Full Sus Feb/Mar 2020

FREE @ BIKE SHOPS!

#MTB F E B R UA RY/ M A R C H 2020 VO L 63

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

F U L L S U S S A

GRAB A COPY & HAVE A COFFEE! NOW AVAILABLE AT

HAVE

WE ALL

GONE

MAD Have we lost the plot? When did our favourite pastime become one big race? Shayne Dowling wants coffee at all water tables, re-evaluates what his riding is all about and looks forward to embracing a go-slow!

W O R D S B Y S H AY N E D O W L I N G IMAGES BY SUPPLIED hen did we go from “it’s so cool to be in the middle of nowhere or out in nature either on our own or with good mates” to “did you check his Strava time? Ja, blitzed the _ _ _ _ (place your last stage race here), 3 hours china, klapped those okes!” Really? We are so lucky to have access to the most amazing places to ride our bikes, we are exceptionally spoilt to have the largest (marathon) stage race calendar in the world and we go to all these insanely beautiful places and we “blitz” through them! WTF?

W

“WE GO TO THE BEST PLACES IN THE COUNTRY TO RIDE THE MOST BEAUTIFUL TRACKS AS FAST AS POSSIBLE, SEE NOTHING, NEVER CHAT, ARRIVING AT THE END ONLY TO FALL ASLEEP IN A 2-MAN TENT”

INSIDE

I completely get the sharp end of the field and to a lesser extent batch B, but after that – folks we are riding not racing. Yes, I also get the folks who challenge themselves and want to beat their previous times etc. BUT let me paint you what I am sure is an all too familiar picture:

HOW TO SURVIVE CYCLING WITH YOUR BETTER HALF

GT SENSOR BIKE REVIEW

BALEIA ROUTES, RIVERSDALE

CUPPA JOE ON THE GO

02

COVER STORY

We have the most well-organized stage race events available to amateurs on the planet. The organisers continually try and outdo themselves, they compete with each other to offer the best routes, a smorgasbord of treats at every watering hole and the most luxurious and well catered race village possible. We as competitors (I prefer to call most of us riders) have to save our hard earned cash to enter these “not so cheap” events, train for months, ensure our bikes are the best we can afford and maintain them, juggle work and family to keep all happy – even if it means getting up before the birds, sneaking around the house like a ninja, riding in the dark even in summer and pretending for the rest of the day we are 100s when all we want to do is go and sleep.

Oh and then we try every possible diet (riding is a weight game you know), eating plan, shake, smoothie, supplement, juice and “secret” concoction – – to eke out that extra minute or to make those damn climbs seem easier. And then there are the massages, coaches, nutritionists, dieticians, surgeons (yes you will fall, pull or break something), physiotherapists, biokineticists and your next best friend, anti-inflammatories! Oh and of course your bike accessories: bombs, tubeless tyres, sealant, plugs, lights, bells, helmets, shoes and anything carbon! Oh and you have to look cool! Lekker kit, preferably custom designed with you and your missus’ name on it, best chamois (and lube!), bibs, socks that breath, wet weather gear and then we haven’t even started with electronics: GPS, power meters, heart rate monitors, watches and now bicycles with batteries. Phew!

Oh and my point? We go through all of this so that we can go to the best places in the country, to the most remote, the most beautiful, well manicured, maintained and unbelievably created tracks to go as fast as possible, see nothing, never chat, kak on or get kakked on by your partner, arrive back at the race village completely shattered and sleep in a two-man tent for most of the day! HAVE WE GONE MAD? A really good cyclist mate of mine, whom is really

fit and to who exercise is an integral part of his life and so as a matter of course rides much faster than I will ever do, admittedly has a decent bike and good gear but doesn’t have a heart rate monitor or even a bike computer, has a simple philosophy: “I start at the start and stop when I get to the finish.” Always enjoying himself, always with a smile and always looking up!

I would like to suggest that perhaps the races put up coffee machines at the water tables. Don’t be silly I hear you race snakes saying – nope I am serious.

Grab a coffee in the magnificent bushveld, along a serene river bank or in the desolate Karoo (ok we may need iced coffee) smell the aroma and if that’s what it takes to make you appreciate your surroundings, bring on the Joe! My concern (point) is that we quickly forget why we started this magnificent sport to start with – the fun, the jol, the amazing sights, the soul therapy, the mates and of course – the coffee! Yes we all have to train, we have to do the long rides and we have to

for the last groups of riders, or that they are packing up – that’s frankly a crock! Most of the fast folk don’t stop at the tables and carry their own nutrition so what’s the rush? I really think that this should be the year of making every event you enter an LSD! What I hear you ask again. An LSD or Long Slow Distance is an integral part of most training routines and is touted as being the best ride for losing weight as well as getting endurance fit (stamina) – if ever you needed an excuse to do your next event slowly, there you have it. Chill out, all of you! Take it easy, take selfies, pics, make a tic-toc for your kids, kick back at the viewpoints and celebrate your SPB (Slowest Personal Best)! In fact first team home buys the drinks!

While of course there is an element of facetiousness in my suggestions, what I am completely serious about is that we all make a concerted effort to enjoy our riding, that we can get fit and enjoy a race without being completely blown when we reach the beer reward! That training is fun, that weekend rides are social affairs and not just “WE QUICKLY FORGET WHY WE STARTED THIS a head down chase around the most arduous loop MAGNIFICENT SPORT TO START WITH – THE FUN, you can find. That you get to enjoy the coffee THE JOL, THE AMAZING SIGHTS, THE SOUL THERAPY.” stop! Have that toasted banana bread dammit and chat about how close you watch our waist – it all makes the rides more fun. BUT came to bailing, how awesome the trails are and how don’t forget to have fun, dammit. You will quickly magnificent that new bike looks! There are times of appreciate things when you can’t ride – another mate course that you just need to shut up - forget about recently broke his foot and went into an immediate everything else and get some soul therapy – that mix grey funk but once he realized that his mates weren’t of nature and endorphins – that, as my wife says “ going to drop him, that he would recover and that makes you a better person!” We all have different we would continue to harass him with pics of all our goals for riding BUT don’t forget to smile, smell rides, he quickly cheered up and is now chomping at the coffee (Def: you are telling someone to be more the bit to get back onto the bike. realistic and more aware of what is happening around Event organisers must also consider that them – Collins Dictionary) but of course, stop and potentially their most important section of the race smell the roses! Def: (idiomatic) To relax; to take is in fact not the sharp end. How many times have I time out of one’s busy schedule to enjoy or appreciate heard that there is not a thing left at the waterholes the beauty of life – Cambridge Dictionary).

EDITOR’S LETTER

EDITOR’S LETTER

04

CONNECT WITH US

@FullSussa FullSussa FullSussa

W

elcome 2020!! By now things are in full swing, whether at work, back to school or at home. So while late mornings, lazy lunches and indulgent meals are a thing of the past, your routines are probably firmly back in place and along with the routines, exercise schedules are back on track. Let’s face it, although getting the bike down to Plett or South broom on the bike rack looks really cool and while there was every intention of exercising over the silly season, it’s tough. But hey that’s what holidays are all about – time to chill, time to reflect, time to eat, time to spend with the family!

I managed to get a couple of rides in while visiting my parents who have retired to the Garden Route, both rides very short, but actually fun and rewarding. It was great to visit the Garden Route Trail Park again, recently reopened after devastating fires last year, and to see that the trails are just as fun, challenging and testing as ever. This is definitely a must when visiting the area. Another gem in the Sedgefield area is Cycleworx, owned and run by Eugene Roux, a great guy to chat to about local riding – he also took care of a problem on my daughter’s bike two days after Christmas – now that’s what you call service! Thanks Eugene!

MTB NEWS

THE TEAM PUBLISHING EDITOR Shayne Dowling shayne@integratedmedia.co.za EDITOR Shayne Dowling shayne@integratedmedia.co.za ART DIRECTOR Claire Horner 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 CONTRIBUTORS Rob Vogel, Marc van Veen and Robin Moore.

ROGUE CONTRIBUTOR David Bristow PHOTOGRAPHY Zoon Cronje, Craig Kolesky and Oakpics.com PRINTING Novus Print (Pty) Ltd P U B L I S H E D BY Head Office | Cape Town Tel: 021 685 0285 Address: Suite WB03, Tannery Park, 23 Belmont Road, Rondebosch, 7700 Postal Address: PO Box 259, Rondebosch 7701 DISCLAIMER The views expressed by the contributors and columnists do not necessarily represent the views of Full Sus or Integrated Media.

Audit Bureau of Circulations of South Africa NPC

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

01

Jono Statler and I at the Garden Route Trail Park.

Full Sus is stoked to announce an association with Bootlegger Coffee Company. What this means is that now not only can you enjoy the best coffee around but you get to collect, or sit in store and read your fave local MTB publication at any of 25 Bootlegger stores around the country!

AWESOME! We especially love that Bootlegger embraces cyclists and not only offers us early risers’ brilliant coffee for R19 before 08h30 but has undoubtedly has the best toasted banana bread on the planet! A cool vibe, brilliant menu and now the best MTB publication along with it! Grab a cuppa joe and enjoy your FS #MTB in Bootlegger Coffee Company nationally!

I also met up with some of my fellow Cranks, our social riding group, and tried some of the trails in the forests above Knysna. You can either tackle the Simola hill climb or parking at the top and then hitting the trails from there – I parked at the top (This was after much to much of Mom’s trifle so please allow me a bit of leeway).

The trailsare brilliant fun, quite well marked and really well maintained (Kudos to the Knysna trail fairies!). I had time constraints so we didn’t go too far but it is definitely on my bucket list to go and spend a whole lot more time exploring these magnificent trails!

I really like the sound of 2020! I hope that you all have a wonderful year, that your trails are as much fun as gnarly and that you take the time to appreciate every kilometre you are lucky enough to ride. See you out there!

Cheers

HOT OFF THE PRESS! We are super stoked to be teaming up with our very first event as media partner.

Join us in McGregor 11 - 13 September 2020!

To support the Urban Caracal Project log onto www.urbancaracal.org

FULL SUS NOW AVAILABLE IN BOOTLEGGER!

#MEDIA PARTNER

02

2019 JBX AND JACKALBERRY CHALLENGE NEARS THE R1 MILLION MARK IN FUNDRAISING

Late last year cyclists took part for a worthy cause, they traversed hundreds of kilometres during the 2019 JBX and JackalBerry MTB Challenges to raise over R750 000 for the Ubuhle Christian School in Bronkhorstspruit.Completed over two days from 29 to 30 November 2019, the JackalBerry Challenge saw riders cycling 233 km’s from Ubuhle Christian School in Bronkhorstpruit to Machadodorp. This event raised R707 000, while the JBX one day event held on 14th September raised a further R68 000. The money raised from

both events will be used for an admin building and two extra classrooms. One of the cyclists also secured a substantial donation from the Telkom Foundation for a computer centre.

Well done to all that took part and contributed – it is always great to see riders stepping up for good causes but it’s also good to see that funds raised are being used for visible, tangible and life changing items. For more info about JackalBerry Challenge visit: www.jackalberrychallenge.co.za/

05

FEB/MAR 2020 VOL 63

03

GIANT CLUTCH CRANK STORAGE

Ditch the heavy pack and saggy saddlebag with the all-new Clutch Crank Storage from Giant. Lightweight and right there when you need it with six allens, a chain tool and a spoke wrench. The Clutch Crank Storage can solve just about any trail-side mechanical.

The smallest multi-function crank-stored tool on the market with a magnetic locking system that ensures quiet, stable storage. It mounts quickly and easily into a hollow crank spindle, compatible with SRAM, Shimano and Praxis cranks. The clever tool includes 2.5 to 6mm allens, a T25 Torx, a valve core remover, spare chain links and a spoke wrench

04

05

SILVERBACK LAUNCHES S-ELECTRO 29 SPORT New to the Silverback line-up is the versatile all-round sport eBike, the S-Electro 29 Sport. Featuring a Shimano 10 speed group set & and a 34mm SR Suntour XCR 34-AIR, BOOST fork with 100mm of travel with a fully integrated battery to equip you for your next adventure on the trail or for your daily commute to work The S-Electro is perfect if you love to go on long rides and challenging steep climbs, the proven Shimano Steps E7000 electric assist ensuring a more than capable off-road bike. The 36V, 504Wh Darfon Li-Ion Battery and Darfon Smart charger make sure that recharges are quick and assist ranges ample for all-day adventures. It’s pretty cool looking to! Go to www.silverbacklab.com for more info.

LYNE INTRODUCES THE SHRED ZEPPELIN – ALLIN-ONE TUBELESS REPAIR TOOL

Tubeless repair solutions in the past have been somewhat unrefined and required many separate parts to create a complete kit. Lyne have come up with a clever solution! An all-in-one solution that integrates all the required tools and can also be attached to the bike. The Shred Zeppelin has the same silhouette as a CO2 canister and is compatible with CO2 brackets and includes a tubeless plug applicator, tubeless plug storage, CO2 regulator and a valve core remover.

If you unscrew the threaded end of the tool and thread it into the CO2 regulator side the Shred Zeppelin becomes a Tubeless Plug applicator. The tubeless plugs are stored within the body of the tool. Unscrew the back end of

the tool and the Shred Zeppelin becomes an in-line CO2 regulator. Screw in a CO2 cartridge fully to puncture the seal then push over the opened valve. Tightening or loosening the cartridge will regulate the CO2 flow. Inside the threaded end of the tool is a valve core removal slot.

Simply place the tool over the valve core and turn it to tighten or remove the valve core. Clever folks the Lyne people! Check out https://www.on-lynecomponents.com/ for vids and more details.

06

ACE 2020 – RIDE GUIDE S P E C TAT O R P O I N T S

WHERE TO WATCH THE

ABSA CAPE EPIC, LIVE Standing alongside a dusty singletrack and watching the Absa Cape Epic fly by is the best way to immerse yourself in the race.

It provides a thrilling sense of just how hard the race’s heroes and heroines are pushing as they power up a climb or race down a trail. While you can catch the action live on www.cape-epic.com, you can also head out and watch the race unfold, in the flesh, at the following locations.

STAGE 1 | MONDAY, 16 MARCH 2020

SPECTATOR POINTS 2: MANLEY WINE LODGE

SPECTATOR POINTS 1, 2 & 3: ESELFONTEIN FARM

Manley Wine Lodge acts as the stage’s second Spectator Point and will offer incredible encounters with riders soon after they have tackled the infamous Bone Trail. You can settle in for the morning at Manley Wine Lodge, enjoy a coffee and a bite to eat. After riders have passed through Manley Wine Lodge, it is onwards and upwards to Fanties Pass and the Land Rover Technical Terrain. Once you’ve spotted the team you’ve come to support, we’d recommend heading back to Saronsberg Wine Estate and getting ready to welcome the riders home from what is sure to be a challenging stage.

Located within walking distance from each other, Eselfontein Farm hosts all three spectator points of the opening marathon stage. The farm is famous for its rugged mountain biking trails and fans will be able to see the effects of the rocky singletracks on the riders as they loop in, out and back from the central farm complex, passing nearby on three occasions.

There will be food and drinks available for purchase at each of the three points. Fans are reminded that they will have to park centrally and walk, so wear appropriate shoes and a hat to shield you from the harsh African sun.

•

GPS Co-ordinates: S33° 16.276’ E19° 08.742’ Kilometres into the Stage: 59km Distance from race village: 8km

PROLOGUE | SUNDAY, 15 MARCH 2020

•

Website: www.eselfontein.co.za

•

VANTAGE POINT A: UCT XC TRACK

•

GPS Co-ordinates: S33° 24.062’ E19° 26.128’

•

Two kilometres into the 2020 Absa Cape Epic, riders will reach the first singletrack of the race, on the UCT XC Track. Fans can gather here to marvel at the skills of the elite riders and cheer on their friends or family members embarking on the challenge ahead. Walk up from the UCT rugby fields, where the Prologue starts and finishes, after absorbing the nervous atmosphere created by 650 teams eagerly anticipating the start of their Untamed journey.

•

Kilometres into the stage: 37km, 55km & 73.5km

•

Distance from race village: 14km

•

GPS Co-ordinates: S33° 56.848’ E18° 25.257’

•

Kilometres into the stage: 2km

•

Distance from race village: 1km

U C I MEN

U C I WOMEN

L AST R I D ER

START

07:00

07:05

08:05

Spectator Point 1

08:30

08:55

11:10

Spectator Point 2

09:15

09:50

12:45

Spectator Point 3

10:00

10:45

14:15

FINISH

11:00

11:55

16:15

UCI MEN

UCI WOMEN

LAST RIDER

START

07:00

07:05

08:05

Spectator Point 1

07:45

08:10

09:50

Spectator Point 2

09:35

10:00

13:20

FINISH

10:45

11:35

15:35

STAGE 4: THURSDAY, 19 MARCH 2020 SPECTATOR POINT 1: WOLSELEY COMMUNITY

STAGE 2 | TUESDAY, 17 MARCH 2020 VANTAGE POINT B: DEER PARK

SPECTATOR POINT 1: WITZENBERG VALLEY - COMMUNITY SCHOOL

Alongside the Deer Park Pump Track, 10 km into the Prologue route, this is one of the most conveniently located vantage points in the entire route. In the shade of the Deer Park pine forest, it is a great spot to bring the family to watch the race.

Out of the sun and just a short drive or cycle from the City centre, it is easy to reach and is close to a selection of shops, restaurants and coffee shops.

•

GPS Co-ordinates: S33° 56.894’ E18° 25.255’

Nestled in the heart of the Witzenberg Valley, where imposing sandstone formations provide the ultimate testing ground for mountain bikers, lies Stage 2’s spectator points. The first is hosted by the Witzenberg Community School, where local vendors will be selling food and drinks to fans coming to take in the show. Located just after the half-way mark, the School will be a great place to judge who is going well on the Queen Stage and who is taking shots from the relentless terrain.

•

Kilometres into the stage: 10km

•

GPS Co-ordinates: S33° 12.592’ E19° 16.649’

•

Distance from race village: 10km

•

Kilometres into the Stage: 45km

•

Distance from race village: 30km

VANTAGE POINT C: DEAD MAN’S TREE Probably the most iconic of the 2020 Absa Cape Epic spectator points, Dead Man’s Tree provides a natural amphitheatre from which to view the race. Located 11 km into the stage, where the riders crest the steep dual track climb from Deer Park and turn onto Table Mountain Road, it provides an excellent view over the Cape Town City Centre and the riders grinding their way slowly up the mountain. Pack cowbells, vuvuzelas, sunscreen and refreshments, along with a wide-brimmed hat.

It is sure to be festive.

START Spectator Point 1 FINISH

UCI MEN

UCI WOMEN

LAST RIDER

07:00 08:45 11:05

07:05 09:25 11:50

08:05 11:55 16:15

STAGE 3 | WEDNESDAY, 18 MARCH 2020 SPECTATOR POINT 1: CHURCH STREET, TULBAGH

FIRST RIDER

LAST RIDER

START

06:40

12:40

Vantage A

06:48

12:44

Vantage B

07:24

13:02

•

GPS Co-ordinates: S33° 17.119’ E19° 08.313’

Vantage C

07:33

13:08

•

Kilometres into the Stage: 21km

UCI WOMEN’S START

10:40

UCI MEN’S START

11:45

•

Distance from race village: 7km

FINISH

13:25

GPS Co-ordinates: S33° 57.343’ E18° 25.130’

•

Kilometres into the stage: 11km

•

Distance from race village: 12km

•

GPS Co-ordinates: S33° 26.830’ E19° 09.539’

•

Kilometres into the Stage: 29km

•

Distance from race village: 28km

SPECTATOR POINT 2: BERGSIG ESTATE

Watch the sprint for the Dimension Data Hotspot unfold right before your eyes from Spectator Point 1 of Stage 3. Located on the historic Church Street of Tulbagh, the sprint is sure to be fast and furious, in odds with the peaceful surrounds created by the old oak trees and 300-year-old Cape Dutch buildings.

Park on Main Road and grab a coffee at one of the village’s great coffee shops before choosing a good vantage point from which to watch the sprint. Remember the UCI Men are expected in Tulbagh at 07:45.

•

Located at Water Point 1, the first spectator point of the l ongest stage of the 2020 Absa Cape Epic is hosted by the Wolseley Community. Fans will be joined by enthusiastic locals as they cheer the riders on into the hinterlands of the Waterval Nature Reserve. Spectators should note that they will need to park alongside the road, so be sure to follow the instructions of the marshals.

Nestled at the foot of Bainskloof Pass, Bergsig Estate is one of the Spectator Point highlights of the 2020 Absa Cape Epic route. Not only does the wine farm boast incredible views of the mountains, both to the north and south, but it also serves fantastic coffee and even a offers wine tasting for the fans arriving later in the day. The restaurant will be open if you need to refuel before making the trek to the Du Toitskloof Pass or Tunnel. Keep in mind when driving to Wellington that Bainskloof Pass itself will be closed to traffic, adding another 30 kilometres and 25 minutes to your drive.

•

Website: www.bergsig.co.za

•

GPS Co-ordinates: S33° 31.110’ E19° 11.564’

•

Kilometres into the Stage: 68km

•

Distance from race village: 35km UCI MEN

UCI WOMEN

LAST RIDER

START

07:00

07:05

08:05

Spectator Point 1

08:05

08:30

10:25

Spectator Point 2

09:40

10:25

13:30

FINISH

11:05

12:00

16:15

08

ACE 2020 – RIDE GUIDE S P E C TAT O R P O I N T S

STAGE 7 | SUNDAY, 22 MARCH 2020 SPECTATOR POINT 1: DVINE ESTATE Though fans are encouraged to head straight to Val de Vie, there are two spectator points on the Trail to Val de Vie, from where one can watch the action unfold, trail-side, for a final time. Halfway into the final stage, Dvine Estate lives up to its name, providing a fantastic vantage point from which to speculate as to the outcome of the Grand Finale.

•

Website: www.dvinegroup.co.za

•

GPS Co-ordinates: S33° 44.697’ E19° 02.635’

•

Kilometres into the Stage: 33km

•

Distance from race village: 16km

SPECTATOR POINT 2: AVONDALE WINE The final spectator point of the 2020 Absa Cape Epic is located just 20 kilometres from the final finish line, at Val de Vie. If you are to make it to the Grand Finale on time to see your team finish, you cannot afford to dally at Avondale for too long. Which is a pity as the farm has a restaurant, coffee shop and offers wine tasting.

STAGE 5: FRIDAY, 20 MARCH 2020

SPECTATOR POINT 3: DOOLHOF WINE ESTATE

SPECTATOR POINT 1: IMBUKO WINES

Best known for its superb Dark Lady red wine, Doolhof is a mainstay of the mountain biking community. Situated on the Wild Boar trails, and with a cross-country loop of its own, it has provided the testing ground for many a mountain biker.

In this year’s Absa Cape Epic, the riders will return from the furthest reaches of the Groenberg Valley. Once they pass the Doolhof Water Point only 14 kilometres of the penultimate stage remain. They will need your encouragement though, the 81.5 kilometres to Doolhof will have been exceptionally challenging.

As the co-title sponsors of one of South Africa’s top mountain bike teams, it is only right that the Absa Cape Epic supports a fellow supporter of the sport and visits Imbuko Wines during Stage 5. The farm is known for its award-winning wines and is perfectly located to witness the skirmishes before the battle royale kicks off on the Hawequa climb. The restaurant and wine tasting will be open, so arrive early for a coffee and stay for something more indulgent.

•

Website: www.avondalewine.co.za

•

GPS Co-ordinates: S33° 45.903’ E19° 00.082’

•

Kilometres into the Stage: 45,5km

•

Distance from race village: 17.5km

START Spectator Point 1 Spectator Point 2 VAL DE VIE

UCI MEN

UCI WOMEN

LAST RIDER

08:00 09:25 09:50 10:40

08:05 09:40 10:20 11:20

09:05 11:30 12:30 14:05

THE GRAND FINALE | SUNDAY, 22 MARCH 2020 VAL DE VIE

Spectator Point 1

07:45

08:05

With the Grand Finale of the 2020 Absa Cape Epic kicking off an hour later, there will be a festive atmosphere in the race village.

Fans are encouraged to make their way straight to Val de Vie to ensure the riders receive the world-class reception their herculean efforts over the last eight days deserve. Arrive early to secure a prime seat on the pavilions. Stroll through the food and Absa Cape Epic partner stalls. Or book a VIP Grand Finale experience and watch from right alongside the finish line. There most certainly will be no shortage of excitement and emotion on the lawns of Val de Vie.

Spectator Point 2

09:30

10:05

Spectator Point 3

10:30

11:20

•

Website: www.valdevie.co.za

FINISH

11:05

12:00

•

GPS: S33 38.044’ E18 19.659’

STAGE 6 | SATURDAY, 21 MARCH 2020

•

Kilometres into the Stage: 66km

SPECTATOR POINT 1: WELBEDACHT WINE ESTATE

•

Distance from race village: 26km

Website: www.imbuko.co.za

•

Website: www.doolhof.com

•

GPS Co-ordinates: S33° 40.521’ E19° 01.330’

•

GPS Co-ordinates: S33° 37.562’ E19° 04.950’

•

Kilometres into the Stage: 19.5km

•

Kilometres into the Stage: 81.5km

•

Distance from race village: 6km

•

Distance from race village: 9km

•

UCI MEN

UCI WOMEN

LAST RIDER

START

07:00

07:05

08:05

Spectator Point 1

07:50

08:10

09:45

FINISH

10:50

11:45

15:45

START

Home to Schalk Burger and Sons wines and the famous Number 6 restaurant, the first Spectator Point of Stage 6 is on Welbedacht Estate. Situated 9 kilometres from the race village and 18.5 kilometres into the stage, it may be too early to sample their wines when you arrive, but fortunately, the coffee shop will be open.

•

Website: www.wellington.co.za

•

GPS Co-ordinates: S33° 34.646’ E19° 01.184’

•

Kilometres into the Stage: 18.5km

•

Distance from race village: 9km

SPECTATOR POINT 2: LINTON PARK WINE ESTATE

•

Website: www.lintonparkwines.co.za

•

GPS Co-ordinates: S33° 36.611’ E19° 02.202’

•

Kilometres into the Stage: 57km

•

Distance from race village: 4.5km

P H OTO : N i c k M u s i c k

While the riders make a wide 57-kilometre loop to the north of Wellington, fans can take their time cruising the 5 kilometres of gravel road that separates Welbedacht from Linton Park. The farm provides a beautiful setting for a spectator point and boasts a restaurant and a winery, which offers wine tastings to those relaxed enough to enjoy them.

UCI MEN 07:00

UCI WOMEN 07:05

10

COFFEE ZONE

WHAT BREW MY BRU? Saffers have truly embraced the coffee culture. We are now more than just instant coffee folk, insisting on the blends we like, it must be brewed to our preference and, much like us all having a travel coffee mug, we all have an opinion on who makes the best coffee – or certainly who our favourite is. Cyclists are particularly particular when it comes to their brew, so we put together a few of the choice coffee roasters around SA as well as choosing our favourite blend!

WESTERN CAPE

6 - TRIBE

hint of toffee

http://www.tribecoffee.co.za/ HOUSE BLEND - an Italian style blend including Robusta Mouthfeel: full bodied but gentle On the nose: berries and milk chocolate Taste: the delicate flavours with slight sweetness and hazelnut

7 - MTB COFFEE CO https://mtbcoffee.co.za/ SINGLE TRACK % ARABICA. Mouthfeel: full bodied and well-balanced On the nose: earthy and rich Taste: lingering dark chocolate and earth

8 - DELUXE COFFEEWORKS https://www.deluxecoffeeworks.co.za/ DELUXE HOUSE BLEND (Brazil, Guatemala, Ethiopia) Mouthfeel: full bodied and complex.

On the nose: orange and raw cocoa Taste: dark chocolate with citrus fruitiness

4 - TERBODORE

1 - BOOTLEGGER (Also available

in Joburg) www.bootlegger.co.za

02

BOOTLEGGER BLEND Mouthfeel: medium bodied On the nose: hazelnut Taste: chocolate, nuts and caramel 2 - ORIGIN COFFEE

www.originroasting.co.za

COLUMBIA BELLA VISTA – Mouthfeel: medium bodied On the nose: cherry and Fanta Taste: dark chocolate orange

03

3 - TRUTH

04

https://truth.coffee/

BLACK HONEY Mouthfeel: medium bodied On the nose: candy apple Taste: apple and plum with a

https://www.terbodorecoffee.co.za/ THE GREAT DANE (Indonesia, Brazil, Ethiopia) Mouthfeel: full bodied and structured On the nose: chocolate Taste: smooth dark chocolate taste

5 - BEAN THERE (Also in Joburg) https://beanthere.co.za/

ETHIOPIA Mouth feel: medium bodied

smooth and rounded On the nose: floral Taste: earth a cocoa with citrus overtone

06

01

07

08

09

GAUTENG

9 - MISSELI (Pretoria)

05

https://misseli.co.za/ MISSELI BLEND (100% Arabica) Mouthfeel: medium bodied On the nose: chocolate nutty Taste: dark chocolate and dark fruits

10 - 4TH AVENUE COFFEE ROASTERS https://www.4thavenuecoffee.co.za/

A BOUTIQUE CAFÉ AND COFFEE ROASTERY in

Parkhurst.

THE SECRET BLEND “LEGENDARY PINK” Mouthfeel: full bodied, complex On the nose: cocoa Taste: dark notes of raw chocolate

10

11

FEB/MAR 2020 VOL 63 11 11 - CRAFT COFFEE

12

https://www.craftcoffee.co.za/ CRAFT HOUSE BLEND (Uganda, Brazil, Tanzania) Mouthfeel: light to medium roast, full bodied On the Nose: floral, chocolate, sweets and spices Taste: vanilla, dark chocolate and hints of toasted hazelnuts and brown sugar sweetness

12 - FATHER COFFEE – Rosebank and Braamfontein http://www.fathercoffee.co.za/ HEIRLOOM BLEND – signature blend Mouthfeel: medium bodied, balanced On the nose: lime and raspberry citrus notes Taste: nuts and dark chocolate

canephora plant. Commonly found in the Eastern Hemisphere, it typically has a bitter, rubbery taste. www.enjoyjava.com

Arabica: Making up 60% of coffee production worldwide, this is a type of coffee of the Coffea arabica plant. Commonly found in Ethiopia it has a slightly sweet taste with hints of chocolate and caramel. www.enjoyjava.com

13

Dark Roasts: Dark brown, almost black in colour with a slightly oily

K Z N 15

https://www.skylinecoffee.co.za/ Mouthfeel: medium bodied, clean On the nose: fruit and chocolate Taste: plums and raisins with some dark chocolate

https://www.bluebirdcoffeeroastery.co.za/ GUATEMALA PRIMAVERA FAMILY Mouthfeel: full body On the nose: bitter dark chocolate Taste: dark chocolate and plums with a hint of sweetness

surface. Dark roasted beans original flavour is replaced by that of the roasting process with a slightly bitter or burnt taste. The caffeine content is significantly decreased. www.coffeecrossroads.com

Espresso: Made with pressurised almost boiling water through finely ground coffee giving you a complex, highly caffeinated shot of coffee in under 30 seconds. A sign of a good espresso is the crema, a thin light brown creamy looking layer on the top of the espresso. www.roastycoffee.com

15 - THE BEAN GREEN COFFEE COMPANY

16 - BLUEBIRD COFFEE ROASTERY

Light Roast: Light brown in colour with a dry surface. Lightly roasted

Medium Roasts: Medium brown in colour and also dry on the surface.

They have a more balanced flavour, aroma and acidity. They also lose some of the caffeine. www.coffeecrossroads.com

https://www.motherlandcoffee.com/ ORIGINAL BLEND (Rwanda, Ethiopia) Mouthfeel: medium bodied On the nose: floral and citrus Taste: chocolate and earthy notes

https://www.beangreen.co.za/ THE BLUFF BLEND (Three Ethiopian Beans) Mouthfeel: full bodied and complex On the nose: fruity and heady Taste: complex with dark cocoa

14

beans contain more of their original flavour as well as most of the caffeine from the bean. www.coffeecrossroads.com

13 - MOTHERLAND COFFEE

14 - SKYLINE COFFEE

G L O S S A RY O F C O F F E E : Robusta: A type of coffee made from the beans (seeds) of the Coffea

Cappuccino: A cappuccino consists of 1/3 espresso, 1/3 steamed milk with

16

1/3 foamy milk on top. Like a flat white, the milk should not overpower the taste of the coffee but is definitely more noticeable. www.roastycoffee.com

Flat White: Unlike the cappuccino, a flat white uses textured milk (micro

foam). Poured over 1-2 shots of espresso. Using less milk and served in a slightly smaller cup than a cappuccino, a flat white has a silky texture and a stronger coffee taste as the micro foam doesn’t disguise the taste of the coffee as much as foam. www.roastycofee.com

14

RIDE REPORT

RIDING WITH YOUR SPOUSE

I like to ride my bike. OK, I like to ride my bike a lot. This is not particularly unusual, most of the members of my cycling group are the same. And there are many such cycling groups.

Second-hand frame, cheap components and a fairly competent MTB was built and proudly presented. Some colour-coded lycra, a helmet and cleated shoes later and we were good to go.

A N D T H AT I S W H E R E T H E C H A L L E N G E B E G A N .

A lot of what I take for granted proved not to be common sense, or particularly obvious.

Twisting your foot to release the pedal from the cleat rather than trying to lift it off the pedal; gently testing the brakes to see which is front and which is rear, and once determining which is which, not slamming on the front brake with 100% force; getting your weight over the back wheel when descending ...

THE CONSEQUENCES OF MY NAIVETY WERE S U B - O PT I M A L . ne particularly standout feature of almost every cyclist is how few ride with their spouses. I know of one or two couples who do, but they are certainly in the minority and it seems both need to be extremely accomplished riders.

O

FOR THE MOST OF US, SPOUSAL RIDING REMAINS AN ENIGMA. BUT WHY? There are the obvious logistical challenges that are brought about by having (especially younger) children, but logistics aside what other barriers would there be?

Our cycling group has a diverse ability level, from Epic riders on fancy carbon machines to complete novices on alloy hardtails – some even on E-bikes. But we all enjoy the Sunday morning coffee rides immensely.

My spouse is a trail runner, and relatively fit. A migration to mountain biking seemed a logical step and I took the plunge.

Clearly I had failed. I should not have taken anything for granted and needed to share everything that I know about riding an MTB rather than just letting it happen.

So I tried this. But once again failed miserably. The longest bit of listening time I managed to get was about 20 seconds, after which the eyes would roll and I’d get the general “I know, I know” rebuff, or sometimes even the “so when did you become a pro cyclist?” chirp.

We needed professional help. So the help of a skills coach was solicited. With the trail running, fitness was not anywhere near as large an issue as staying upright.

A N D W H AT A D I F F E R E N C E T H AT M A D E !

Overnight I went from knowing how to handle an MTB to being completely “wrong”. I did not have the exaggerated opposite knee sticking out when going around a bend. My bike setup “looked” clearly badly done, the saddle was obviously too low, the

cranks quite clearly the wrong length, my back angle was not correct etc. etc.

These lessons had created a monster. But, a monster who was at least able to remain on the MTB and come and ride a few trails with me. Which was kind of the point of the whole exercise! We had a number of rides together, but due to time constraints I found myself riding in the week mostly with my usual crew, whilst my spouse would do the same but at different times.

Weekends we would occasionally ride together, but again more often than not we would default to our regular riding groups.

AFTER ABOUT NINE MONTHS OF RIDING, I S U G G E S T E D T H AT W E E N T E R A S TAG E R AC E TO G E T H E R . “ I T W O U L D B E F U N ,” I S A I D ...

There were a few ground rules which needed to be put in place. Having had a few rides together already, and both being lawyers, we realized that some ground rules were necessary – this took the form of a verbal agreement:

1 2 3 4 5 6

We would be riding for pleasure, not racing; either party would offer the other any advice N whilst on the ride. Ever; here would be no comments regarding speed or T technique that could be considered to be advice or criticism; he faster rider would not make the slower rider T feel slow or less competent; he faster rider would telepathically know when to T ride in front and when to ride at the back. he faster rider, when riding at the back, will not T make any comments about whether lycra has a slimming effect or not.

15

FEB/MAR 2020 VOL 63

month. That slowing down and genuinely just enjoying the ride and not going as fast as possible was actually fun.

That seemed pretty easy. We entered the race, got matchy-matchy kit, arranged babysitters for the weekend and booked a night in a boutique hotel. A weekend away without the kids spending Saturday and Sunday on our MTB’s. On paper, perfection.

The morning of the event started well. We made it to the start on time and gently got the ride going without too much anxiety. What could go wrong?

And then we reached the first climb of the day. It was probably a respectable 5 km into the ride to allow for a proper warm-up and was really no more than about an 8% gradient. Nothing particularly challenging. Except that being so soon in the ride, the majority of the field attacked it at pace, zooming past us.

This created some consternation, and the extremely well-hidden “fear of coming last” made its first appearance. It is actually quite remarkable how many times before we started I was told to: take in the view; enjoy the scenery; relax at all the water points ... And then this happens.

Being well briefed, I refrained from relying on any of the stock mantras which were banned prior to us starting the ride. But I began to doubt this strategy as my spouse hit heart rate zone 6, 5 km into a rather hilly ride.

At this stage I was riding at the back. Keeping out of harm’s way. But have you ever tried riding at about 40% pace up a hill and not looking like you’re either riding at 40% or taking the p*ss? It is harder than it looks.

“THE FASTER RIDER, WHEN RIDING AT THE BACK, WILL NOT MAKE ANY COMMENTS ABOUT WHETHER LYCRA HAS A SLIMMING EFFECT OR NOT.”

Almost instantaneously I saw the jaw relax, the shoulders lift and maybe, just maybe a hint of a smile appear.

We stopped at all the water points and made friends along the way with likeminded riders who were actually able to speak in full sentences (with punctuation) whilst riding. One of the water points even supplied us with G&T’s and boerewors rolls! Certainly a first for me.

The ride ended way too soon. 30 km, 2.5hrs of fabulous riding on great trails, nothing technical enough to cause any angst, it was perfect. No testy teenage children wanting more airtime from Mom and Dad. No cell phone pings. Just us having a jol, clearing the mind and enjoying the experience. Of course the obligatory lazy lunch, afternoon rest, sundowners, dinner and nightcap at our hotel just topped off a truly amazing experience.

Day Two was a carbon copy of Day One, except that this time we started right at the back of the field with our friends from Day One. We were now comfortable riding at our own pace, which was not maximum effort from either of us. The way it should be.

Spousal riding is by no means something to be undertaken by the feint of heart, but once you break through the perception barriers, all the soppy clichés apply. Give it a go, you won’t regret it!

Which is when that straw that risked breaking the camel’s back presented itself. Near the crest of the hill, another rider pulls up alongside us, looks at me – laughs and loudly proclaims to his spouse “look lovey, another spouse still in zone one like me – he’s hardly even pedalling!”

OOOPS. It was probably good that that happened so soon into the ride. It broke the ice and allowed my riding partner to see that it is not embarrassing to ride with your spouse and that it is not unusual for a rider doing 150 km a week to be stronger than a rider doing 80 km a

SAM ROBERTSON 2019 ABSA CAPE EPIC finisher, wannabe Bishops Old Boy and regular mountain biker.

Father of three and married to Trish for 17 years, who is a keen MTBer since 2018.

16

GEAR ZONE

1

350ML FOLDABLE SILICONE COFFEE MUG

Say goodbye to disposable cups.

On the bike, adding a bulky travel mug to the equation isn’t an option. With the foldable silicone mug you can sip stow and go.

www.outdoorwarehouse.co.za RRP R125

3

2

KITCHENCRAFT LE’XPRESS DRINKS FROTHER Give your hot drinks a professional finish no matter where you are. Lightweight and battery powered you can make yourself that morning Cappuccino with ease.

www.yuppiechef.com R R P R 2 2 9

AEROPRESS COFFEE MAKER

This light portable coffee maker makes coffee on the go easy.

Combining the French press with the pressure of an espresso this little gadget can make one large Americano or four Espressos.

www.yuppiechef.com RRP R699

4

BIALETTI 1-CUP STOVETOP MOKA EXPRESS

Coffee Maker, The Bialetti Moka Express comes in a variety of sizes – the one cup coffee maker is small enough to take on the road with you without adding to much bulk. All you need to do is fill the bottom with water, fill the filter basket with freshly ground coffee and put your Moka Express (or moka pot as some people call it) on portable gas burner (or stove0 and within minutes you will have a rich and delicious coffee. www.capecoffeebeans.co.za R R P R 4 9 9

CUPPA JOE ON THE GO

Bikepacking is the new craft whatchamacallit ... Hitting remote trails and camping out is also on the rise. In fact you may find yourself in a two-man tent at an organized ride and their coffee just isn’t at the high standard you demand. So for the wannabe barista on the move we have found the best portable coffee makers out there – you can even grind your beans on the go! Now there’s no excuse for being a grumpy git in the chute!

5

KAHAWA COFFEE KIT

For most outdoor aficionados freshly brewed coffee is a necessity.

The compact, foldable and reusable Kahawa replaces those cumbersome and awkward coffee makers. Included is the new reusable coffee filter with the finest micro pores that ensures better coffee flavour and eliminates the need for disposable paper filters.

www.atgear.co.za RRP R296

8

PORLEX MINI HAND COFFEE GRINDER

The true embodiment of less is more, the Porlex Mini Hand Grinder is a real anytime, anywhere grinder. Fully hand powered, now you can grind fresh coffee beans from French press to espresso, using the crank handle and the ceramic conical burr.

www.yuppiechef.com R R P R 1 , 9 1 9

7

WACACO NANOPRESSO PORTABLE ESPRESSO MAKER

To use the Nanopresso, you simply fill the filter basket with coffee grounds and the bottom chamber with hot water. Assemble the coffee maker, start pumping, and in no time at all you’ll have a very satisfying espresso, even with crema thanks to the Nanopresso’s max pressure output of 18 bars.

If you’re looking for a way to enjoy espresso while travelling or spending time outdoors, this is your gadget.

www.capecoffeebeans.co.za RRP R1,449

6

STANLEY CLASSIC TRAVEL FRENCH PRESS 470ML

The French Press from Stanley is vacuum insulated so it keeps your coffee hot for ages. Plus, it doubles up as a travel mug. Just make your coffee as you would in a traditional French press, press the coffee down and pop on the lid. This multi-tasking flask features a leak-proof lid and will keep your coffee hot for up to 4 hours.

www.campandclimb.co.za RRP R849

FEB/MAR 2020 VOL 63

TRAIL RIDES

17

BALEIA ROUTES, RIVERSDALE Get yourself completely lost in the Hessequa Region along hundreds of kilometres of remote gravel roads and tracks. Baleia Winery is a good place to start your exploration from …

WORDS AND IMAGES: JACQUES MARAIS

“THE EXPERIENCE IS UNIQUE IN A TRADITIONAL “REGTE, EGTE SUID - AFRIKAANSE DORP” KIND OF WAY”

18

TRAIL RIDES

A must-do pedal option is the winding backroad to Heidelberg. Pop out of town along the Ladismith Road and duck left after around 4 km onto a forgotten dirt strip meandering past dozens of farms dotting the Langeberg foothills there. Grind the big gears as you undulate past Groot Kragga, Sonrug and Krombek on a 30 km-odd ride to neighbouring Heidelberg, and then psyche yourself up for the return ride.

If you’ve got gas left in the tank, nothing stops you from pointing your front wheel north into the mountains. There’s a forgotten gravel road that winds all along the Duiwenhoks River valley and it makes for a beautiful and laid-back ride as you ascend all the way towards Grootvadersbosch Nature Reserve.

By now, you’ll have done in the region of 60 kmplus, making for a humdinger of a return route. It’s your call whether to klap it or sleep over at one of the many top farm stays in the area; whichever way, you’re guaranteed some kickass scenery and gravel-grinding terrain, with some testing climbs along the way.

If you time your ride right, you can get back to the Baleia Bistro just in time to tuck into a menu featuring some world-class cuisine, all while sipping on a glass of award-winning Sauvignon Blanc. And let me tell you, it’s not half bad!

Off-the-bike, the experience is unique in a traditional “regte, egte Suid-Afrikaanse dorp” kind of way, with the added benefits of not having too many other tourists getting in your way. I absolutely love it that this laidback country town now boasts world-class coffee, wine and olive oil to boot!

FAST FACTS: B ALEIA WINES MTB ROUTE

+ + + + + + + + + +

Well it is called “Rivers” Dale BELOW: Riding for all levels abound

+ +

G RADING: Moderate (no technical riding) DURATION: 3-6hrs ound route ride CONFIGURATION: Round route – 60/120km START POINT: Baleia wine cellar TERRAIN: Gravel road, singletrack and jeep track POST-RIDE BEER: Delicious food and drinks at Baleia Bistro MUST-DO EVENT: Baleia Wines MTB Challenge ACCESS: Public roads CELL RECEPTION: Yes ACCOMMODATION: In Riversdale – www.garden-route-info.co.za COORDINATES: 34°06’36.0” / S 21°15’18.3”E CONTACT: w ww.baleiawines.com / +27 28 713 1214

LOCAL BUZZ: Riversdale ... most people know the town more for speed traps than singletrack. Bru, but the times they are a’ changing. Yup, this dorp on the edge of the Overberg now boasts not only a top-class wine and olive oil estate, but some pretty solid mountain biking as well.

Baleia Wines nestles just off the N2 highway and offers excellent access to a full gamut of riding options. Their annual MTB Challenge and Trail Run Event (organised by Chain Gang Events every September) offers a range of distances, including a tough 60 km crank amidst the rural farmlands surrounding Riversdale.

A lot of the riding is along gravel roads linking farms and forgotten villages, but there are plans afoot to allow year-round access to many of the farm tracks and singletrack, too. Go check out www.baleiawines.com for more info.

“YUP, THIS DORP ON THE EDGE OF THE OVERBERG NOW BOASTS NOT ONLY A TOP- CLASS WINE AND OLIVE OIL ESTATE, BUT SOME PRETTY SOLID MOUNTAIN BIKING AS WELL.” TRAIL LOW-DOWN Baleia Wines hosted its 3rd annual Mountain Biking and Trail Running Event this year, with excellent cranking amidst the scenic farmlands, vineyards and olive groves of the so-called “Explorer’s Garden Route”. The vistas here are breath-taking to say the least, but you had better be prepared for some gruelling Hessequa hills along the way.

Distances during the event ranged from 2065 km and you could pick your personal poison when saddling up. Truth be told, the area is relatively uncharted and mountain bike trails have very much been limited to the nearby Grootvadersbosch Conservancy (go and check out www.gvbconservancy.com for some superb singletrack stoke).

There’s something exhilarating about being a “pioneer” along undiscovered routes, though, so next time take your bike when you decide to stop over in Riversdale. Although most of the routes from the Baleia Challenge pass through private farmland and nature reserves, the gravel-biking options abound.

GETTING THERE:

+ From Cape Town, follow the N2 east for just on 300km to Riversdale. The winery is 2km outside the town en-route to Mosselbay.

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

COACH

FEB/MAR 2020 VOL 63

19

DIETICIAN

HIGH PERFORMANCE

BREW!

Black Gold - if anything is the perfect example of my performance nutrition beliefs, it is coffee, proof of the power of food. And we are not talking bulletproof nonsense here.

he active ingredient caffeine is well researched in the context of sport and exercise nutrition.

There are two possible actions that athletes may benefit from when consuming caffeine, the first being an increased capacity to exercise through delayed fatigue or lowered perception of effort and the second an enhanced recovery of muscle glycogen (fuel) in certain instances. The magic here is that all of this is possible with levels typically found in coffee, no need for risky supplements.

The benefits seem to occur at around 2-3 mg/kg of body weight, 150-200 mg depending on your size. While the caffeine content of your favourite brew can vary significantly you would find average caffeine content of a double espresso or Americano to be 100-200 mg. A couple considerations when using coffee as your pre-workout of choice include the type of bean, the roast and how it is brewed. The robusta bean is higher in caffeine, almost double that of the typically used arabica so finding a blend with more robusta will give you more bang for your buck. We have sourced a unique blend of beans that we use in The Performance Kitchen to match this. A lighter roast will also provide more caffeine per scoop and the longer the brew time the more caffeine one can extract. My favourite stove top moka pot is up there with the best for squeezing out every ounce of performance enhancement along with drip/percolator style coffee. An interesting study recently showed that even the same blend and same coffee at the same Starbucks showed varying levels of caffeine from one day to the next however so the

T

caveat to food based ergogenic aids is the natural fluctuations you may get in dosing.

Your daily grind is best used before heavy workouts, interval sessions or fasted training rides when the effort might be more than is comfortable. In prolonged stages and events we would normally look to repeat caffeine intake via gum, gels or tabs 10-20 minutes before an effort to allow time to get to work. The fastest absorption is through the mouth so chewing gum works really well. In some of our teams we use a caffeine chewing gum as a half time strategy to good effect.

As with most nutritional strategies, these strategies unfortunately don’t work for everyone. Your genetics go a long way to determining your sensitivity to caffeine and your response can vary from improved performance, to no effect or in a small number of athletes a small inhibition of performance. The take-home point here would be trialling the use of caffeine around training and evaluating how you feel.

Sensitive individuals might feel an effect from the small doses in gels or coke (30-50 mg) but most typically larger doses as mentioned earlier would be needed.

DRINK/ FOOD

SERVING SIZE

CAFFEINE CONTENT

Filter coffee

250 ml

120-200 mg

Espresso

30 ml

60-100 mg

Instant Coffee

250 ml

60-100 mg

Decaf coffee

250 ml

6-10mg

Tea

250 ml

40-60 mg

Coke

300 ml

30 mg

Caffeinated energy drinks

250 ml

80 mg

Dark chocolate

30 g

60-100 mg

Caffeinated energy gels

35 g

40-50 mg

Caffeinated chewing gum

10 g

100 mg

Cocoa powder

5g

12 mg

THE PERFORMANCE KITCHEN COCOVO SMOOTHIE RECIPE INGREDIENTS:

QUANTITY:

Cocoa powder

5g / 1 tsp

Coffee, instant powder or granules

3.2g / 1 tsp

Avocado, average

45g / 1/4 Avo

Yogurt, low fat, plain

125g / 1/3 Cup

Milk, low fat

125g / 1/2 Cup

Banana

60g / 1/2 Banana

Walnuts

15g / 1 Tbsp

Water or ice

60g / 2 Ice blocks

1 - Blend all ingredients together into a smoothie. You can adjust the consistency by playing around with the water/ice, yoghurt and milk ratios to your preference.

2 - An optional addition is a scoop of whey protein for a pre or post workout snack or to use as a meal replacement.

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.

COACH ON CAFFEINE

We all enjoy a good cup of coffee before, during and after our rides. Coffee and cycling seem to be inextricably linked, and a casual roll past the local coffee spots in the early hours of the morning will demonstrate this point. he bikes are parked outside while the cyclists enjoy a flat white pretending not to be constantly checking out their bikes to make sure someone doesn’t run off with it. Apart from the great taste of a well-brewed cup of coffee, the magic ingredient, caffeine does have some notable performance benefits. In this article, we will discuss why, if you aren’t using caffeine at the moment, you might want to consider it.

T

WHY DOES CAFFEINE IMPROVE OUR PERFORMANCE?

Caffeine is a stimulant which exerts its effect on our brains and this results in a reduction in our perceived exertion.

In other words, riding at a given intensity will feel easier when using caffeine compared to no caffeine. The performance benefits of caffeine have been extensively investigated with a wide range of doses and protocols all showing a performance benefit.

HOW MUCH CAFFEINE DO YO U N E E D ?

One important point to make early on is that you don’t need to drink coffee to use caffeine. Yes, coffee does contain caffeine, but the amount of caffeine in a cup of coffee can vary substantially.

Filter coffee, espresso, aeropress, pods or instant coffee (let’s be honest here, that isn’t coffee), all contain different amounts of caffeine. To further complicate matters, the amount of caffeine in an espresso, for example, can vary greatly depending on the beans used, the machine used, etc. So, if you are looking at using caffeine as an ergogenic aid, you might want to use a form of caffeine that will allow a more accurate dose and a more predictable effect. If you are particularly sensitive to caffeine (you

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

lucky fish), ensuring that you can control the dose will be very important.

Caffeine has been shown to improve performance in endurance events of a wide range of durations. Caffeine is available in pill and powder form, and recently a low-dose chewing gum has hit the market. Consuming 3 – 6 mg of caffeine per kilogram of body mass, one hour before training or racing is a well-established protocol. A 70 kg rider, should then aim to consume between 210 – 420 mg of caffeine 1 hour before they head out on the bike. However, performance improvements are all possible with lower doses of <200 mg.

It is important to note that higher doses (>9 mg/kg) could have adverse effects, so more is NOT better. During training or racing, topping up with smaller doses of caffeine (100 mg – 300 mg) can assist in delaying fatigue and improve performance, especially in the final kilometres of a race.

Caffeine can also assist with repeated efforts of a shorter duration, such as those that make up an interval session.

Once again, moderate doses taken 1 hour before exercise can result in an improved performance in repeated high-intensity efforts. Doing more work (higher average power output) during intervals, will result in a greater training stimulus. A higher training stimulus, provided there is sufficient recovery after, may result in an increased adaptation and an improved performance. Using caffeine in training, especially for harder sessions, should also be considered.

In summary, caffeine in low doses can improve endurance performance.

Athletes who are considering using caffeine during races should ensure that they experiment with it in training and less important races first.

20

THE STIRLING REVOLUTION

THE RULES OF MOUNTAIN

BIKE RIDING (UPDATED FOR THIS DECADE)

new year, a new decade. It is time to repeat, review and revamp the rules of mountain biking as we know it!

RULE 1: Always greet other users of the mountain. Wave, smile and acknowledge trail runners, horse riders, hikers, dog walkers and other MTB’ers! The more of us there are on the mountain, the safer and more protected a place it will be.

RULE 2: Always stop (or slow down a lot!) for animals on the trail. This includes dogs and their owners, but also keep an eye out for squirrels, snakes, porcupines and livestock (if you’re riding on farmland).

RULE 3: If you require a permit for the area you are riding in, get one. Ignorance is not an excuse. Yes, the money you pay sometimes doesn’t go back into the maintenance of the trails. Yes, it might be a mission. Yes, it is often over-priced. But none of those facts give you the right to refuse to buy a permit. If you don’t like the cost, terms and conditions enforced for the trail you want to ride, then go ride somewhere else.

RULE 4: When you’re on your bike, there are basic rules to keep everybody safe. When you’re climbing or descending, try keep left.

Instead of whistling and shouting, rather invest in a bell (the bell’s tring is also more audible to individuals with earphones in).

And when you are descending, pass others safely by telling them where you’re passing them. Don’t be a naai and buzz them, thereby scaring the living day-light out of them, because all you’re doing is giving us fast descenders a bad name.

RULE 5: Carry your own spares! Riders have become worse at carrying their own spares, and I don’t know why ... are we more confident in our bikes reliability, are we just ignorant, do new riders need more education on spares and repairs, or are we just plain lazy? Every rider should carry as a bare minimum a multi-tool, a spare tube, a pump or CO2 canister, a tyre lever, a tubeless tyre plugging kit, a chain masterlink, a spare hanger and 100 bucks. Additional spares like a chain breaker, spare valve and core, small pliers, a gator, a nutcracker, a spare cable, a small bottle of sealant and a small blade are all good to carry too!

RULE 6: Always be in control! When you’re riding on shared-use trails, you don’t know what may be around the next corner. So you need to always be in control, able to take avoiding action quickly and safely. This is for your own well-being as well as others on the mountain. “Strava mentality”, and enthusiastic group riding hooliganism has meant that we are all often guilty of riding on the edge of our limit. This is totally acceptable in racing conditions, but try always be in control when out on your general rides.

RULE 7: The biggest movement in our sport at present is the growth and improvement of E-MTB’s. They are faster (uphill), more capable (you can ride to places you never could in the past), and they’re heavier (they need a little extra upper body strength and braking finesse to manage). E-MTB’s have allowed the sport to grow by giving new entrants to mountain biking the ability to ride with their more experienced and physically fit friends without the steep fitness and skills learning curves we’ve had to endure in the past.

Beginner riders on E-MTB’s often feel a false sense of security, riding harder and faster than they are actually prepared for, resulting in more out-of-control riding and crashing.

But this is not unique only to beginners on E-MTB’s either. Advanced riders who move to E-Bikes are also riding harder and faster, often with little regard to the dangers to

A

themselves or others of their additional speed. So what is my point? And what is RULE 7? Simple, there is a great rule out in the open oceans that we need to apply to mountain biking as well; “Motor gives way to sail”. Or in other words, E-Bikers need to give right of way to non-E-Bikers. Also E-Bikers, please set your Strava rides to E-Mountain Bike Ride and setup your own segments, KOMS and QOMS! RULE 8: It sounds pretty obvious to say DON’T LITTER! Energy bar and gel wrappers, permit papers and disposed CO2 canisters need to stay in your pocket. But we also need to go further than this. If you see litter out on the trail, please pick it up and dispose of it correctly at the end of your ride. There is a big movement among surfers at present trying to remove a few pieces of litter out of the ocean and off the beach each time they go for a surf, and we could definitely take a leaf out of their book each time we go for a ride.

RULE 9: Keep your bike in a good and safe condition! Sounds normal right? WRONG! I regularly interact with riders who willingly cut corners when keeping their mountain bike maintained and it truly boggles my mind. This is very often at the risk of safety and the reason for it is always to try and save a little money. Well, I can promise you that a broken collarbone, fractured scapula or the cosmetic dentistry bill are a hell of a lot more expensive, and then there is the trauma you have to go through as well! So, think of this next time you are faced with a choice regarding maintaining your bike, and also know that a regularly maintained bike not only rides better, it also will cost you less in the long term. Why wouldn’t you then want to keep it in tip-top condition?

RULE 10: The final rule. Don’t screw over your local bicycle industry network of shops, importers, service providers, race support crews and trail centres. Virtually every business in our local industry is independently owned (Cycle Lab are the only “big corporate” being backed by Old Mutual). We employ large numbers of people at various job levels who also support their families through their employment in the industry. We pay rent to local property owners and plenty of tax to our government. It means that your money spent and our profit made remain in our country allowing for more growth and hopefully benefits for all of us. The overall impact is bigger than you would wager, but I still see people buying directly from overseas to save a few bucks. It is very short sighted and greedy. Not only are you often foregoing after-sales support and warranties, you’re also deliberately sending your money out of this country (weakening our exchange rate and economy) and giving the local industry the middle finger.

Also, stop trying to squeeze everyone for discount. Often one unreasonably squeezes bike shops that are individually owned. They are literally wiping profit off their bottom line to facilitate a discount obsession; profit that would get reinvested in their shops so that they can provide better service, hold more stock, hire more staff and improve their workshops.

In a nutshell, all the rules are aimed at making everybody’s riding more fun, safer and kinder, and to ensure that your overall experience in the sport of mountain biking in South Africa is not only positive but also constantly improving and rewarding.

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

DHI

LOCAL IS LEKKER! Happy New Year everyone! I hope that you have all had a great festive season and are ready to tackle 2020!

W O R D S A N D I M A G E S : S T E FA N G A R L I C K I was in Germany over the December period but I am back in town and as of one week ago I am back on a downhill bike! It was seven months since I last sat on a dh bike and it was a good feeling to be back on it. I love enduro bikes but there is just something about a dh rig that feels that much better! Also it was the first time on the new Scott Gambler for me so I can say it was a great day!

I also made the decision to race the first local dh race of the season in Paarl which is my local track.

This was just one week after getting back on the bike but seeing that it was my local, I decided to just line up and see how it goes. I had no idea what to expect really as I was used to winning at my home venue.

However after so long out I had no idea and was just hoping to be competitive. It had been two years since my last local event given my two big injuries so it was a great feeling just to be back at the races mingling with everyone!

The local scene has grown a lot since my last event and it was great to see so many new faces! I felt a bit odd to be honest, felt like my first race all over again but great fun. It was a two day event and practice was all day Saturday so I had around eight runs to get comfortable. I was feeling pretty good but I had no idea how quick the others would be so it was a guessing game. The track was in prime condition for race day after a bit of rain overnight just settled all the dust. This made for quicker times as there was more grip on offer. The race was a tworun format and it was best time to take the win. In the first run I had great run but tightened up about halfway down as I realised I was actually racing and my mind started to wonder. I managed to keep it together and finished in third with

I

a 1:42:9 behind Theo Erlangsen and Johann Potgieter. I was happy but knew I had more in me for the next run. I needed to find almost five seconds to catch Theo which was a tall order but I still had hope.

Between the first and second runs the weather warmed up and the wind picked up which made the track more slippery. The wind also would make it almost impossible to go faster due to more resistance through the fast sections. I did give my all in any case and managed to go 0.9 quicker in my second run.

I was a little frustrated because I made some mistakes in my run but I was happy to still go quicker regardless. My position stayed the same and I ended up third overall which, given the circumstances, is not too shabby. As a competitor you always want to win but with just one week on a new bike after everything I have been through I was happy.

Now we have one month until SA national champs in Jonkershoek which is a big goal for me. It will be tough given how stiff the competition is now but with another month to ride I will be in a much better spot. I just want to thank all my sponsors, family and friends for all their support over the last two years. I would not be here if it was not for you all!

Until next time

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

the depot?

I got a great deal at the depot!

They have really great prices too!

Awesome

Yes the Cycle Depot!

They are an online cycling clearance store You donâ&#x20AC;&#x2122;t collect, they deliver to your door!

NO!

So where do I collect my bike from?

Yes!

To your door!

THAnK YOU CAPTAIN CYCLE D!

to be continued ...

NOT THE LATEST BUT BRAND NEW

YOU CLICK

WE DELIVER!

22

CALENDAR

FEBRUARY

GAUTENG 28-1

Route 66 MTB Experience

WESTERN CAPE 1-2

Euro Steel Drak Descent in partnership with FNB

F R E E S TAT E

1-2

Fairtree Simonsberg Contour MTB Stage Race

2-8

TransCape MTB Encounter

6-9

Momentum Health Tankwa Trek

8-9

Lighthouse to Lighthouse MTB

15

The Leopard Crawl

19-22

Knysna Bull

22

Karooburn

29-1 Trans Xhariep 2020: The Free State is wild, unexplored and mostly used as a stop over for families traveling to their chosen destination. The Free State is also Beautiful, friendly and generous. Take it on with your bike and it becomes an even better adventure. Its not always about the destination, its always about the journey of getting there and the Trans Xhariep is no different. With the perfect combination of jeep track, farm roads, gravel and tar sections the journey between the Gariep Dam and Vanderkloof Dam becomes all the more worth it. Experience the Free State like never before. Have a look at the beautiful scenery the Xhariep region has on offer and enjoy the fabulous check points with local flavor everywhere you look. Stop and have a swim, wave to a friendly farmer passing by and remember to take a selfie for good measure. http://www.transxhariep.co.za/

22 Imbuko Big Five: The Imbuko Big Five MTB Challenge aims to be the only South African race that tests riders on an international level when it comes to hill climbing. We aim to grow the Imbuko Big Five MTB Challenge in becoming THE benchmark event to test skill and endurance to compete in the ABSA Cape Epic and other international mountain bike races.

The route is designed by Pieter Van Wyk, who worked on the route design team of the ABSA Cape Epic for many years. Five major climbs (Imbuko ‘Big Five’) will be the main challenges in the race and will take riders through the iconic single tracks of the surrounding mountains of Wellington. Riders can enter as solo, or teams of two riders each (male, female or mixed). There will be a substantial prize purse for the winners, and all riders will receive goody bags upon entering the event.

The whole family can join at the finish line, where there will be food trucks, live music, MTB stalls and much more to keep everyone entertained. https://imbukobigfivemtbchallenge.co.za/

MARCH WESTERN CAPE 1-5

Cape Rouleur

14

Eroica South Africa

15-22

ABSA Cape Epic

27-29

Ride the Cape

28 Giant Pumpkin Festival / Spur MTB Race & Trail Run

wilderness areas, nature reserves, public and private land, showcasing the diverse landscape, fauna and flora along the way. https://www.freedomchallenge.org.za/ 21

Berg 100

24-29

The X-Berg Challenge

28-29

Marriott Freedom Race

F R E E S TAT E 28-29

Amohela Clarens MTB Classic

APRIL WESTERN CAPE 4-5 Weekend Warrior: Grabouw sponsored by Tru Cape - The Weekend Warrior road show is making its way to the beautiful mountains of Grabouw in the Western Cape, known for it’s incredible network of single track, unbelievable vistas and world class wine farms.

Combine this with great riding and a stunning race village ... a relaxed weekend is what awaits all entrants http://www.weekend-warrior.co.za/ 18

Karoo Battle of the Bikes

19

Red Hill

24-26

36ONE MTB Challenge

25

Swartberg100 Gran Fondo

GAUTENG 3-5

Cradle Traverse

4-5

Cradle Mountain Trophy Midvaal 100 Miler

28

Ostrich Crawl MTB Race

19

MPUMULANGA

28-29

WC DH#3 Zevenwacht

15-16

MPUMULANGA

24-2 joberg2c 2020: - joberg2c is a full-service 9 day 900km (600mile) point to point mountain bike stage ride / race through four provinces of South Africa.

It starts 50km south of Johannesburg on the Karan Beef farm and finishes 9 days later on the beach in Scottburgh a small town 50km south of Durban.

29-1

Stanford MTB Classic

SA MTB Cup Series XCO #1

EASTERN CAPE

7

Demacon MTB Series #1

6-9 Prudential PE Plett: Join for a truly unique journey on your mountain bike, up the Eastern Coast of South Africa: the 2020 staging of the Prudential PE PLETT. The eighth staging of the Prudential PE Plett will be set off from the prestigious Kurland Polo Fields, only a few minutes drive from the heart of Plettenberg Bay and finish four days later on a massive downhill flow trail run into Crossways Farm Village. https://www.peplett.co.za/

14

Lydenburg Heritage MTB Race

27-29

Sabie Xperience Mpumulanga

16

Herald Cycle Tour – MTB Race

22

Ride the Karoo

KZN 15-23 Freedom Challenge: – Race to Rhodes The Freedom Trail was established in 2003 with the aim of opening a fully serviced mountain bike trail running across the interior of South Africa. The trail that exists today relies on the use of local accommodation and services thus allowing riders to ride between stops without having to carry all their own food, water and overnight gear. The Freedom Trail passes through many

KZN 25

Tour Durban MTB Challenge

F R E E S TAT E 3-5

Bielie Mielie MTB Classic

4-5

24 hours Southern Skies MTB Relay

ADVERTISE YOUR EVENT IN FULL SUS AND WE WILL SEND YOU COPIES OF THE PAPER FOR YOUR GOODIE BAGS OR REGISTRATION TABLE. CALL DEE ON 021 685 0285/6 GET YOUR EVENT LISTED HERE FOR FREE! EMAIL ALL YOUR 2020 EVENT DATES AND DETAILS TO SUSSED@FULLSUS.CO.ZA TO MAKE SURE YOU DON’T MISS OUT ON THE COVERAGE.

CLASSIFIEDS

FEB/MAR 2020 VOL 63

23

TURN AN Y GL ASSES I N TO M AGN I FY I N G GL A SSES WITH SUPERIO R C L A RITY

For Fast, Focused, Sharp, mountain biking events photography call Oakpics.

www.oakpics.com | 021 854 8723 Oakpics

Just add water and adhere. Lenses are 3cms in diameter and are removable and reusable. Great for those who require magnification for eyewear that is not prescription, like riding glasses. Hydrotac™ lenses can be trimmed to size with a sharp scissors and positioned anywhere on the lens. They do not interfere with forward vision and work well with photochromic lenses.

Price R345 per pair, R600 for two plus P&P. Go to our Facebook page for ordering details or WWW.HYDROTAC.CO.ZA | EMAIL ADRIAN@HYDROTAC.CO.ZA | 072 852 8272

ADVERTISE IN SA’S LARGEST CIRCULATING MTB PUBLICATION Contact Robin Moore on 021 685 0285 or robin@integratedmedia.co.za to book.