Swimming: Cameron van der Burgh

Swimming: Cameron van der Burgh

Competitive swimming requires a high level of fi tness and cardiovascular ability. When you swim, you get a full body workout which tones all of your muscles and defi nitely works your fi tness. One thing all swimmers swear by is that one needs to cross train in order to make additional gains in the sport of swimming. And this is where running features. Running is an excellent cross training option as swimming and running compliment each other in so many ways. Running burns calories fast, improves bone density, builds strength and makes you fast when you do the right track training – all advantages to swimmers who need to be lean and strong with low body fat.


Pretoria-born Cameron van der Burgh recently made South Africa proud by becoming our very own world champion in the 50m breaststroke at the FINA swimming World Championships held in July in Rome. He fi nished in 26.74 seconds – smashing the previous record of 26.89 set by Brazil’s Felipe Franca da Silva. Cameron, the youngest South African swimmer to hold a world record, also won a bronze medal in the 100m breaststroke at the same championships. But more amazingly, just 11 days later, he broke three world records in 24 hours in the Telkom National Short Course Championships in Pietermaritzburg. He took 0.51 seconds off his 50m breaststroke world record, fi nishing in a time of 25.43. He then stormed ahead and broke his own 100m breaststroke world record in a time of 56.39, only to better it the next day with an impressive 55.99. Not bad for a 21-year-old!


This swimming sensation says fast running sprints help him to perform at his current high level. He trains six days a week, swimming 11km a day, combining aerobic swimming in the morning with lactate and threshold work in the evening. Twice a week, he sweats it out in the gym and three times a week he does gymnastic exercises to help him improve his core strength. Once a week, on a Saturday, he does sprint running on a track. Cameron does different sets of sprints, alternating between 50m and 150m sets. When he does 150m sprints, he runs the first few a bit more slowly and builds up to his maximum speed. Alternatively, he does a set of 50m sprints at maximum speed from the word go. He believes this has helped develop his fast twitch fi bres. “I have found these sprints really helped my swimming and have given me the best reaction time off the blocks.”


He does not believe in doing distance running as short distance swimming is an aerobic exercise that requires more speed than endurance. “My race is over in less than 60 seconds and long distance running won’t help me, but sprint running certainly does. I run 100m in 10.8sec on the track. Hey, maybe
I should take up running!” says Cameron.


He trains hard every day because a swimmer can lose fitness very quickly. Cameron explains the same muscles used in running are used when walking around every day. The same cannot be said about swimming. “Swimming is so different; there is no movement on land that can compare to it. You can start losing fi tness within three days of being out of the water; it’s like lying in bed for three days and then trying to walk fast,” says Cameron.


He has never been very unfi t. “I feel better as a person when I am in shape and therefore I never let myself go. Being healthy and living a good life is what I strive for.” Apart from swimming, he enjoys watching athletics on television and from time to time he enjoys jogging, mostly for fun and always with a friend. “I enjoy the chatter amongst friends while running. It puts me at ease and it is a time where I can really speak my mind. Running makes me feel healthy. It clears the mind and lets you think about what’s going on in your hectic life,” says Cameron, who has been active all his life. As a child, he was hyperactive and was on medication to control it. He eventually took up sport as a way to channel his excess energy. He has never done any running races but would consider doing the Two Oceans Half Marathon after his retirement from swimming. “I won’t be doing Comrades though. Comrades is crazy to me, but when I watch the race on television, I think of how brave those runners are. I am amazed that people can finish such a gruelling race.”


Cameron attributes his success to his self confi dence, hard work and attention to detail. “I believe in myself and hate to lose. I live to race. Sport is my life; it’s a refl ection of what I go through. I have fun knowing that I am being true to myself.” His mother, Beverley, was the fi rst person he called after becoming the world champion. “She has always been there for me and is a great support system to me.”


His amazing achievement only sank in the morning after the race. “When I woke up and saw my gold medal, I realised it was a reality. Becoming a world champion was no longer just a dream.” And what can we still expect from South Africa’s hunky poster boy of swimming? “An Olympic Gold in 2012,” says Cameron, who lives by these wise words; “Be yourself; not what you think you should be.”


FAST FACTS


























Favourite food:  Paninis. 
Favourite book:  Never Eat Alone by Keith Ferrazzi. 
First poster ever on your wall:  Coldplay. 
Role model:  Richard Branson. 
What does no one know about you?  I read Vanity Fair. 
Dream car:  Audi S5 
Favourite holiday destination:  Cape Town 
Most romantic moment ever:  Being woken up with breakfast in bed. 

Cricket: AB De Villiers

Cricket: AB De Villiers

Top cricket players are hardly ever at home. They are continuously travelling all over South Africa and internationally, training and playing the sport they love and are so good at. To become a competitive cricketer demands dedication and extreme fi tness. Cricket is not a continuous steady state sport and often the game demands a mix of endurance as well as short and fast sprints when batting and chasing down a ball. Cricket players are also on their feet for most of the day; not to mention all the strength movements such as leaping, jumping and turning they perform while trying to catch a ball. Scotland’s
cricket coach, Andy Moles, recently summed up the fitness required from top cricket players when he said that players have to become fi t to play cricket rather than getting fit by playing cricket. Increased base fi tness is essential if they want to do themselves justice at the current ICC Champions Trophy,
Moles said.


Gone are the days where cricketers could get by with a good eye for a ball and a well-balanced drinking arm. A lot of the olden day legends, in particular the top order batsmen, never really reached peak fi tness. The likes of Eddie Barlow, Graeme Pollock, Mike Gatting and David Boon may have had a few disagreements with current day ‘fi tness coaches’. Bob Woolmer and Hansie Cronje were probably the pioneers in the fitness trend for our national side, a trend that has intensifi ed in the modern day game. These days, if you’re not quick between the wickets in a one day or Twenty20, the opposition immediately identify the weakness and they will pepper the stumps you are running towards. With the help of TV technology, you only have to be an inch short and you’re OUT!


AB, who plays for the SA Titans, the Delhi Daredevils in the Indian Premier League and for South Africa, knows all about base fi tness and says he uses running to achieve it. His prowess on the fi eld made him the natural successor to Jonty Rhodes and he must be classed as one of the best fi elders currently on the international circuit. He takes fi tness very seriously and his fitness programme includes a lot of running. “Running fi ts in everywhere. Whether we’re playing games, practicing on the field or exercising in the gym, running plays a huge role in all of it,” says AB. He follows two different fitness programmes, depending on the time of the season. Pre-season training is a lot more physical than in-season training. Pre-season, he trains fi ve to six days a week. It normally consists of four cardio sessions (two fat burner runs and two high intensity fitness runs), three strength sessions (each player follows a specifi c programme worked out by their fitness trainer, Rob Walter) and four stability sessions (six to eight core stability exercises specific to the individual).


“Our runs are normally no longer than 12km, but I love running! So I make time for longer runs. I did the Knysna Oyster Festival Half Marathon. It was awesome. I’m a bit shy to share it with everyone but I did it in 1:40. It was my fi rst 21km.” These types of longer runs and consistent running have helped his cricket. “Cricket is mostly about mental strength and endurance, and running has helped me a lot with both!”


AB, an attacking top order batsman, has been active all his life. All the sports he has played up until now have involved a lot of running. One of the reasons he absolutely loves to run today, is that it makes him feel ‘fresh, fi t, healthy’ and good about himself. He has never been very unfi t; he remembers his first year after Matric when he was not as active as he had been at school. He quickly got a wake up call and started training and has stuck with it ever since.


Long distance running and the training it involves have been part of AB’s upbringing. His parents, have both run the Comrades Marathon! “Comrades looks like quite a challenge. I have absolute respect for the thousands that partake. They are legends. I just think 21km runs will suit me better. At least for now,” says the 25-year-old AB. Don’t be surprised to see him line up at the start one day. It seems
like the running bug is in his genes, like it or not.


AB believes that his family, combined with a lot of hard work and his faith, have made him the cricket player he is today. His sporting goals include pushing himself to higher levels and to become even fi tter and healthier. He is also a budding musician and released his fi rst single, “Show Them Who You Are” a while ago. A complete rock album is on its way. “I grew up loving sport and will always love sport but I do realise there is more to life. It’s all about fi nding the right balance.”


FAST FACTS























Favourite food and drink:  Pasta, passion fruit and soda 
Favourite book:  The Bible 
Favourite song:  Need by Collective Soul 
Advice to young cricketers:  Look after your fitness and health from a young age 
Ever wondered what AB stands for?  Abraham Benjamin 
Which sportsmen do you admire?  Tiger Woods and Roger Federer 
Life motto:  Dream your dreams with open eyes and make them come true 

Cycling: Hanlie Booyens

Cycling: Hanlie Booyens

While both have their pros and cons, many cyclists choose running s a form of cross-training, giving them something different to d. And as most athletes will confess, a break in the sometimes undane routine of a chosen sport is often better than a holiday! One such cyclist who thrives on cross-training and incorporates regular running into her fi tness regime is Hanlie Booyens, women’s winner of the gruelling 2009 Cape Epic.


This tough, challenging race is one of the biggest mountain bike races in the world. Imagine eight days spent riding through 800km of unspoilt Western Cape nature, including climbing various mountain passes. There is no doubt that you have to be fi t for this event. And there, Hanlie has no problems whatsoever: she won the 2008 Totalsports Challenge, a tough multi-sport event that comprises seven disciplines – road running, trail running, road biking, mountain biking, swimming, sea paddling and freshwater canoeing. She was third in the 2009 Totalsports Challenge and placed second in the 2009 Southern Storm Duathlon.


THE START OF GREAT THINGS
An indoor hockey injury forced Hanlie to start cycling, and she loved it so much she never stopped. “Though most people think I ride my bike all day, I actually do have a full time job. I am an architect and
love my job. After working at a big fi rm for eight years, a partner and I started our own fi rm in 2007. I am a believer in the motto, ‘The more you do, the more you can.’ Fitting my training into my
busy schedule just takes effective time management… and a very understanding partner.”
Hanlie, who works and lives in Stellenbosch, has always been involved in some kind of sport. As a young girl she jogged with her dad before school. “Sport has always been my island of sanity,” says Hanlie, who placed sixth in the Pick n Pay Cape Argus Cycle Tour in 2003 and then represented South Africa at the World Enduro Champs in Norway and the World Cross Country Champs in Italy in 2005.

TRAINING
She cycles three to four times a week and runs two to three times. She also fi ts in core and stability exercises twice a week, and does a bit of paddling in the summer months. As if that wasn’t enough,
she also walks her Jack Russell, Danielle, every day! “Sport is a way of getting rid of work-related stress, so I try not to place too much pressure on myself, unless there is something specifi c I am training
for, like the Cape Epic,” says Hanlie.


Cycling takes a lot of time – especially when training for such events – and this is where running complements Hanlie’s training regime. It allows her to still fi t in a quality training session, which helps with general fi tness, but without keeping her away from the offi ce for hours. She loves running, especially trail running, and often competes in duathlons or multi-sport
events. “Running is so basic and such an honest sport. You put your shoes on and off you go – any
time, any place.”


She runs any distance ranging from 8km to 40km, depending on her goal race. “Running helps my cycling, especially when I don’t have hours to spend on the bike. It also keeps my mind going when
I sometimes get a bit bored of bike, bike and more bike… and the rhythm of a good run often
helps me to sort out design problems in my job.”


ROAD TO SUCCESS
Hanlie believes that hard work and commitment have helped her become the successful athlete she
is today. “I am for sure not the most talented cyclist out there, but I am very committed and I
can sometimes become a bit too focused on my goals.” Her passion for cycling and sport in general comes from that feeling she gets when exercising outdoors. “It’s the mountains, the sea, the sun and
the wind. I feel close to my Creator when I train at special places, such as Jonkershoek here in Stellenbosch. When I’m out there it feels like my church.”


Running makes her feel free and light, and though she completed the Comrades Marathon and the Two Oceans Marathon twice each a few years ago, she won’t commit to such long distances again any time soon due to knee problems. She has great respect for the thousands of Comrades runners, as she knows how much it takes to fi nish the race. “I fi nd it inspirational to see how thousands of ordinary people cross the fi nish line. Comrades taught me how much harder you can push your body than what you thought was possible.”


Hanlie’s favourite race was the recent Southern Storm Duathlon. “We ran the hiking route of the Otter Trail (in the Tsitsikamma National Park) on the fi rst day of the fi ve-day, off-road duathlon. It was magnificent!”


Cycling and running help her to fi nd clarity on tough issues in hard times, and in good times they help her stay humble. “I can’t imagine my life without sport and I thank my Creator every day for the absolute privilege to participate. Winning is great, but even better is the ability to participate, just because of the sheer joy it gives you,” says Hanlie.


Her advice to young and aspiring cyclists is to fi nd a good coach and to remember that Rome was not built in one day – that it takes time to become a good cyclist. “Train and race hard, but never forget
where your talent comes from and that it can be taken away from you, especially when winning becomes more important than the joy you derive from sport.”


FAST FACTS



































Age:  36 
Team: Team Jeep 
Favourite food and drink:  Anything from a bakery. And Coke. 
Favourite song:  Crazy by Seal 
Life motto:  No one is in charge of your happiness but you. 
Role model:  Ordinary people with extraordinary qualities. 
Without my bike I am?  Frustrated 
Running keeps me:  Sane 
Best race ever:  SA Finals of the G4 Challenge 
Dream bike:  I’m riding it; a Carbon Merida 96’r 
   

Try TRI

Try TRI

TRI Training For Age Group Athletes


This is the second in our triathlon training and racing series. Not sure if this applies to you? Well, this article is directed at the average competitive age group athlete, not at the elite or age group athlete who will finish closer to the front of the field.


I am an average age group athlete myself and know that this group is comprised of the guys and girls who have full time careers, family and social commitments, as well as other interests/hobbies. However, we enjoy doing triathlon and like to be reasonably competitive. This means balancing training with your other commitments and maximising the training that
you do.


The training programme discussed below is mainly geared towards the standard distance, but can also be used for half
Iron Man events with some small adjustments.


BASIC TRAINING PRINCIPLES
1. Number of training sessions: You need to train a minimum of two of each triathlon discipline per week, aiming at three. That means six to nine training sessions each week, which can add up to training twice on some days.


2 Weekly di.stance: Aim at four times the race distance in training each week, that is, swim 6km, run 40km and cycle 160km. This should take around 12 hours each week.


3. Rest and recovery: As with any form of training, rest is very important, however the nature of triathlon training allows one to do a different sport like swimming when the legs are tired from a long run or long cycle. The important thing to understand is that everybody reacts to training differently. So, when you are tired, take a day off and rest. Do not try to catch up any sessions. Simply slot back into the programme after your day off.


4. Specific training: With limited time and three disciplines to train for, each and every session should have a specific goal in terms of what the training session is aimed at, as well as the event that you are preparing for. As an example, a long endurance ride must be just that and not become a speed session. Conversely, a speed session should focus on speed and not how many kilometres you are logging. If your upcoming event has a hilly cycle, you need to train specifically for that. Know what you want to achieve with each session you do and note that this is very different to a recommendation that first time triathletes will receive.


THE TRAINING SESSIONS
Let’s split the training into the three disciplines that occur in the same order as the event, namely, swim, cycle, run. Your ideal target is to get three sessions of each discipline in each week.


Swim Sessions
 
Session 1
should focus on endurance, doing some longer intervals at a steady pace (400m to 1 000m) with a short rest in between each interval. You need to do a total of 2km during the session.


Session 2
should focus on your race pace over shorter intervals (50m to 300m). Do 50m to 100m at a slow pace between each interval. Try do 2km per session.


Session 3
should be a 1.5km to 2km ‘open water‘ swim in a dam. This session is to develop the skill of swimming in open water.
Always do this with other swimmers, using a wetsuit and in the summer months only.


Cycle Sessions
 
Once again, your ideal target should be three rides per week.


Ride 1
should be 40/50km of steady spinning.


Ride 2
should focus on speed work or race pace riding (total ride of about 40/50km with 20km at race pace).
 
Ride 3
should be a long one, twice your proposed race distance (80km to 90km of steady cycling, but including some hills).


Run Sessions
 
Run 1
should be a steady easy run of around 10km to 12km.
 
Run 2
should be a run of 8km to 10km including some tempo or fartlek, or even a 5km time trial.


Run 3
should be a long run, twice the race distance (20km steady including some hills).


HOW TO PUT IT ALL TOGETHER
The foundation for any endurance sport is the longer sessions to build a good base. Thus, the most important sessions are the long cycle and long run. Saturday and Sunday mornings are usually the best time to train, so use them to do the longer cycles and longer runs. Use Saturday afternoons for the open water swim (in summer time only).


A typical programme could be structured like this:


  Monday        Swim
  Tuesday        Run
  Wednesday   Morning cycle, lunchtime or evening swim
  Thursday       Run
  Friday           Morning cycle, lunchtime or evening swim
  Saturday       Run – long
  Sunday         Cycle – long


I prefer to alternate running and cycling and add the swim sessions where possible, such as in the evenings or after a run/cycle. You WILL miss some days, either to rest or because of work, family or social commitments. Do not try to catch up any lost training, but make sure you try to do the faster running and cycling sessions.


Does this programme work?
Yes, this programme definitely works. I have used it very successfully for the last few seasons, with some very good results. As an example, for the three months before this year’s
SA Triathlon Champs, I did 88 sessions in 90 days: seven per week. My weekly averages were: swim 5.5km, run 41km, cycle 120km per week for 13 weeks. This is as close to the magic formula as it gets! With this training, I managed a 2:20:00 standard triathlon and finished second in my age group at
SA Champs.

It’s Time to TRI

It’s Time to TRI

So you have finished a road race or two, maybe the Comrades or Two Oceans, done the 94.7 Cycle Challenge and want a new challenge.


Then TRIATHLON is for you!
Triathlon is one of the fastest growing sports in the world.


WHY TRI?
As most runners can confirm, training only for running races places a big strain on our bodies, especially as we get older. By doing triathlon, or any other similar multi-sport event, you can still maintain a very good level of fitness and enjoyment that comes with training for other disciplines. In fact, you may even become a better all-round athlete in the process. You will certainly experience fewer injuries than someone who only runs.


So what is triathlon and HOW DO I START?
Triathlon is an event that requires you to swim, cycle and run in that order. The distance can vary from the easily achievable sprint right up to the Iron Man, which is a major achievement. To get started, you need to commit yourself to an event. Do not go big and decide on the Iron Man;
set yourself a simple but achievable goal, such as completing one of the summer Energade Sprint races that start in October, and take it from there. These events consist of a 600m swim, 20km bike ride and a 5km run.


How do I train for three events and how do I split my time accordingly?
As a novice this is very simple. Aim to train six days of the week with one rest day. Swim twice, run twice, cycle twice – easy. Focus on a different discipline each day. Initially keep the training very simple. You are trying to build a triathlon base and will need to get used to doing three sports. Try to stick to the schedule below.


RUN – 8/10km twice a week. Try and do this with a running club.
BIKE – Cycle the roads or do spinning classes twice a week for 45 minutes to an hour. Try to do one outdoor ride on the weekend.
SWIM – Get into a heated pool at your local gym and swim for 20 to 30 minutes.


For most novice triathletes, the swim is the most daunting. So start simply; try to swim for 4/6 lengths non-stop. Then rest and repeat for 20 to 30 minutes. Get the local swim coach to give you tips on your stroke or ask fellow triathletes/swimmers for advice.
 
Follow this type of training until you feel comfortable doing the three disciplines each week. Don’t worry if you miss a session. Continue this training for at least two to three months, aiming at three sessions per discipline with a minimum of one session per discipline per week. Once you are comfortable with this, you can try to increase to three sessions per discipline per week, which will mean training twice a day on some days.
 
When I started doing triathlons in 2000, I aimed to do four times the race distance in training each week. This is a formula that worked for me, and it can certainly work for you. For the Energade sprint races, this will mean about 2.5km of swimming, 80km of cycling and 20km of running. This cumulates to a total training time of about six to seven hours (one hour a day) which most road runners can do easily. However, you do not have the cumulative effect on the body, of only focusing on one sport, so you get fit with less risk of injury.
 
If you aim to do a Standard Olympic event (1.5km swim/40km cycle/10km run), using the same formula will mean about 12 hours of training a week, but you can get away with a lot less if your aim is simply to finish the event.
 
It may sometimes be better to find something in between that suits your ability, goals and family/work time constraints. Remember, in the beginning you need to just go out and swim, cycle and run. Don’t worry about pace or what type of training you are doing, just tick off the six sessions a week.
 
What equipment do you need to start?
Again, keep it simple. It is easy to get caught up in the techno hype of buying the latest equipment. For running, stick to shoes, shorts and the usual t-shirt. For cycling, use either a road or mountain bike, helmet, cycling shorts and proper cycling shoes. For swimming, only a costume or Speedo will do. Yes guys, you need to swim in a Speedo not baggies. Also get yourself some decent goggles and a cap.
 
Remember, KEEP IT SIMPLE to start with. Now get out there and enjoy your new challenge.
 
In future articles, we will cover what type of training is ideal, including sample swim sessions, as well as tips for your first triathlon.
 
See you on the road – in the saddle – or in the pool.

9 Rules to Create a New Habit

9 Rules to Create a New Habit

To be a successful Modern Athlete in any form, whether you’re a walker, triathlete or runner, your daily habits in life dictate the success you will achieve.


The Power of Less is an initiative started by Leo Babauta as a method of getting people to streamline their lives. One of the goals of The Power of Less is to help people form new and more productive habits, habits that will help them achieve their goals.


Whether you’re planning to run a big race, need help focusing on your training or want to break some bad nutrition habits, the 9 steps to form a new habit will help you get there.


http://www.thepowerofless.com