimo is an Italian word for fast. These shorts are designed for both speed and comfort. An anatomical shape has been used and the KISS Air seat pad is designed for rides up to 200km. The chest straps are light and constructed to cause the minimum of discomfort on the bike, and the flat-lock stitching throughout and elasticated leg cuffs, along with the flattering raceready contoured fit, make for a seriously comfortable set of knicks.

RRP: R1 999 www.castelli-cycling.com

CIOVITA LADIES CORSA BIB Tailored fit ergonomic multipanel design in race-tested Italian lycra, complete with a zipper at the back which provides Ciovita’s cunning solution to the wee challenge. Back on the bike, the three-layer comfort system chamois is as comfy as it gets, while the Vita-grip silicon leg grippers stop creep, and the polygenetreated mesh inserts at the back keep everything cool and happy.

RRP: R1 499 www.ciovita.com

SPECIALIZED SL PRO WOMEN’S BIB A women-specific bib short made of AT221 CBE Coldblack material, with the construction of the Fluorite braces designed to avoid pressures on the breasts. The magnetic closure on the back is a game-changer for emergency nature calls – unclip, drop ’em, do the business and it all snaps back in seconds. The bottom hem is jacquard microfiber elastic, which grips the leg to stop creep without discomfort, as does the flat lock stitching. Reflective elements for more visibility on the road and Specialized’s Women’s Body Geometry SL Pro Padding round out a brilliant product.

RRP: R3 000 www.specialized.com

GIORDIANA FR-C PRO Inspired by working with the likes of the MitcheltonScott women’s pro team, theFR-C Pro garments contour perfectly to the body forming a second skin that makes every movement natural and comfortable. The fabrics, features and details provide a professional level of fit and performance including a compressive, barely-there feel, soft and wide elastic-microfiber bib straps, expanding, stay-put leg bands and a super-cushy Cirro S-W chamois insert.

RRP: R2 499 www.nationalcycles.co.za

PEARL-IZUMI ELITE PURSUIT Fast meets comfort in these high-performance Women’s Elite Pursuit Bib Shorts, with drop-tail convenience, which uses the amazing stretch and recovery of their P.R.O. Transfer fabric with a patented v-strap that allows the shorts to be pulled down effortlessly, for those unavoidable nature breaks. Special leg openings use just a single layer of fabric for a smooth, sleek transition, from short to thigh. Transfer In-R-Cool fabric provides superior cooling and reflective sun protection. The centre bib clip allows for customizable front strap positioning, while the leg grippers hold hems in place without constriction. The chamois insert is smooth next to the skin, with a four-way stretch top sheet and targeted high-density support for plush, all-day comfort, and there are reflective elements for lowlight visibility.

RRP: R1 950 www.pearlizumi.com

LIZZY NEOLA 80% Nylon, 20% Spandex, 100% designed for women, with a quick-release front closure that connects the shoulders to the waist as comfortably as possible, with maximum freedom of movement. The moulded Italian elasticated seat pad is quick-drying and comfortable, while the panelled contours are flattering, sizes range from XS to 2XL, with flat-locked seams, elasticated leg cuffs and reflective logos for extra visibility.

RRP: R729 www.lizzardonline.com

CAPE STORM RIVAL LADIES Constructed from durable four-way stretch Nylon/Spandex fabric, and featuring a highperformance 90-density chamois and front clip opening, the ladies Rival bib shorts guarantee perfect functionality and comfort on long days in the saddle.

RRP: R999 www.capestorm.co.za

A D V E N T U R E S W I T H B I L LY PA RT 3

BIKEPACKING

ADVENTURES PA R T 3

The step out the front door is probably the hardest one to take, even for veteran traveller BILLY STELLING.

P H OTO : B i l l y St e l l i n g

MY NEWFOUND MOISTURISER When I arrived in Varadero I was very low, if not empty on body moisturiser, so I decided to purchase some at the local supermarket on Day One. I found a bottle, 500ml no less and gleefully day in and day out I liberally applied it to all parts of my body. Its characteristics were that of a Nivea cream, often difficult to apply so I had to really rub it in and even then, I often had difficulty to get it absorbed effectively. I used it after every shower and between each beach visit. I had spent a lot of time in the sun, but my skin seemed to be getting drier by the day, eventually starting to look and feel like rice paper. I even started applying it to my face as it dried up. Eventually towards the latter part of my visit to Varadero my skin started to burn when in the sea, so just applied more moisturiser. The penultimate night my skin was so bad that I actually covered myself in Everysun 30 before I could sleep as that was the only thing I had which seemed creamy enough to actually moisturizer my body. After some pondering, suddenly a thought crossed my mind. Perhaps this Jabon Manos moisturiser was something else, after all ,it was in a funny shaped container with a plunger top, not the traditional cap or lid. I exited from bed and went to my English Spanish translation app which I have on my iPad. “J...A...B...O...N...M ...A...N...O...S”, was typed in to reveal, ‘soap hands’. I had, in my haste and non-Spanish brilliance, bought and been applying hand soap to all areas in the most liberal fashion. No wonder I looked like an evaporated moistureless desert twig ... but I smelt and was squeaky clean. Needless to say, I had an emergency visit to buy all the face Travelling is as much and body moisturizer I could summon about the characters you and again, applied liberally and did meet, as the scenery. so indefinitely.

P H OTO : B i l l y St e l l i n g

COFFEE RIP-OFF

“BIKEPACKING IS A CHALLENGE AND A WAY TO MAKE LASTING, VIVID MEMORIES...”

It still amazes me how, as soon as you are vaguely near a tourist route, the prices sky rocket. We stopped for coffee, without milk, just coffee. Had two small cups and a refill. We used our own condensed milk and when the bill came it was the equivalent of eight US dollars. This was again a sense of there being two sets of rules to go along with two sets of currencies. One tourist - 1:1 with the dollar - and one local currency, 1:25 to the dollar. The stronger currency is used predominantly in cities and high tourist zones and the local currencies, more in the rural, farmlands. The prices of things change accordingly too. A ham and pineapple pizza in a tourist area would be eight dollars and in a small village side road shack, perhaps one dollar.

P H OTO : B i l l y St e l l i n g

fter that first step, it’s one foot in front of the other, drawing on your life experiences to make reasonably educated decisions about what comes next. That doesn’t ever mean there is never a feeling of uncertainty or trepidation for even the most streetwise and travelled of people. I consider myself relatively streetwise, and on the way to being travelled, but prior to getting to Cuba, there was the full range of uncertainty and doubt. I dealt with it by reminding myself to try and immerse myself in this opportunity of a lifetime and that the uncertainty, too, shall pass. I also think a large part of people’s hesitation to embark on solo adventures is the feeling of loneliness and solitude. This can be a tough part of any adventure and it’s always better to share an adventure with someone than to embark on it on your own, for the singular reason, it’s easier. There is a sense of being relaxed because there is always a companion nearby to fall back on. I say that in the nicest way, for we all like to have our own time, but when you are tired of that, it is nice to have an alternative. The solo traveller tends to revel in the solitude and the best travels are done where there is no responsibility to anyone else and one’s consideration of time is one-directional. An important part of travel – for me – is sharing my experiences, which I do mainly through my blog; 2wheel-journey-of-life.blogspot. com I hope it is a source of inspiration. I visit often to remember some of the fun, and not so fun times I had already forgotten about:

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FOR A NATION WHO WERE SERIOUSLY INTO COMMUNISM, THEY SURE HAVE LEARNT QUICKLY ABOUT CAPITALISM.

B I C YC L E G U A R D S O N T H E B E A C H

P H OTO : B i l l y St e l l i n g

One thing about the Cubans, for a nation who were seriously into communism, they sure have learnt quickly about capitalism. I rode to the beach and got to an area where a woman came out and stopped me and indicated that the road was being worked on and I must carry on on foot. I indicated the mountain bike would manage the terrain. She said something about the police not wanting anyone to ride further because there was some construction. Ordinarily I may have debated this, but due to the language barrier, I got off the bike, locked it to a pole and off I walked. Not having gone five steps, she again approached and asked for a dollar as a security fee to watch my bike. Seriously. This is how to make rules to make money. That sort of exploitation annoys me, and about 100 metres down the beach I saw a few locals riding their bikes to where I wanted to go. When I had lunch at the nearby restaurant about three hours later, I noticed that my security fee had been added to my lunch bill.

Beach-bum 2.0 – the simple life has its attractions.

Travelling relatively light, Billy didn’t mind the rudimentary mile-markers.

JUST GO ...

Open roads, wide vistas and little traffic makes Cuba a sublime destination for cyclists.

The idea of solo bikepacking should not frighten anyone off; it is the ultimate way to travel, have wonderful cultural experiences and see faraway lands. It’s not always easy or simple, and it will definitely take you out of your comfort zone. You don’t have to delve in to the most hectic, scary, off-the-beaten track adventure, as there are many variants to these and can range from small and clinical to wild and mad. It’s really rewarding, will certainly change your perception of one or many things in some way, and it should make you realise how fortunate we are to have the ability to still see the world in this way. Stage races are dull and sterile in comparison. Bikepacking is a challenge and a way to make lasting, vivid memories, something which, in this current global environment can be hard to find.

DHI COLUMN

MORE METAL, PLEASE!

The last few months have been a roller coaster for STEF GARLICKI, to say the least ... fter a devastating injury in 2018 I was hoping that 2019 would be a year of redemption for me. I was hoping for a year to rebuild and get back to where I left off in 2017. Unfortunately things don’t always go to plan and this is the story of my season. I got back on the bike in March. I was building up my fitness, speed and confidence. I was really starting to feel at home again and the plan was to go to Europe and do some training on some proper tracks. I went to Maribor where the first World Cup would be held, not to race but just to get some time on the bike and try and prepare myself as best I could to come back to racing. Things then changed as national champs was moved to an earlier date and this was an important event for me to get UCI points and for me to be eligible to race the World Cup series. National champs would be my first race back and I only had about six weeks on the bike at that point. I got third place, with not the best run, but I was very happy to be back in the mix and prove that I was still a threat. I headed back to Europe and drove straight to Scotland to Fort William to get in some good training before the World Cup. This was Round Two of the World Cup series; this would be my first World Cup back. I managed to get in a few days of good riding and then unfortunately had a very big crash which definitely knocked my confidence. This was not ideal leading into the event especially given the fact that I had just come back from injury. I was very sore, but I

managed to get myself in a condition where I could ride. I managed to do the practicing and actually felt really good but unfortunately in my qualifying run I just let the nerves get the better of me. I rode very tight and not relaxed as I think I just wanted it so much that I actually made it harder for myself. I missed out on qualifying by three seconds. This was not a lot on such a long track, but for me I knew that I that I had not done my best which was frustrating. However, at the same time it was amazing just to be back at a World Cup competing at the top level after all I had been through. The next stop was Leogang in Austria the following weekend, which is a good track for me. I wouldn’t say it’s one of my favourite tracks to ride but in the past I’ve had good results there. The weather was great and first day of practice was going really well until run five. This was my first fast run of the weekend and I got about 30 seconds into the track when disaster struck. My left pedal unclipped for some reason just before the take off of a little jump and I ended up going over the handlebars in a big way. I was going quite fast at the time and unfortunately came down directly on my left hip. I knew immediately that something bad happened when I was lying on the ground as I couldn’t move and I couldn’t feel my foot. I was pretty sure that it was either broken or dislocated as it felt similar to the year prior. To say that I was devastated would be an understatement given the time frame and the fact that I had just come back. However, there was nothing I could do and I just had to deal with the situation.

I was airlifted to a hospital close by and then airlifted again to Salzburg where I would remain for the next 10 days and for surgery to repair the hip. After that I was taken to Munich and spent a few weeks recovering. Luckily, my girlfriend lives in Munich and was able to take care of me and definitely gave me something positive to think about during this time. Life throws things at you sometimes that you don’t understand and sometimes there just really isn’t a reason. Things happen that you just can’t explain but honestly the only thing we can do is try to move forward the best way we can and focus on what’s in front of us. No matter how bad the situation is, it can always be worse so try to see the positives and just move forward. I want to say a huge thanks to all my supporters and sponsors for backing me this year! I promise I will do the best I can to be back on my bike as soon as possible and do you guys proud! Until next time ...

THE STIRLING REVOLUTION

TRAINING

THE LONG-TERM RELATIONSHIP:

THE PERFECT

STORM The relationship between a customer and the bike shop is either a fleeting affair or a long-term relationship, says STIRLING SENIOR. Between these two is a relationship of convenience. Then there is also the perfect storm.

LET’S FIRST GET THE FLEETING AFFAIR OUT THE WAY:

This is where the so-called sales guys are hanging around together with none of them particularly keen on breaking away and helping the “old” guy who is wandering around looking at the entrylevel hardtails and feeling the tyres. After 10 or 15 minutes the ‘old guy’ straightens his tie, pushes his spectacles back on to the bridge of his nose and briskly heads for the door. Three steps more, almost out of the door when one of the sales guys yells: “Need any help sir?”“Just looking,” mutters the “old” guy and thinking to himself: “I was just looking because no one gave me the opportunity to buy.” We’ve all been in this situation in a retail store and, yes, we hit the one-star Google review and haven’t been back again. The “fleeting affair” isn’t always the bike shop’s fault -for example: sometimes first-time customers come in and all they want is the biggest discount possible (actually, impossible!).

Basically, they don’t give a damn about whether the store is still in business in a year’s time. THE RELATIONSHIP OF CONVENIENCE:

This is the socalled regular. These relationships don’t just happen. There is a courtship, there are ups and downs and sometimes a rocky road to bike shops earning a regular. A good bike shop only becomes a good bike shop once it has built up a regular customer base. A perfect regular doesn’t ask for a discount as he know he will be looked after at the till. He’ll be squeezed into a busy workshop when he has an emergency. He’ll accept a delay when his bike shop has a flu epidemic in the workshop. If he sees something online at a great price, he’ll first ask his LBS if they can match the price. The shop can or it can’t - but all is fair in love and war. Regulars and the bike shop don’t just talk bikes. We share stories about our lives, we sometimes/often/ always ride together. We’re sad when our regular has to move his life elsewhere. We’re supportive when he has injured himself in a “toughen the f... up” sort of way. And our regulars are sincerely interested in how well our store is doing.

Essentially, this is a rider who engages with a bike shop because WHY IS THE HEADING it’s convenient for TO THIS ARTICLE “THE him or her. It’s in his PERFECT STORM”? neighbourhood. He It’s quite simple: doesn’t have any real Often, our very, very brand loyalty. Or, he’s best customers are driving in a different those where there has “hood” and pops in been a major blow-up. to buy a set of brake Mostly the customer pads. Gets an urge to has the blow-up. buy orange flat pedals, Sometimes the bike checks online, and shop has the blow-up. orders them online. It’s like in any human On vacation, the kids relationship (read: are driving him crazy, best buddies/living tosses up between a together/engaged/ fishing rod and a road married/business bike. The road bike partners). wins and so does the The perfect storm seaside local bike shop is where everyone (which sells fishing survives and the rods as well). The cool survivors have a special thing about this guy is bond forever. Mmm he’ll happily tell his ... forever? Well, at neighbourhood bike least in a philosophical shop about each of sense. his buying adventures - sharing the love. And if his STIRLING SENIOR KOTZE is a bike shop is cool, cycling industry veteran, and with they’ll share his son Stirling Junior, operates his enthusiasm a popular bike shop in the centre (or tease him, of Cape Town. Follow him on Instagram @revcycles and write just a bit, if his to info@revolutioncycles.co.za purchase lacked a with your article suggestions (we bit of judgement). need ideas!)

DEAR DIARY As if training wasn’t difficult enough to manage, cyclical changes in female athletes create an added consideration when looking at efficient recovery, writes BENOIT CAPOSTAGNO. he physiological responses to a training session are largely influenced by the hormonal profile of the athlete at the time of the session and in the hours and days that follow. It is for this exact reason that some athletes will use exogenous hormones (doping practices) in order to aid their recovery from exercise. When we think about hormones that effect athletic performance, we usually focus on hormones such as testosterone, EPO and growth hormone. However oestrogen and progesterone not only play a major role in reproductive physiology, but also exert their effects on a host of other physiological systems, which may impact the response to, or recovery from, a training session. There is an increasing number of women taking part in both recreational and competitive mountain biking. Female athletes may therefore notice differences in their responses to a particular training session or during a block of training (mesocycle) due to the cyclic changes in both oestrogen and progesterone levels.

Recently, researchers from the University of North Carolina and Erzincan University investigated if the responses to a standardised training session differed during the menstrual cycle. Eight welltrained, eumenorrheic female runners were recruited for this study. The women completed two bouts of moderate-intensity running (90 minutes at 70% of their VO2max) at two different time points: + T he mid-follicular (MF) phase where the sex hormone concentrations are low (~8 days after the onset of menses). + T he mid-luteal (ML) phases where the sex hormone concentrations are elevated (~23 days after the onset of menses) Two blood markers were measured at rest, immediately after the training session, and then 24 and 72 hours later in order to track the physiological responses

to the standardised exercise bout. Creatine kinase (CK) is often used as a marker of muscle damage and Interleukin-6 (IL-6) is a marker of inflammation. CK levels were not different at rest or immediately following the training sessions during the MF and ML phases. However, 24 and 72 hours after the standardised training session, CK levels were significantly higher during the MF phases compared to the ML phase. So when the level of circulating sex hormones was low, the runners experienced greater muscle damage following a standardised exercise session. Similarly, IL-6 values were not different at rest during the MF and ML phases, but were greater immediately after the training session, as well as 24 and 72 hours later in the MF phase. IL-6 plays an important role in the recovery and adaptive process, so the elevated levels observed during the MF phases are not bad, but rather highlights the need for some important considerations. It is important to note, that this study was a pilot study, and this investigation should be repeated in a larger group of athletes, with more frequent measurements. However, despite these limitations the data presented in the study does indicate that responses to the same training stimulus may differ during the menstrual cycle in healthy female athletes. The different responses are most likely due to the normal biological fluctuations in hormone levels that occur during the menstrual cycle. Athletes should track their menstrual cycles in order to monitor how they feel during the different phases. There may be a greater need for recovery time during the MF phase and training can then be adjusted if the need arises. If you are interested in reading more about the study, the citation is included below. It is openaccess so it is available to anyone interested. Hackney et al., Female sex hormones and the recovery from exercise: Menstrual cycle phase affects responses, Biomedical Human Kinetics. 11 (1), 87 – 89.

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

NUTRITION

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E AT L I K E A

(WO)MAN There are some key physiological differences between males and females that can influence what we should be recommending in terms of nutritional approaches. ADRIAN PENTZHORN unpacks ….

nfortunately most research into sports nutrition uses male participants and we cannot necessarily extrapolate these results to females. Most research into female athletes focuses on eating disorders, which is unfair and not entirely useful as most female athletes do not have an eating disorder. The research is slowly catching up and there are a few key things for us to keep in mind. Some nutritional needs are influenced by body size, metabolic rate and energy needs at rest and during exercise and for example are greater with larger stores of muscle. Conversely smaller athletes have slower rates and smaller energy expenditures. Naturally this stands to reason that less energy (food) is needed to support training goals. Body size is also a reason some research leaves us with more questions than answers. Studies show that women have a greater capacity to burn fat when expressed relative to weight, while males will still burn more on average due to the higher energy demand of having to move a larger frame around.

There has been some focus on estrogen and its impact on restricting glycogen (carbohydrate) storage after animal studies showed this. However in human trials it seems if we provide sufficient carbohydrate we can still maximise fuel stores and enhance performance. The tough bit can sometimes be for smaller women typically eating 3-4 g/kg of carbohydrate but we would be aiming to double this to properly load and that can be quite a bit of food to get through. During exercise there is no reason to recommend any carbohydrate strategy based on sex – absorption and tolerance are the only limiting factors here. Sweat rates and sweat sodium concentrations are as variable as in males and the fluid needs are again typically based on body weight. For example a 65 kg female athlete would be aiming to keep her fluid losses (weight loss) to 1.3 kg during an event, or less than 2%. Protein studies also seem to show that women and men who exercise have similar relative needs, around 1.6 g/kg per day. What we do to maximise protein use, recovery and repair is split this into four daily servings. Our 65 kg lady here would be looking for 25 g servings of protein at each meal. 25g protein servings: 3 eggs, 100 g meat or chicken (raw weight), 120 g fish (raw weight), 40 g biltong, 1 scoop protein powder, 400 g yogurt, 200 g cottage cheese, 150 g edamame beans, 150 g tofu, 700 ml milk, 300 g chickpeas/peas, 160 g Quorn The one micronutrient we need to pay attention to is iron. Female athletes, particularly endurance athletes, are at a higher risk of iron deficiency which can lead to a drop in performance, fatigue, poor recovery and anaemia. A blood test is easy and definitive. For female athletes following a vegetarian diet or calorie restricted diet this is quite important and focusing on iron rich foods a worthwhile addition. Iron rich foods: liver, kidney, eggs, red meat, seafood, oysters, fortified bread/flour/cereals, molasses, dried legumes, nuts, leafy green vegetables, broccoli, figs, raisins, cocoa An interesting and evolving bit of research is looking into the influence of the natural variations in hormone levels through the menstrual cycle on responses to training, performance and nutrition. It does seem that certain approaches may be tailored to this in the future so it’s a space worth watching out for.

PROTEIN PANCAKES A nice post workout recovery that will serve up a delicious 25 g of protein, some carbohydrate and 20% of your daily iron needs.

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Mixed berries fresh or frozen, 60g Tap water, 60g Eggs chicken whole raw, 47g, 1 small White self raising flour, 30g Bananas, 30g, Half banana Figs dried, 25g, 1 fig Vegan protein powder,15g,Half scoop Chocolate dark 85-90% cocoa, 7g, 1 large square Oil coconut, 3.7g, 1 tsp Vanilla essence, no alcohol, 2.5g, ½ tsp Salt,1g, pinch Place berries into a saucepan with a splash of water. Set over a medium heat, crushing with the back of a fork until the sugar has dissolved and the berries have become saucy. Taste and add a little more sugar if the berries are particularly sharp. Chill until ready to serve. Add dry ingredients (flour, protein powder, salt) to a bowl and mix together. Mash the egg, banana and fig (best to use overripe bananas) and add the vanilla essence. Mix together with dry ingredients. Melt coconut oil in a large pan over a medium heat. Pour four pancakes, cook for 3-5 minutes on one side until bubbles appear. Flip and cook for another 2 minutes. Serve with berry coulis and grated dark chocolate.

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

MAG DIE WAT POSITIEF GETOETS HET

WEER KOM RACE?

Die mense wat my persoonlik ken, dis die wat mooi van my praat, en die wat my net ken van social media (hulle hou minder van my) sal weet dat ek baie, baie, en nog meer baie, teen doping en dopers in sport is. WORDS: HENDRIK LEMMER

ns het natuurlik geen idee van wie dope en wie nie dope nie, elke nou en dan toets iemand positief, hulle het dan ’n helse goeie verskoning. Doen jouself ’n guns en Google iets soos “doping excuses” en jy sal sien wat ek bedoel. Amerikaanse atleet LaShawn Merritt se verskoning was ’n produk wat sy penis sou verleng. Nie seker of ek daai verskoning sou gebruik het nie. Ek wonder of mens positief kan toets van viagra gebruik? Die bekende krieketspeler Shane Warne se ma het vir hom iets gegee om sy “looks” te verbeter, hy het glo ’n double chin-probleem gehad. USA-atletiek het die verskoning van nog ’n atleet aanvaar wat glo vier keer seks met sy vrou gehad het die aand voor ’n race! Ek en my vrou het die Transalp vir ons honeymoon gerace; gelukkig was die meeste stotery daar teen die helse Alpe uit. (Nee, ons fietse was nie weg toe ons terugkom nie.) In 1983 het Adrie van der Poel getuig hy het van sy pa se duifpastei vir lunch gehad. Dit was wedvlugduiwe en daar was nie toetse van verbode middels op duiwe nie. Ja, sy seun is Matthieu, die cyclocross-, bergfiets-

en klassieke champ. Hier in Suid-Afrika het ons iemand gehad wat suksevol beweer het die apteker het sy poeier gecontaminate in die pillebakkie waar die goed afgetel word. In Suid-Afrika is mense ook halfdood siek vir jare as hul gevang word. Ek weet nie wie om te glo en wie lieg nie. Ek sal wel nog ’n interview hou met een van die ryers wat so siek was en wedrenne wen. Na die lang inleiding is my vraag die maand: Moet ’n ryer weer vrylik kan deelneem na die skorsing uitgedien is? Want nou het ons ’n situasie dat ’n ryer wat klaar sy of haar skorsing uitgedien het net die Cape Epic kan ry as dit voor ’n sekere datum was. Hulle nooi wel van die grootste dopers in die geskiedenis na hul event, want dit was glo voor hul datum waarop hulle besluit het. Ander events wil absoluut niemand met ’n geskiedenis van doping hê nie, en by ander is ryers wat positief getoets het en klaar hul skorsing uitgedien het welkom om weer op die podium te kom staan. Iets hier is nie reg nie. Jy is of geskors of jy is nie geskors nie. Indien wedrenne onder UCI- en CSAreëls val, moet ryers weer kan deelneem. Wat ek wel voorstel is dat die strawwe harder en skorsings langer moet wees. Daar kan discount gegee word as jy jou verskaffers, mense wat geweet het, ander ryers se

name verskaf. So gee vir iemand 10 jaar vir ’n eerste oortreding, maar as dit klaar is, is dit klaar. Ek is ook ’n ou wat glo aan second chances. Dit klink nou seker confusing, want dit is. Die Epic en ander wedrenne wat onder globale reëls val kan nie net aanhou om sy eie reëls te maak nie. As ’n event jou lewenslank wil skors moet jy lewenslank geskors wees, soos Lance. Interessant om te sien sy voormalige doping spanmaats ry masters podiums los op die Epic. Iets klink nie reg nie. Ek is seker Yolande en Kevin sal met my saamstem.

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

P H OTO : M u d i K i l w a n d a ( K i l i m a n j a ro)

CALENDAR

Spring has pretty much sprung, time to get back out there and enjoy some off-road eventing.

WESTERN CAPE

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Tiletoria Elgin Valley MTB Darling Hills MTB Stage Race 2019 Greyton MTB Tour Thys Du Toit Memorial Hopefield MTB

EASTERN CAPE

Trans Baviaans Race The 16th edition of the Trans Baviaans 24 hour mountain bike Race and Repeat will take place on Saturday the 10th and Saturday the 17th of August 2019 respectively. The event entries will once again be capped at 1 250 riders per event and riders will be able to take part in teams of two, three or four. Trans Baviaans Repeat

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17-18 The UMKO Adventure Day One finds the

riders leaving the Richmond Country Club and heading onto plantation roads, allowing the field to start spreading out before descending steeply into the upper reaches of the Nkobeni Valley, a tributary of the mighty Umkomaas. On the descent the scenery changes from one of eucalyptus plantations to single tracking through paperbark Acacia. The descent continues through sugar cane fields and alongside the Nkobeni River. The track will take riders under a bridge on the main R56 and then the hard work begins! The climb, on jeep track through acacia woodland, is approximately 3kms. After the initial climb the track continues on an undulating contour as riders slowly make their way up the valley. Luck may have riders bumping into zebra, blue wildebeest, nyala or the ever elusive bushbuck, a few of the many species found in the Umkomaas Valley. Upon exit of the valley, riders will continue on a jeep track through sugar cane and timber plantations back to the Country Club to end a +/- 60 km Day One. There will be three strategically placed water tables on route.

GAUTENG

Hollard JUMA 2019

F R E E S TAT E

De States MTB Series – Round 1

OCTOBER

SEPTEMBER

AUGUST

WESTERN CAPE

The G&T 50 Miler Enter for the first G&T!

Bring your Gravel Bike OR your MTB! Sunday 1 September 2019 @ Doolhof Wine Estate, Wellington @ 8h45. 50Miler: 80km & 1 000m ascent - R350 25Miler: 40km and 700m ascent - R280 Both distances will start in one bunch at 8h45. Both distances begin with fast, open gravel road, followed by a nice climb up a section of Bainskloof Pass - so, save those legs - followed by a very cool descent to Doolhof Wine Estate. The perfect training ride for the 2019 K2C! 6 Ride2Nowhere (Long Route) 6 Ride2Nowhere (Short Route) 7 Piket-Bo-Berg Cycle Challenge & Trail Run 7 Fedhealth MTB Challenge will take place in September at the picturesque Boschendal Farm (The Retreat), between Stellenbosch and Franschhoek. Over the course of two days, riders of all ages will have the opportunity to experience some unbelievable riding over the superb, flowing trails of this scenic wine farm and the beautiful Banhoek conservancy. In addition, the occasion includes an array of activities to ensure a great family-style “breakaway from the everyday”. Boschendal is famous for their picnics (make sure you book yours in advance), quality wines and wine tastings. The Fedhealth MTB Challenge will also offer free massage zones, rider goody bags and giveaways for entrants, plus loads of lucky draws and prizes to be doled out on the day. With all of this happening under sunny South African skies and amidst an unbeatable atmosphere, the Fedhealth MTB Challenge promises to once again be an affair to remember! 27 De Hoop Vlei MTB Experience

WESTERN CAPE

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The Breedenet Cape Duo Eselfontein 3 Day Charity Festival Java MTB Challenge STBB4GOOD MTB Challenge The STBB4GOOD MTB Challenge and Family Day will be taking place on Saturday 12 October 2019 at Overgaauw Wine Estate in Stellenbosch over the Bottelary Hills MTB Trails and Conservancy. The aim of this event is to raise funds for the Miles for Smiles Foundation. The MTB race has become known as one of the “must-do” events on the MTB calendar. Our routes are enjoyable, challenging and well marked, our marshals are on the ball, we have the best water tables in the industry, and we are told that ours is one of the best organised MTB races in South Africa. Loads of unbelievable prizes from our generous sponsors to be won. After the race, chill out in Bedouin tents, eat, relax and take in the view. Enjoy the food market, artisan beers and wine tasting, plus arts and crafts and a jumping castle for the kids. Distances: 60km | 45km | 30km | 12km | 5km 12 Tour de Plett 18-19 The U – MTB Stage Race 19 The Durbie Dash 19 Trail Girl

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16 - 24 Julia Colvin

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

NORTHERN CAPE

Namaqua Quest MTB

021 685 0285/6 GET YOUR EVENT LISTED HERE FOR FREE! EMAIL ALL YOUR 2017 EVENT DATES AND DETAILS TO

EASTERN CAPE

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The “X” MTB Cycling Expedition Maloti 100 Miler

SUSSED@FULLSUS.CO.ZA TO MAKE SURE YOU DON’T MISS OUT ON THE COVERAGE.

AUG/SEP 2019 VOL 60

CLASSIFIEDS

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