This event is covered by a 100% money back guarantee should you attend and not be completely satisfied with the quality of the course.
It’s Cape Trail Clinic time, baby!
Do you want to run faster, with more confidence, and fewer or no injuries? You can attain this ideal state by attending the second Cape Trail Clinic 2016, a dynamic two-day trail running clinic on 5/6 November 2016, hosted by TRAIL magazine with leading running shoe brand Brooks Running and top Cape Town specialist running retailer RUN Specialist Store.
Cherry on top? You can win the hugely popular Brooks Cascadia 11, the company’s top-selling trail running shoe (or your choice of another Brooks shoe). It’s worth R2,199.
If you win the shoe in the draw at the end, you’ll be refunded for your prize, or you can choose to keep both. Ain’t life sweet!
Men’s shoe shown right. Scroll down for the image of the snazzy women’s shoe.
The venue for Cape Trail Clinic is Coetzenburg in Stellenbosch.
Enter here at the low R2,100 rate before 1 September.
— Brenda Casey (@brenda1casey) March 14, 2016
Why do a Trail Clinic?
No matter what your skill or fitness level, this is an ideal opportunity to learn valuable lifestyle and training tweaks, which might save you days, weeks or months of trial and error or injuries. You will gain from it whether you’re a newcomer to the offroad lifestyle from the road, or have been running trails for several years, but feel you have reached a plateau.
You’ll learn everything you need to dive deeper into trail running, including what gear you might need (or not), tips to maximise your training, the latest nutrition findings, preventing injuries, the technique tweaks that will help you run faster and further than ever, and the best books to read on the subject.
Format: you’ll enjoy both studio theory lessons as well as outdoor runs (depending on the venue, you’ll cover approx 6km on Saturday and the same on Sunday, at a group pace). If you haven’t run 6km before, don’t worry. It will be broken up by frequent stops, so it won’t feel that far at all. The focus is on quality and good form, not quantity. We’ll split into two groups if necessary, to allow faster runners to go ahead, and then regroup.
Venue: Coetzenburg, Stellenbosch.
Finish times: 3pm on Saturday, approx 1:20pm on Sunday.
Nic De Beer
To be experienced in something, you often have to succeed and fail in something, you have to make some mistakes and learn from them. With almost 20 years of running experience, Nic understands what is takes to be the best runner that you can be and want to be. Nic is an all-rounder and passionate about both the road and the trail.
He has completed over 200 marathons and ultra marathons, but strangely only two 10km races – he clearly loves the longer stuff. Nic completed his 16th Comrades Marathon in 2016 (6:25) and was selected to represent South Africa at the World Ultra Trail Championships in Portugal on 29 October 2016.
He loves to share his knowledge and has coached numerous athletes to personal bests, from 10km to Comrades to PUFfeR. Even though Nic says he is the worst dancer in the world, he believes that you need to dance with the trail to be a good technical trail runner. Put on those dancing shoes!
Devon is a biokineticist based at Beyond Performance Multidisciplinary Sports Injury Centre. His focus is on the strengthening and coaching of runners, as well as rehabilitation of injured athletes. Devon is also currently studying his PhD on running injury, running biomechanics and running footwear.
Devon’s class was one of the most challenging at the first Cape Clinic in January 2016.
He’ll show you how to do the best run-specific strength exercises to improve performance and reduce risk of injury. This will include warm-up drills and dynamic stretching.
So kids, brace yourself for a power session that covers all aspects of conditioning!
Sports scientist and coach
Sean is a sports scientist, coach, Off the Mark founder and owner, and regular TRAIL magazine columnist. He’s not downplaying his talents when he says Off the Mark’s aim is to train athletes to run correctly. The idea to coach athletes to do something so general, yet so largely neglected in training programmes across all sporting fraternities, came about when Sean attended an XLR8 course. This taught him what made some athletes so fast. XLR8 is a New Zealand-based course designed for coaches and athletes, to train them to move more efficiently across all sporting codes.
Sean has completed numerous half marathons and a full marathon, and has a sub 40 minute 10km. He has a passion to compete in running, cycling, and triathlon. At the clinic, Sean will teach on training programmes and technique, in both the classroom and the track.
Chris will share his knowledge to help you with injury prevention and recovery. He has a Masters degree in sports physiotherapy, doing research on patellofemoral (knee and thigh) pain in runners.
This is where it gets good. Although Chris treats all sports injuries, he has a special interest in trail running and mountain biking!
He treats the likes of Ryan Sandes, Kane Reilly, and Linda Doke. Chris works from Velocity Sports Lab in Hout Bay.
He’s an avid trail runner (he’s run four PUFfeRs, the Skyrun, eight Hout Bay trail runs, and in 2014 was part of the team that ran the Table Mountain Trail Challenge course seven times in seven days to raise money for Miles for Smiles.) Be prepared to be blown away!
Life hacker, agent of change
TRAIL magazine’s founder is not one to follow the crowd. Outspoken in his views, he will demonstrate how you can achieve optimal nutrition to fuel your efforts and energy in daily life, and on the trail, with simple, cost-effective changes you can implement immediately.
He’ll reference several of the best nutrition-focused and fitness lifestyle books and online resources available to give you a broad overview of where nutrition is, and where he believes it’s headed. Get a headstart on the next wave of nutrition. He is confident that you will leave with a changed perspective on health, wellness, and what you eat.
TRAIL magazine assistant editor
On her Twitter profile, Heloise describes herself as a book reader, tree climber, trail runner, and feminist. She also knows a lot about hydration systems, due to being a keen hiker acutely aware of staying hydrated on her hikes in the Drakensberg.
She also bakes up a storm, and is the ideal speaker to talk about creating practical, delicious portable snacks for your next trail adventure.
Scroll down for the itinerary.
Saturday 5 November 2016
7am Meet & Greet: Deon, Heloise, and Jaco welcome you (arrive from 6:45am). Everyone shares a bit about themselves.
7:05am Start: Deon gives short overview of the course and speakers. (5min)
7:10am Shoe demo and fitting opportunity with Brooks Running and Grant Bryant of RUN Specialist Shop. (50min)
8am Short break (5min)
8:05am Heloise introduces Sean Tait who talks on maximising your training. (60min)
9:05am Gear up, warm up. (10min)
9:15am Outdoor coaching session with Sean Tait. (90min)
10:45am Return to venue, towel down, change of clothing if required/tracksuits. (10min)
10:55am Nic De Beer shares how he trains for races, including his win at the 76km Addo 2015. He includes his race slideshow plus techniques for our uphill/downhill running session in next session. (30min)
11:25am Get outside. Do warm-up drills, then run/walk/talk for technique tips with Nic and team, with tried-and-tested techniques. Emphasis on technique, not distance or time run. (90min)
12:55am Return to lecture room, towel down, change of clothing if required, eat lunch. (30min)
1:25pm TRAIL magazine’s Heloise Hunter teaches you how to make rice cakes and coconut/oat/date balls in a practical, fun session. (60 min)
2:25pm Q&A with any of the experts. (20 min)
2:45pm Group photos. (10min)
2:55pm Go home to absorb what you’ve learned – and recover!
3pm Optional 5-10km run on Stellenbosch trails with TRAIL crew.
Sunday 6 November 2016
7am Take seats, intro by Deon Braun, one book review.
7:10am Heloise Hunter* talks about hydration packs, and other options to stay hydrated on your adventures. Bring your existing packs for the team to check your fitting and suggest minor adjustments. (45min)
7:55am Heloise short book review. (5min)
8am Move to floor for Devon Coetzee strength training (60min)
9am Towel down. (10min)
9:10am Snacks, coffee, and chats. (30min)
9:40am Chris Allan talks on injuries, preventions, cures. (60min)
10:40am Short break. (5min)
10:45am Deon Braun* on trail running gear 101. (60min)
11:45am Short break. (5min)
11:50am Deon Braun* on how to optimise your nutrition with wholefood eating, and introduce you to lesser-known foods that pack a wholesome punch. (60min)
12:50pm Presentation of certificates. Draw for Brooks shoes winner (value R2,199). (20min)
1:10pm Deon Braun & Heloise Hunter thank sponsors and speakers. (10min)
1:20pm Close. Socialise. Hugs. Crying. Laughing. Be inspired. Happy trails!
Can’t make this one?
Interested in Cape Trail Clinic but not sure if you’re ready yet? Sign up onto our Clinic newsletter list via our secure SurveyMonkey questionnaire for future clinics. Answer a few questions and add yourself to the Durban, Gauteng, Knysna, or Cape Town list.
— Harrismith mtn Race (@HarrismithMtnRa) March 14, 2016
What you get:
- A fun, interactive, life-changing two days!
- Draw into the Brooks Cascadia 11 giveaway. Value R2,199.
- A Brooks Running goodie bag.
- An assessment of your existing shoe, from shoe professional Grant Bryant.
- A gait assessment (in the field) by coach Sean Tait.
- Knowledge about injury prevention, as well as an evaluation from a professional during the class if you request it.
- Knowledge that could save you lots of frustration, injuries, money, and time.
- Meeting experienced trail runners who share what works well for them.
- Three issue TRAIL print subscription (worth R150) or three back issues.
- Dirty Boots adventure booklet.
- Ingredients to make your own race food in a practical session.
- Tasty nutritious lunches and snacks to take with you on our two runs, with practical demonstrations to incorporate into your own life.
- Professional photos taken available to you after the course via Facebook.
You’ll benefit from special offers from Brooks Running.
Save on Brooks trail shoes
If you’re looking for a new pair of shoes at a great price, this clinic is the best way to do that.
If you win the shoe in the draw at the end, you’ll be refunded for your prize, or you can choose to keep both.
Here’s a bit on the Cascadia 11 (it features on page 78 in TRAIL 20):
Like an SUV for your feet, the Cascadia 11 delivers a cushioned, balanced ride when you go offroad. Trail-specific technologies add a layer of protection to your run. The BioMoGo DNA midsole provides adaptive cushioning, providing great comfort that goes the distance. The 4-Point Pivot Posts give you ultimate control. It acts like a personalised suspension system on tricky terrain. Your foot will roll better from heel-to-toe, thanks to the full-length Segmented Crash Pad which allows smooth transitions. Forefoot Ballistic Rock Shield adds extra protection from trail hazards for your most important appendage: your foot. The Cascadia 11 is there for you even in inclement weather: the sole is designed for improved traction on wet surfaces. After splashing through a puddle, the moisture-management mesh upper will get your feet dry.
SIZE Men UK 7-13, Women UK 4-9
MASS 335g (Men UK 8), 272g (Women UK 6.5)
COLOURS Nautical Blue/Cloisonne/Cyber Yellow (Men), Clemantis Blue/Malibu Blue/Nightlife (Women)
DROP 10mm (20mm/10mm)
BEST FOR All terrain
Who will benefit?
Anyone who wants to improve their trail running – from newbies who can walk or run 10km and are looking to move onto 20km runs, to intermediates who are handling 15km runs and are wanting to make the jump to technical and tough 20km+ runs – and beyond.
- SMS Deon Braun 082 377 4669
- Online We’ll let you know as the trail clinic itinerary grows, including more experts, activities, lessons, topics, and the venue. Be sure to follow TRAIL mag’s social media persona TRAILza on Twitter and Facebook to keep up to date.
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