Category: Features

Carbohydrates are too often seen as an enemy to weight loss, but Modern Athlete takes a look at some of the benefits of carbohydrates in promoting healthy living. 

Carbohydrates are compounds that are made from carbon, hydrogen and oxygen. They come in two main forms, sugar and starch and their main function is to provide fuel for the body. Carbohydrates should therefore comprise at least 55% of an athlete’s total daily calories.

 Simple Sugars
Some sugars, such as those in fruit, are found naturally in food and these have a place in a healthy diet. This is not necessarily true, however, for sugars that are added to food. Excess sugar in the diet causes fluctuations in blood sugar levels, which may increase the risk of conditions such as diabetes, cardiovascular disease and weight gain. Added sugars in food products are not always simply labeled ‘sugar’. You may see them labeled as: sucrose, corn syrup, fructose, glucose, invert sugar, lactose or maltose. 

Fructose versus Glucose
Sugars are not all equal in their effects on the body. Fructose, the sugar found mainly in fruit, is generally regarded as a healthier form of sugar than sucrose (table sugar), as it doesn’t cause blood sugar or insulin levels to rise as dramatically. However, studies have recently shown that fructose can impair the body’s ability to handle sugar and can reduce the effectiveness of insulin. Long-term consumption of fructose may therefore lead to elevated levels of blood sugar and insulin, increasing the risk of conditions such as heart disease and diabetes. 

 Say ‘Yes’ to Slow Release
Whole grains such as whole grain bread, whole wheat pasta and brown rice contain nutrients such as vitamin E, B1, B5, B6, and minerals such as folate, iron, zinc, magnesium, copper and manganese, and are a very good source of fibre. Therefore, they are considered to be superior to their refined counterparts, white bread, white rice and egg pasta. Unrefined starches release sugar into the body slowly, which is associated with lower risk of developing certain diseases, such as diabetes. 

 Focus on Fibre
Fibre is comprised of indigestible plant material, which comes in two forms: soluble and insoluble fibre. Soluble fibre dissolves in the gut to form a gel-like substance that slows down the release of some nutrients, especially sugar, into the bloodstream. It also ‘traps’ cholesterol and reduces the absorption of it into the blood. This results in lower cholesterol levels, which reduces the risk of coronary heart disease.

 Insoluble fibre (often referred to as roughage) does not dissolve in the digestive tract and adds bulk to the waste products in the gut. Daily insoluble fibre intake is important because it helps ensure regular bowel movements.

 Balancing Blood Sugar
As blood sugar levels rise, the body secretes a hormone called insulin, which transports sugar out of the bloodstream and into the body’s cells. In this way, blood sugar is lowered again. In general, the body copes better with foods that release sugar quite slowly in the bloodstream. If the blood sugar levels rise too quickly, the body tends to secrete a lot of insulin in response. This may drive blood sugar levels lower than normal, a condition termed ‘hypoglycaemia’, which can cause restlessness, irritability, poor concentration, visual disturbances, lethargy and drowsiness.

 An adequate level of sugar in the bloodstream is an essential fuel for both body and brain. If blood sugar levels dip, it can cause physical and mental energies to stall. This typically occurs in the mid to late afternoon or after long bouts of exercise. Low blood sugar levels can result in a collection of typical stress-like symptoms such as tremors, heart palpitations, sweating, anxiety, irritability, sleeplessness, weakness and shakiness, as well as chronic fatigue.

 What’s Wrong With Too Much Insulin?
While the symptoms of low sugar levels are more obvious, symptoms of high sugar levels are not as easily detected, but can also cause serious damage to the body.

 Excess blood sugar leads to excess secretion of insulin. One of insulin’s functions is converting excess sugar into glycogen (stored starch molecules) in the muscles and liver. However, when glycogen stores are full, insulin stimulates the production of unhealthy fats called triglycerides. High triglyceride levels can lead to excess fat accumulation, as well as damage to the insulin-producing organ, the pancreas. People with blood sugar imbalances tend to put on weight, especially around the abdominal region. If the body secretes a lot of insulin over years, it can become increasingly insensitive to the effects of insulin. This may lead to insulin resistance and eventually could lead to diabetes.

 Are All Carbohydrates Created Equally?
|To balance blood sugar, you need to eat a diet based on foods that control the release of sugar into the body. The speed and the extent to which a food increases blood sugar can be quantified by the glycaemic index scale. The higher a food’s glycaemic index, the faster it releases sugar into the bloodstream, and the worse it tends to be for blood sugar balance and thus, one’s health.

 Taking the glycaemic index into account, we now know that while some complex starches (e.g. oat bran), release sugars slowly, others such as potatoes, do not. Bearing in mind how many high GI foods we eat nowadays, it is not surprising that we are seeing increasing amounts of problems with behaviour and concentration, as well as obesity and other health problems.

 Taking control of blood sugar and insulin secretion is a key aspect to health. A crucial part of this is based on a healthy diet with a balance of low GI foods and restriction of high GI carbohydrates.

 Take Control of Your Health, One Step at a Time

Cooking increases the digestibility of food, making it easier for most starches to be absorbed into the bloodstream. Eating more raw foods (especially vegetables) assists in keeping blood sugar low.

Whole grains are made up of bigger particles, so they take longer to be broken down and absorbed than flours made from the same grains.

Grinding, mashing, liquidising, milling, etc, make foods more refined, which makes them easier to absorb. Try eating foods in a less refined form.

Starches are made up of different structures. Predominantly amylose-structured starches (such as Tastic, long-grain and basmati rice) have long straight chains in a compact matrix, which makes them difficult to digest. Amylopectin-predominant starches (such as jasmine, Arborio or risotto rice) have their branches and chains loosely packed, making it much easier to digest them and increasing their GI value.

Soluble fibre makes a viscous gel that slows down gastric emptying, allowing for good nutrients to be absorbed. Good sources of soluble fibre include raw oat bran, legumes, citrus and deciduous fruit.

The higher the acidity of a food, the lower its GI value. Acid slows down gastric emptying. Therefore tart fruits, sour salad dressings, vinegar and lemon juice will lower the GI value of the dish. Sourdough breads such as ciabatta have lower GI values.

Blood sugar levels have been shown to rise much more slowly when foods are eaten at a more relaxed pace.

A mixture of fat and protein with starch can reduce the glycaemic response by delaying gastric emptying and increasing the secretion of insulin.

Resistant starch resists digestion in the small intestine and passes into the large intestine where it is fermented by bacteria to form short-chain fatty acids which have many health properties.

 

Healthy fruit scones
Serves six

2 cups wholemeal flour
2 tsp baking powder
1 tsp bicarbonate of soda
1/4 tsp cinnamon
1 cup dried dates, finely chopped
1/2 cup chopped pecans
1 ripe banana
3/4 cup milk
1 tsp lemon juice 

Preheat oven to 250? C. Mix the flour, baking powder, bicarbonate of soda and cinnamon in a mixing bowl. In a smaller bowl, combine the banana and milk and mix until smooth. Add this to the large bowl. Mix in the dates and pecans and knead the mixture. Flatten the mixture on a baking tray and use a shape cutter to cut out the scones. Bake in the oven for 20 minutes or until cooked throughout.  

For a late afternoon treat, serve with a dollop of honey or low fat whipped cream.

 

Comrades runners are often bombarded with very specific nutrition information to prepare for big races, but what about after the big race?
Is good nutrition still important?

Being an athlete these days means pushing yourself hard and for long periods, striving to go beyond your best and holding it together till the end. Running is an aerobic activity, which uses mainly carbohydrates and fats as a fuel mix for your muscles. When the demands of your body overtake the fuel stored in your muscles, you ’hit the wall’. Hitting the wall is a term to describe muscle fatigue, heaviness and cramping in the muscles, causing an athlete to slow down or stop. Eating the right types and combinations of  carbohydrates pre-event and during an event helps to combat this fatigue. Eating the correct foods post-race can also help the body repair itself. 

MUSCLE DAMAGE
Running involves abnormal muscle contractions and a single hard, lengthy running session may cause significant muscle damage. This has the potential to damage muscle fibres. The major effect on muscle fuel stores appears to occur in the second 24-hour period of recovery after the exercise session, and can be combated by taking in more carbohydrates.

Most runners will finish their race with depleted glycogen stores. Consumption of carbohydrates within 30 minutes of exercise results in higher uptake of glycogen into the muscles after exercise than when ingestion is delayed for two hours. The amount of carbohydrates recommended is 1g to 1.5g of carbohydrates per kilogram of body weight, ingested at two hour intervals, up to six hours after the race.

Research shows that combining proteins (0.2 to 0.4g protein per kilogram body weight) with  carbohydrates in the two hours after exercise nearly doubles the insulin response, which results in more stored glycogen, or more fuel for the body. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate to every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment. Proteins also contain amino acids that assist in repairing the muscles.

DEHYDRATION
Most athletes are not fully aware of the degree of dehydration that occurs during a race, but sweating causes a loss of water and vital salts, which can cause a runner to slow down. The amount of fluid that is required to restore fluid levels can vary from 550ml to 3 litres, depending on how much sweat you have lost and how much fl uid you have replaced during the event.
A quick guide to your dehydration state is to weigh yourself before and after the event, minus sweaty clothes. A kilogram of lost weight is roughly equal to a litre of fluid that needs to be replaced. If you have carbo-loaded pre-event, minus 1kg to 1.5kg from your pre-event weight to account for the extra glycogen and water that is stored with it, leaving you with true fluid losses.
Rapid and complete recovery from excessive dehydration can be accomplished by drinking 450ml to 675ml of fluid for every 0.5kg of body weight lost during exercise. However, for most athletes, Comrades is the last race of their running season and they expect to rest for at least a few days, making immediate rehydration less critical. Consuming rehydration beverages and salty foods at meals and snacks over the next 24 hours will help replace fluid and electrolyte losses.

DEPRESSION OF THE IMMUNE SYSTEM
Athletes who train for prolonged bouts (more than 90 minutes) and who participate in ultra-endurance events, are at increased risk of picking up minor illnesses or infections – most commonly upper respiratory tract infections. Most at risk are those athletes who a) restrict their energy intake, b) have low body weights, c) eat restricted varieties of foods (e.g. vegetarians), and d) have poor or unbalanced diets (low in micronutrients or high in carbohydrate intakes at the expense of protein).

PRACTICAL STRATEGIES TO COUNTER ILLNESS RISK IN ATHLETES
Avoid getting a dry mouth, both during competition and rest.
Never share drink bottles, cutlery or towels.
Travelling athletes should use bottled water.
Ensure good hygiene at all time (i.e. washing hands etc).
Avoid putting hands to eyes and mouth.
Adequate sleep.
Keep social stresses to a minimum.
Avoid rapid weight loss.
Ensure adequate recovery between exercise sessions.

NUTRITIONAL STRATEGIES TO COUNTER ILLNESS RISK IN ATHLETES
Avoid deficiencies and ensure adequate intake of carbohydrates, proteins, fluids and micronutrients (iron, zinc, Vitamin B6, B12, Vitamin C, Vitamin E).
Ensure adequate carbohydrate intake (30-60g/hr) during prolonged or high-intensity sessions.
Take a broad range multivitamin/mineral supplement to support restricted intake/travelling athlete/availability or if variety (fresh fruit and vegetables) is limited.
Take Vitamin C and probiotic supplements during periods of intense training and prior to ultra-endurance events.
Iron supplements should not be taken during periods of infection.

Fluid and alcohol guidelines
Drink what you are used to drinking
Drink according to thirst (not as much as tolerable)
Do NOT drink at rates that are greater than sweat losses i.e. do not gain weight
Drinks with carbohydrates in them (4-8%) may be an easier way to replenish carbohydrates after a race, as often hunger may be delayed
Encourage personally labelled bottles
Ideally avoid alcohol 24hrs after a race
If you must drink alcohol, make sure you first refuel with carbohydrates and protein

Mention the word Comrades and the club Jeppe in one sentence and most runners will ask you if you know Barry Holland. The man is an icon when it comes to the Comrades Marathon and rightfully so, as he has run 36 consecutive Comrades Marathons.

That’s right. It is as incredible as it sounds.
I met Barry at Doppio Zero in Bedfordview to discuss how he has managed to achieve this amazing feat. At an age (57) where most people are starting to consider retirement, Barry has the strength and character of a young man just starting out in life. When considering the silver, Barry gets a spring in his already large stride.

I have recently had the privilege of running several training runs with Barry and can confirm that he is one of the most approachable runners on the road. Nothing is too small for the big man. He openly shares his experiences and gives advice that has the potential to change many people’s running lives. I sat down for a coffee and prepared to find out more about Barry.

How old were you and what influenced you to start running?
I first decided to run Comrades at 18 but got bored with all the training, so I didn’t do my first one until I was 20. As a Durban boy, you are destined to run Comrades. It’s in your DNA. I started running with Regent Harriers. It was not an official club; just a famous group of people that ran from Regent Place in Durban.

Did you ever dream you would go on to run 36 consecutive races and what has kept you coming back?
No, I never thought I would. I just loved it so much that it became a way of life. The training and  camaraderie have been the biggest factors. The Comrades is actually a pain on the day but getting there is great. I became a victim of having done a down run, then being challenged to do the up. Then, I went on to get five. Before I knew it, I was chasing my green number at ten and so it went on!

This year is your 37th. How has your training been and what time are you aiming for?
Training has gone exceptionally well this year, better than the last few. I will run under eight hours.

How many more do you think you have left in you?
Difficult question. I am definitely going to do 40; that’s a given. I will go to 42 so I can run my wife’s 20th with her. From there, it’s up to the big man upstairs.

Could you imagine ever watching Comrades on TV?
No, I was running Comrades before TV came out, so I have never watched the race and I have no desire to watch it.

What is your most memorable Comrades and which would you like to forget?
Phew, that’s quite hard. A bunch stick out. Must be my 6:29:22 in 1991. It was as fast and as far as I could go in my talent limit and I achieved what I could do with the talent I have. Most memorable is also the famous Holland roll, when I fell over. It was captured in a series of photos of me getting over the line and trying to stop my watch as the officials signalled for the medics. It made the front page of most newspapers around the country. In terms of a horrible run, my last attempt at a silver in 2007 sticks out. It was the realisation that in all likelihood, the days of running a silver were potentially over for me. But never say ‘never’. I am getting a bit madala now and it’s getting harder, but who knows?

Any special medals?
I was the first guy at Jeppe to get ten silvers, which are all framed. The rest are scattered all over the place.

Are you racing the clock or the course?
Both. Only the top ten race just the clock. The rest is you against the course and the clock combined. You’re always fighting the course but you should set yourself a time goal. It is always your personal achievement you’re chasing.

You’re not built like a traditional ultra-distance runner. At 6ft3 with a strong frame, how have you managed to stay healthy and get to the start line every year?
A couple of factors contribute to it, like genetic luck. You can’t choose your parents; you get given the genes you get. I think I am biomechanically sound, which is just luck. I also take a good rest after Comrades every year. Most runners come back too soon. Comrades is exceptionally damaging, especially the down run. I throw my takkies in the cupboard for two months after each race. Also, I have always been a very sensible runner. Every time I have been injured, I can relate it back to a specific incident of stupidity and have learned to avoid these errors over the years.

Have you ever had a bad injury and thought you might not make it to the start line?
One year I picked up a calf injury in January at the Johnson Crane 21. It was caused by not warming up and starting too fast with Bradley. I tore my calf. Linda Oliver (physio) treated me and told me to take three weeks off, which is very hard in the peak of Comrades training, but I was sensible and listened and made it to the start. Listening to professionals and your body is key!

You have 22 silvers. This means performing at the highest level for over three decades. At 57, do you think there are more silvers out there for you?
My first silver was in my fourth Comrades and I got the last one about five years ago. If I am honest, the answer is no, but I never say never. With the bunch of guys I run with at Jeppe, I’m always being pushed and challenged, so let’s see.

You must have met some real characters on the road in your training and racing days. Who sticks out and why?
Malcolm Marsh; he was such a tough runner from the mounted police in Rhodesia. I ran Two Oceans with him where he ran his PB for 21km, 32km, the marathon and Oceans all on the same day. I didn’t think he could do it, as the Oceans silver is so tough. It’s a real man’s silver. Theo Jackson was the ultimate character. He was the founder of Jeppe and a very close personal friend. He made sarcasm an art form. He was one of the funniest guys you could ever meet, with a super sharp brain and was very quick to give nicknames to everybody. My nickname was Long Street, the blind detective in an old TV series. I am blind in one eye, so Theo was quick to christen me. I enjoyed racing Clive Gilman, an incredibly talented athlete. He was a Trident (rowing Springbok). We ran silver at Oceans together, Comrades together and sub 2:50 marathons together. He had the most fantastic style I have ever seen on a runner. He taught me a great lesson – learn to give your pressure and pain away to the crowd. This helped me through many bad patches on the roads over the years.

How many kilometres do you train in an average preparation for Comrades?
Roundabout 2 000km from January to race day, plus another 1 000 in the off-season.

This means you have run over 110 000km over the last 37 years, all without a major service!
I reckon I have completed my fourth trip around the world. The circumference of the world is only 25 000km.

This year is a down run. What are the key sectors of the race for you?
Comrades is fascinating, because down and up are so different. On the down run, the first half is very forgiving. The hardest section is from the back of Inchanga to Hillcrest; from Hillcrest to Pinetown is the most amazing racing country. If you have it in your legs, this is the section you’re going to run your time. It’s all downhill. On the down run, Comrades starts in Pinetown. It’s 70km of warm up and 20km of racing. You have very tired legs at this point and it’s a matter of survival. It’s very sore from Pinetown home.

You have a very successful professional life. What effect has running had on this?
I think a great effect from the perspective of the discipline you have to have in long distance running is transported across to business life and you have to have discipline in business life to be successful.

What do you enjoy most about running these days?
The stuff in the mornings. It’s great. I really love helping guys. I enjoy writing the programmes, keeping guys motivated and improving. I love it. I tried to retire one day after 32 Comrades. I said, that’s it, had a big ‘snot en trane’ session and got a great 3 litre bottle of Meerlust wine from my club. When it got to the 11th hour, I couldn’t do it. I just didn’t know what to do with myself. I got irritable. Comrades was just too much a part of my life. I have never opened the wine but reckon I deserve it after my 40th.

You have a wealth of experience. Any words of advice for somebody considering taking up the sport and wanting to run their fi rst Comrades?
Come and run at Jeppe.

Any races you still want to run?
I would love to run Boston. I’ve never been there so it’s still a box that needs to be ticked.

Barry Holland certainly is on a roll; long may it last.

John Hamlett is one of the country’s top running coaches. He has received numerous accolades as a runner and even more as a coach. Paul was lucky enough to catch up with John to find out more about the man.

John greets me with a warm smile and a face filled with sincerity. We take our seats at the local  Weisenhoff and John kicks off with genuine modesty, “Why do you want to do a story on me? There must be hundreds of interesting runners!” I assure him that there are thousands of aspiring athletes, both social and professional, who would value his opinion and advice; he does not disappoint. He recalls many great stories with passion and gusto, stories of personal competitions and training others.

While this ex-military man discusses preparation and strategy with the seriousness of an army general, he talks of the joy of winning and the success of his athletes with the vigour of a proud father.
Over the last 33 years, John has lived the sport with the na?ve ambition of a 15-year old, enjoying the negotiations and steely preparation required for the modern business that is road running.

FIRST MEMORY…
John rubs his hands together and reminisces about his youth. “As a ‘lighty’, I played every sport at school. You name it, I tried it. When I was 15, I came home and told my dad that I wanted to run a marathon”.
John’s dad rolled his eyes and thought ‘here we go again’.

He questioned John’s commitment to running, as he tended to skip from one sporting phase to another. John’s father explained the seriousness of road running and the sacrifices required, but John was  adamant – he wanted to run.

His dad struck a deal with him. He drove him just over 42km from their house, claiming that if John made it home in less than four hours, he would go and buy the equipment necessary for John to participate in marathon running. Totally unaware of the preparation required, John loaded up on oranges and orange juice prior to the run (because that’s what they gave him at football, so he assumed it was what was best for him).

“There I was in Bapsfontein, way too many oranges in my system, cheap tennis takkies, my football shorts and PE vest. Needless to say, I failed hopelessly.” He was “moeg, finished and my feet had the worst blisters”, but he managed to convince his dad to give him another chance.

Four days later, John re-ran the 42km distance in under four hours. His father was now convinced that John had the potential to be a good runner. Two weeks later, they were off to do the Pietersburg Marathon.

“I was buzzing. Surrounded by experienced runners I felt really out of place in my tennis takkies, but I was listening and learning from these guys!” enthuses John. That Saturday morning, John was prepared with the right fluids (Coca Cola and water) and the right shoes (Puma trainers his father had bought him the day before). John continues, “I finished 8th, 3:04 and as they say the rest is history!”

LIVE THE DREAM…
As a coach, John stresses the many attributes that contribute towards being a successful runner, such as discipline, determination, commitment and talent. However, he likes his athletes to start with a dream.

“You need a goal! I like my athletes to get carried away, put themselves out there and say what they want to achieve, where they want their running to take them. Once they can visualize their goals, we work backwards from there!” When asked to list his top fi ve athletes, John grins, “You’re going to get me in trouble here! I am incredibly proud of all of my athletes but there are those who stand out because of their achievements and those who have exceeded their limitations.”

BEATING THE RUSSIANS
John admits to having a resentful respect for the Russian athletes, as they have become the men to beat on the local marathon circuit. “They are professional, committed and good athletes!” stresses John. “For many years they were merely ‘the Russians’ to me, these foreigners that we had to beat on the road.” John’s opinion changed following a trip to Russia in 2003 as a guest of Dimitri Grishen. The trip left him with insight into the life of the Russian athletes, their social backgrounds, their ethics and their moral make-up. John describes a visit to a town in Russia called Schusdal, a training camp where the athletes would fish for their dinner through a hole in the ice on a frozen river. The town had no electricity. They were invited to a dinner at an acquaintance of Dimitri’s, at a solitary log cabin in the middle of nowhere. “This guy had laid out the biggest spread for us, meat, veggies, bread and drink. We were ready for a huge feast, but before we started, Dimitri called me to one side and asked that we not eat all the food on offer. I asked him why; I thought we would insult the man if we didn’t eat everything. Dimitri explained to me that this food was all that the guy had for the winter and that if we ate it all, he would die of starvation as the closest town was over 140km away! He was prepared to do that for us – he was going to risk starvation for us!”
About a week later, the South African contingent went to a training complex where several promising Russian athletes were training. There was an outside track covered in snow, but a solitary athlete had cleared a path and was running on the track. John asked why the man was not running inside and was told that the athlete had chosen to run outside, as he was determined to win an Olympic track gold. John asked what the athlete would do if he did not win a gold medal, which earned him a look of piercing disdain from the coach. Not achieving gold was not an option. As it turned out, the man took an 800m gold medal at the 2004 Olympics. This story illustrates the Russian commitment to success and their determination to achieve their dreams!

But this is true of South African sportspeople too. First place is everything, as John explains in his recollection of the 2001 Comrades Marathon. “The elation and hype surrounding Andrew’s Comrades win in 2001 was insane.  The patriotism, the joy and the celebrity lifestyle that he endured were incredible. We could not go anywhere in KwaZulu Natal without being surrounded by fans within minutes.”

He recalls the fi nal few kilometres of the 2001 Comrades with the passion of a Springbok fan revisiting the ’95 drop goal and tells how he cringed when a traffi c offi cer told Andrew that the ‘Russian’ was catching him. “That cop nearly ruined my entire strategy. The wrong advice at that stage could have seen Andrew crumble or push too soon. Fortunately, he looked back at me and I tapped my watch; that was my sign to let him know that the race was in the bag and that he should push for the record. That gave Andrew the confidence to stick to his rhythm and even up the tempo.”

John describes his experience towards the end of the race and the feeling of euphoria that ran through the crowd. “I ran into the stadium trying to get to the finish line in time to meet Andrew. As he entered the stadium and the word spread that a South African was going to win, the place erupted! It was impossible to get through! I saw old men crying with pride; it was awesome!” continues John. “After the race, Andrew wanted to get away from the crowds. We went to a quiet beach on the north coast, but within 15 minutes we were swamped; we couldn’t go anywhere! That night back at the hotel, Andrew said he had been waiting for this moment. He reminded me of an instruction I had given him years before – the night after a successful race: go and lie in a bath, close your eyes and say, “This is my day!” Have confidence that you have done your best and beaten the others fair and square – a moment between you and your God.”

WHO DOES JOHN THINK WILL WIN THIS YEAR’S COMRADES?
Leonid, who is running in our team this year (Nedbank), without a doubt. Last year he ran the perfect race.

 

JOHN’S TOP FIVE SOUTH AFRICANS TO WATCH AT THIS YEAR’S COMRADES
1. Lucas Nonyana
2. Hermans Mogkadi
3. Johan Oosthuizen
4. White Modisenyane
5. Gift Kelehe (brother of Andrew Kelehe)

Whether an ardent long distance runner, a fan or a distant observer, most people agree that Leonid Shvetsov is a Comrades legend and, depending on whom you speak to, the verdict varies from ‘the guy is the complete athletic specimen’ to ‘he is a freak’.

Regardless of your standpoint, the facts surrounding Leonid Shvetsov do not lie. He has the up and down records firmly under his belt and anyone with any aspirations of winning the 2009 Comrades will be using Shvetsov as their marker.

Predicting the winner of a Comrades Marathon is never done with much certainty, due to the nature of long distance running and the beast of a course. However very few wise bets will drift from the name of Leonid Shvetsov this year. Modern Athlete spoke to the man about his chances this year, his experiences, his motivation and his special affinity with the Comrades Marathon. After finishing second to South Africa’s Andrew Kelehe in 2001, most would have borne the psychological scars of the defeat for years, but not Leonid. He remembers the race with a feeling verging on fondness, as it was there that he learnt some valuable lessons. “I entered ‘new territory’,” he recalls, “I felt really good overall, but suffered badly from a lot of downhills. I started cramping 15 to 18km from the finish line, which allowed Andrew to break away from me. Good experience! It paid me back in 2007.”

It is this ‘never say die’ and ‘always see the silver lining’ attitude that distinguishes him from the norm. One would assume that on his return to Russia, he would have isolated himself for a few years of intense Rocky-like training, so that he could come back and obliterate the Comrades fi eld. However, the converse it true. According to Shvetsov, “I worked as usual; no major deviation from my typical pre-marathon preparation.”
So what does ‘training as usual’ entail for Leonid Shvetsov? Two speed sessions and a long run per week. The rest of the days are easy, depending on how I feel. Generally, between 190 to 200. I do not run more than 210km per week,” stresses Leonid. For him, training is not just physical, it is also in the mind. He told us he trains not only his legs, but his head too and claims that he came back to the next Comrades mentally stronger than before. The perception of Eastern Europeans as intensely focused on winning and socially isolated from other nations is a stereotype that many sports-related movies have helped to perpetuate. However, the mere mention of the Comrades Marathon ignites a sparkle in Leonid’s eyes. His achievements at the event are ones that he is extremely proud of and the marathon itself is, in his opinion, the premier ultra-distance marathon of the world. When we asked him, “Why Comrades?” Leonid responded emphatically, “In my opinion, it is the most prestigious ultra-race in the world; by far the largest, not only in prizes, participants and spectators. There really is a special aura about it.”

Leonid was born in Saratov, Russia on 28 March, 1969 and as a young boy, he dabbled in various sports, from swimming to volleyball. At the age of 10, he decided to take to the track. “I soon realized that speed and a jumping technique were two attributes that I did not possess, so the shorter distances and the hurdles were discarded and I focused on the 1 500m and 5 000m races from the age of 15.”

He also participated in the 3 000m steeple-chase. His PB in this event is 8:43:70 and at the age of 19, he scooped a fifth place in the 1988 World Junior Champs. At 22, he tried marathons for the first time and since then has run over 40 marathons (three times at 2:09, three at 2:10, four at 2:11 and approximately 35 at sub 2:20).

Injuries, so commonplace to most athletes, have also threatened to hurt Leonid’s career. He has had two very serious knee injuries, one of which took place just before Comrades in 2002. He has also had back and median thigh injuries, related to a lot of hard road running, but despite these injuries, his resolve to compete and desire to win are firm.

Leonid is incredibly focused and his steely determination is evident. So, who helped instill this trait in him? Who is Leonid’s most significant mentor? “My first and only coach used to read us a lot of books about Soviet and world sports stars, their lives and training, such as Vladimir Kuts (two-time Olympic Champion in the 5 000m and 10 000m in the Melbourne Olympics) and Lasse Vir?n (same distances, but with four gold medals in two Olympics – Munich and Montreal).”

Besides ripping up global marathon records, what else excites this exceptional athlete? Leonid has a keen passion for reading and a long-standing affinity for classic cars. He is also a committed family man. Of his father, a mathematics and mechanics professor and his mother, an oil and gas engineer, he says, “They still live nearby me and I see them whenever possible.” When his schedule allows, he also loves spending time with wife Olga (26) and three children: Artem, aged 6, Arina, aged 2 and Makar, born January 27th this year.

The big question surrounding Comrades 2009 is ‘can Leonid make it three in a row?’ When speaking to him, one gets a sense that this difficult race is just another day at the office for Leonid. “I will run my own race and stay focused.” What may seem to be arrogance or disrespect towards the other runners on the field, is actually simple dedication and a promise to himself to run the race to the best of his ability. He stresses that he acknowledges anyone in the leading pack and states that he has no preconceived plans or person-specific tactics. “I always race myself, first and foremost,” insists Leonid. “When it comes to Comrades, I always run to win, so yes, I want three in a row.”

The evening before Comrades, he will be sitting down to a pre-race meal of pasta and vegetables. On the morning of the race, it will be oatmeal and cookies. His routine is very basic and although we tried to unveil a mystical secret – some sort of hidden power or a training regime that would expose how Leonid is capable of achieving his superhuman feat, for example – all we can reveal is a man who is extremely focused, a man with the determination to accept nothing less than the best from himself and a man with a rock solid belief in his own ability. We did push him for some advice for the mere mortals taking part in this year’s Comrades: “If you want to run a satisfying Comrades, run YOUR OWN race.” It is that simple folks! While most of the country is hoping that a surprise local athlete will win the final stretch come Comrades day, don’t be surprised if we are once again left in awe of this Russian super-athlete.