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Expedition Africa 2017, zip lining, adventure racing, Baviaanskloof

Committing to your first multi-day adventure race

When out-of-shape adults take up running for its fitness and weight loss benefits, they often focus on Comrades Marathon as their goal. Water-inclined choose Midmar Mile; cyclists look to Cape Cycle Tour and multi-discipliners up the stakes with IRONMAN. Why then do these same people not consider an expedition style adventure race? Adventure sprint races were first introduced in 2001 to entice participants into the sport. It was hoped that these bite-sized events would give participants […]

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Alexander technique, tips, running, postural muscles, phasic muscles

Train intelligently with The Alexander Technique

The Alexander Technique (AT) has been used for over a century to facilitate kinaesthetic awareness and strip away unnecessary physical tension. With no equipment or a machine, which is unusual in our techno age, AT guides us into identifying where our imbalance lies. Frederick Alexander, the founder of this technique, is famous for coining the term psycho-physical unity and revolutionised the way we view the mind versus body relationship. He was an Australian actor who […]

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CrossFit, tips, multisport, strength, fitness, barbell work, high intensity workouts

Crossfit: Improving the life of South African multisporters

Embracing change is a fundamental tenet of any successful lifesaver or multisporter. A last minute change in the race conditions, routes or even a change in the format of the event itself is not only welcomed, but relished as part of the challenge. A change in season is no different. Winter ushers in opportunities to sharpen skills, change equipment, build strength and focus on new goals. Along with those opportunities come the challenges of temperamental, […]

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recovery, race recovery, endurance sport, stretching, mobility, cycling

Endurance race recovery – some valuable observations

It always fascinates me listening and watching our bodies recover from endurance events. There seems to be distinct differences in the abilities of athletes to recuperate from races. Usually elite athletes recover the quickest from these long and demanding exertions, and often show remarkable powers to perform soon after big races. Two athletes who spring to mind in this regard are Raynard Tissink and the late great Benny Vansteelant. I count myself very fortunate to have trained […]

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injury, overcoming injury, recovery, advice, rest, mental strengbth

Injury, the toughest race to win

Being injured is one of the most challenging forms of training an athlete can experience! No amount of training can prepare you for injury. From Glenn Macnamara’s experiences as a pro duathlete and professional coach, he believes injury is a required (if unwanted) part of every athlete’s life. He shares some valuable advice about taking the right approach to overcoming injury, not just physically but mentally.

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Obstacle course racing, Greg Avierinos, running, strength

OCR training: how to find the balance between strength and running

If you’ve been bitten by the obstacle course racing (OCR) bug, you’ll know that to enter a series like the Warrior Race competitively, you need to be able to trail run for anything from 15-21km, and have the strength to overcome 30 demanding obstacles in betwee

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powermeter intense intensity training image

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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brooks PureGrit 3 competition

11 Maxims to improve your fitness

I love fortune cookies. It’s the frivolous words of wisdom and positive prophesies that I enjoy more than the cookie itself. While preparing a special treat for a night-time, orienteering event that I organise, I went in search of pearls; those wise words that motivate and inspire and say it like it is. These 11 are my favourites. 1. Ask yourself: ‘Can I give more?’. The answer is usually: Yes. I’m not much in favour […]

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slave training image

Is your training a form of slavery?

“Train like a slave, race like a king.” These words dropped from the pages of a magazine article with all the grace of a crashing downhill skier. The pearl of wisdom is attributed to a South Africa former pro cyclist, whom I shall refer to as a fearsome rodent of Irish heritage, aka Anon O’ Mouse. I picked the pearls up, wrapped them in a brown paper bag and handed them over to my Acimom […]

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Top 10 taper tweaks Ian Craig

Top 10 training tips for endurance events

These top 10 training tips will be of great use to you for any endurance event you’re training for in the the next few weeks. It will be especially useful if you’re tackling long endurance challenges like ultra trail runs, multi-day mountain bike, road cycling, and paddling events. If you’re at this level, you should already have our taper programme, but it never hurts to have a few tried and tested tips in the last […]

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