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Red Bull Defiance, adventure race, trekking, start adventure racing

Start adventure racing

Adventure racing is ultimate race of human endurance. Teams of four athletes race non-stop, day and night, through courses up to 800km in length. Each course is a unique journey, including legs of mountain biking, trail running, kayaking, and rope work.

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Stuart Marais Salomon Featherbed Trail run

10 Top multisport lessons to raise your game

One of South Africa’s top multisporters, Stuart Marais, has plenty of experience in a number of different disciplines.

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do I need a coach whistle

Do you need a coach?

Is getting a coach for you? How will a coach help? The Myth Only the pros need coaching The Reality You do not need to be a pro athlete to have a coach. In fact, there is probably more need for the non-pro to have a coach, than the pro! The Dilemma Over-training, under-training, peaking and injuries – bumps that become hurdles that become walls in any athlete’s running career Let’s look at a runner’s […]

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stretching runner cool down

Why warm up and cool down?

If you don’t do either, you are definitely not alone.
A large majority of people don’t consider the warm up or cool as necessary in their exercise regimes. But you should, and this article will give you four very good reasons. This scenario may be familiar: You arrive at the venue, have a cup of coffee, quickly do a few stretches, run to the bathroom, and wait nervously for the start gun. Now the race has started, your breathing has become rapid, and you feel a little off, struggling to run efficiently. You may feel your groove is gone.

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Dom Wills finds yet another climb, this time out of Bloukrans River in the 2013 Otter. Photo: Jacques Marais/Sony

Pacing tips for Otter African Trail Run

The flat sections near the end of Otter African Trail Run, that 42km epic along the spectacular Tsitsikamma National Park, are the nemesis of most runners, says Otter Trail Run coach Ryan Hodierne. Podium hopeful Kane Reilly says: “The 42km distance of the Otter’s pristine Garden Route trail is not what delivers the infamous Otter Bite. It’s the many short, steep, and often stepped climbs that do.”

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Solo surfski at sunset

Paddling tips from a surfski guru

Four-time world surfski champion and founder of Mocke surfski school, Dawid Mocke offers up some simple and effective tips to improve your paddling. 1. GET STABLE I can hear chuckles and smirks already. Easier said than done I hear you say. This may come as a surprise to you, but [pullquote align=”right” color=”” class=””]Stability issues will remain with you forever, whether you’re starting out or winning the World Championship.[/pullquote] Yes, that’s right, being stable is an […]

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Autumn bicycling scene

Become a triathlete this winter

Winter is typically a time when most sporting activities shift into reverse gear and play second fiddle to the TV and X-box.  But you don’t have to roll over so easily! For serious athletes, winter is when the hard work is done: thousands of kilometres on the bike and lap upon lap of a heated pool, not to mention several pairs of running shoes worn out. If you are new to the multisport tribe and have decided to take […]

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Trekking in adventure racing

Trekking is the decider in adventure racing

Trekking is one of adventure racing’s foundation disciplines and arguably is the one that should be given the highest respect. Strengthening your feet, doing the endurance training for the demands of trekking and developing strong navigation skills are key to successful trekking – whether the stage takes two or 36 hours. All three elements should be trained and trained again. As adventure racing legend Ian Adamson says in his book, Runner’s World Guide to Adventure […]

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How to trail run in wet and dry

So there you are, innocently minding your own business and enjoying your weekend trail run with some friends. You reach a steep downhill section of singletrack that is still sodden after the rain yesterday. As you step on what looks like a firm patch, your foot slips from under you and you crash down heavily on your side, sliding down the path at hyper-speed and coming to a sudden, jolting stop against a very prickly […]

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Is your training intensity high enough?

We can determine the answer by asking three telling questions: How many kilometres of running, cycling or swimming did you log this week? What was your time on your feet for your running sessions? (Coaches like to call that TOF). What was your average and maximum intensity for each session? Chances are that you will be able to answer the first two easily enough, but you might come unstuck on the third question. The three […]

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