73 WAYS TO RAMP UP YOUR FUN THE FASTEST WAY TO BURN FAT AND GET LEAN

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FEBRUARY 2016 SA S BEST-SELLING CYCLING MAGAZINE B U M PAEGRE 2 0 - PC I A L SPE OUR EXPERT GUIDE TO THE BEST ROAD, MTB AND STAGE EVENTS IN SA (START PLANNING NOW!

1 FEBRUARY 2016 SA S BEST-SELLING CYCLING MAGAZINE B U M PAEGRE PC I A L SPE OUR EXPERT GUIDE TO THE BEST ROAD, MTB AND STAGE EVENTS IN SA (START PLANNING NOW!) THE FASTEST WAY TO BURN FAT AND GET LEAN 73 WAYS TO RAMP UP YOUR FUN GRAVEL BLISS The TransCape MTB Race THE EVOLUTION OF TECH LOOK HOW FAR WE VE COME! PERFECT YOUR PEDAL STROKE P. 38 CURE A CRAMP P. 23 LUBE YOUR CHAIN! P BIC YCLING.CO. Z A R42.00 (R36.84 EXCL VAT) OUTSIDE RSA R36.84 (EXCL VAT) NAMIBIA $42.00 (TAX INCL)

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INSIDE FEBRUARY 2016 // VOLUME 14 // NUMBER 2 ILLUSTRATIONS BY GRAYHOOD SUPPLIED JON IVANS 46 WE DARE YOU Tired of the same-old same-old? We are too.

BY THE BICYCLING TEAM 56 BICYCLING S TOP 101 RACES We bring you SA s definitive race guide, with every must-do race in every discipline.

BY JONATHAN ANCER & ANDRÉ VALENTINE 71 SWAZI GOLD The Swazi Frontier has some brutal climbs (one is even Too Brutal), but the three-day mountain bike stage race also has

5 INSIDE FEBRUARY 2016 // VOLUME 14 // NUMBER 2 ILLUSTRATIONS BY GRAYHOOD SUPPLIED JON IVANS 46 WE DARE YOU Tired of the same-old same-old? We are too. So we ve put together a list of wacky (and some gnarly) challenges to make your riding even more exciting, while boosting your confidence and performance along the way. BY THE BICYCLING TEAM 56 BICYCLING S TOP 101 RACES We bring you SA s definitive race guide, with every must-do race in every discipline. Plus event advice, inspiring stories, the inside scoop on organising an event and a guide to determine what kind of race suits you. BY JONATHAN ANCER & ANDRÉ VALENTINE 71 SWAZI GOLD The Swazi Frontier has some brutal climbs (one is even Too Brutal), but the three-day mountain bike stage race also has incredible scenery, a friendly atmosphere, perfect hosts, and fields (and fields) of gold. BY MIKE FINCH FOR MORE CUTTING-EDGE CONTENT ON TRAINING, NUTRITION, MAINTENANCE, GEAR AND ALL THINGS CYCLING-RELATED, GO TO BICYCLING.CO.ZA. FEBRUARY 2016 BICYCLING.CO.ZA 5

INSIDE 93 GEAR 78 FLASHBACK Cycling technology is evolving at the speed of light.

bag. By Oli Munnik 93 REVIEW: VERMARC PRR COLORA KIT Vermarc s latest,

By Oli Munnik 78 KNOW HOW 16 B U Z Z Can indoor training benefit outdoor performance?

28 24 F E T I S H Strong, light and local handmade carbon rims.

30 E AT How sparkling water can ramp up your ride.

34 THE COACH Supplements and their (alleged) performance benefits the truth.

Get the most out of your indoor rollers.

44 M Y B I K E Ron Rutland s Lettie the bike he rode to the Rugby World Cup.

6 INSIDE 93 GEAR 78 FLASHBACK Cycling technology is evolving at the speed of light. We go back in time: to look at gear way back when, and to see how far we ve come since. By Oli Munnik 90 REVIEW: THULE ROUNDTRIP VOYAGER Thule s new fit all you can travel bag. By Oli Munnik 93 REVIEW: VERMARC PRR COLORA KIT Vermarc s latest, pro-peloton-quality kit range. By Oli Munnik 78 KNOW HOW 16 B U Z Z Can indoor training benefit outdoor performance? 21 ASK BICYCLING Beat cramp; plus, the simplest weight-loss tip ever F E T I S H Strong, light and local handmade carbon rims. 28 IN MY VIEW Cherise Stander deals with the fitness challenges of pregnancy. 30 E AT How sparkling water can ramp up your ride. 32 THE SCIENTIST Ride for better health whatever your age. 34 THE COACH Supplements and their (alleged) performance benefits the truth. 36 BODY Is fasted training the ultimate fatburning strategy? 38 SKILLS Stuck inside? Get the most out of your indoor rollers. 40 TRAINING Women and men can t train the same way. Here s why. 44 M Y B I K E Ron Rutland s Lettie the bike he rode to the Rugby World Cup REGULARS 12 Rants & Raves 14 Editor s Letter 26 Rider2Rider 26 StyleMan 42 Freewheelin 94 Featured Race 95 Race Calendar 97 Recommended Races The Frame ON THE COVER RIders take on Montagu Pass during the TransCape MTB Race. Check out our bumper race feature for more (p56). PHOTOGRAPH BY JACQUES MARAIS CRAIG KOLESKY JAMES GARAGHTY JAKOB HINRICHS DOLLAR PHOTO CLUB 6 BICYCLING.CO.ZA FEBRUARY 2016

7 Southern African edition. Bicycling is a registered trademark of Rodale Inc. All rights reserved. Published under licence from Rodale Inc. EDITORIAL EDITOR MIKE FINCH (mike.finch@media24.com) DEPUTY EDITOR JONATHAN ANCER EDITORIAL ASSISTANT ANDRÉ VALENTINE (andre.valentine@media24.com) ONLINE EDITOR KIRSTEN CURTIS (kirsten.curtis@media24.com) SENIOR DESIGNER ALANA DOYLE ASSISTANT DESIGNER MARK ARENDSE CHIEF SUB / MANAGING EDITOR DAVE BUCHANAN GEAR EDITOR OLI MUNNIK (olivermunnik@gmail.com) PICTURE EDITOR AMY MOSTERT DIGITAL ASSISTANT PENELOPE CAIRNS SCIENTIFIC EDITOR DR JEROEN SWART OFFICE ADMINISTRATOR LABEEQAH SULIMAN CONTRIBUTORS MARK CARROLL, SAM CLARK, ZOON CRONJE, JON IVANS, JAMES GARAGHTY, JULIA ANNE HOFFMAN, PETER KIRK, CRAIG KOLESKY, JACQUES MARAIS, CARL ROBERTS, KARIN SCHERMBRUCKER, CHERISE STANDER, KELVIN TRAUTMAN, JOHAN VAN DYK, ERIK VERMEULEN, JENNIFER WARD BARBER, CRAIG CANNON, DANNY GAMBOA, CHRISTINA GANDOLFO, JOCELYN GAUDI, JAKOB HINRICHS, MOLLY HURFORD, COURTNEY JOHNSON, JIM LANGLEY, COLIN MCSHERRY, LEON NEAL, LORI ADAMSKI PEEK, JOE PIAZZA, MATT RAINEY, SELENE YEAGER PUBLISHING & MARKETING PUBLISHING MANAGER FRANCOIS MALAN (francois.malan@media24.com) MARKETING AND EVENTS COORDINATOR RICHARD D AGUIAR (richard.daguiar@media24.com) PUBLISHING SALES TEAM COMMERCIAL MANAGER PREVONI NAICKER / (prevoni.naicker@media24.com) MYLES KELSEY (CPT) / (myles.kelsey@media24.com) LAMEEZ RAIZENBERG (CPT) / (lameez.raizenberg@media24.com) HANNES BURGER (CPT) / (hannes.burger@media24.com) KATHRYN MOLYNEAUX (BOOTH) (JHB) / (kathryn.molyneaux@media24.com) KYLEE ROBERTSON (JHB) / (kylee.robertson@media24.com) MEDIA24 CENTRAL SALES HEAD OF ADVERTISING SALES CRAIG NICHOLSON (craig.nicholson@media24.com) HEAD OF SALES BUSINESS DEVELOPMENT YVONNE SHAFF (yvonne.shaff@media24.com) DURBAN THERESA LAVERY (theresa.lavery@media24.com) DIGITAL ADVERTISING SALES CAPE TOWN: JOHANNESBURG: DURBAN: info@spac .co.za CONTACT US WEBSITE: BICYCLING@MEDIA24.COM TELEPHONE: POST: BICYCLING MAGAZINE (SA), PO BOX 16368, VLAEBERG, 8018 CIRCULATION SALES & SOLUTIONS HEAD OF CIRCULATION GADIJA GAMIELDIEN HEAD OF RETAIL ANDRELINE VAN TONDER CIRCULATION MANAGER RIAAN WEYERS PRODUCT MANAGER GEORGE VAN BILJON SUBSCRIPTION MANAGER JENNY MARINUS SUBSCRIPTION ENQUIRIES TEL: FAX: SMS: BICYCLINGSUBS TO (R1 PER SMS) bicycling_subs@media24.com WEB: CALL CENTRE OPERATING HOURS: Mon-Fri 08:00 to 17:00 ALL SUBSCRIPTION PAYMENTS TO: BICYCLING, PO BOX 1802, CAPE TOWN, 8000 SHARED SERVICES PRODUCTION MANAGER (Health & Sport) KERRY NASH PROJECT MANAGER (Digital) ROCHELLE DE BEER ADVERTORIAL COORDINATOR AMY MOSTERT MEDIA24 LIFESTYLE GENERAL MANAGER LIFESTYLE CHARLENE BEUKES CFO LIFESTYLE RAJ LALBAHADUR GENERAL MANAGER LEISURE LOUISE MENY-GIBERT PUBLISHERS OF MEN S HEALTH, WOMEN S HEALTH, BICYCLING, RUNNER S WORLD REPRODUCTION MEDIA 24 REPRO PRINTING PAARL MEDIA CAPE DISTRIBUTION 0N THE DOT Member of the Audit Bureau of Circulation RODALE INTERNATIONAL SENIOR VICE PRESIDENT, INTERNATIONAL BUSINESS DEVELOPMENT AND PARTNERSHIPS ROBERT NOVICK EXECUTIVE DIRECTOR, BUSINESS DEVELOPMENT AND GLOBAL LICENSING KEVIN LABONGE EDITORIAL DIRECTOR JOHN VILLE DIRECTOR, BUSINESS DEVELOPMENT AND GLOBAL LICENSING ANGELA KIM DIRECTOR, GLOBAL MARKETING TARA SWANSEN DEPUTY EDITORIAL DIRECTOR VERONIKA RUFF TAYLOR SENIOR CONTENT MANAGER KARL ROZEMEYER INTERNATIONAL FINANCE MANAGER MICHELE MAUSSER PRODUCTION ASSISTANT DENISE WEAVER EDITORIAL ASSISTANT NATANYA SPIES ADMINISTRATIVE ASSISTANT SHOI GREAVES PUBLISHED BY RODALE PRESS, INC., 33E MINOR STREET, EMMAUS, PA, USA. TEL: COPYRIGHT 1993 BY RODALE PRESS, INC., AND TOUCHLINE MEDIA, (PTY) LTD. NO PART OF THIS PUBLICATION MAY BE REPRODUCED, STORED IN A RETRIEVAL SYSTEM OR TRANSMITTED IN ANY FORM OR BY ANY MEANS, ELECTRONIC OR MECHANICAL, WITHOUT PRIOR PERMISSION OF THE PUBLISHERS. PUBLISHER ASSUMES NO RESPONSIBILITY FOR RETURN OF UNSOLICITED MANUSCRIPTS, ART, PHOTOS OR NEGATIVES (VIA OR OTHER MEANS). CONTRIBUTORS SHOULD INCLUDE A SELF-ADDRESSED AND STAMPED ENVELOPE. THE KING OF THE LOPP IS DEAD LONG LIVE KING MOOSE!

JANUARY 2016 P. 36 P. 25 EXCLUSIVE NEW 2016 BICYCLING JERSEY P. 25 (EXCL VAT) NAMIBIA $42.00 (TAX INCL) M P. 36 P. 25 P. 25 R42.00 (R36.

SA S TOUGHEST RIDERS REVEAL THE SECRETS OF TRUE GRIT! BEST DEAL SAVE 35% THE SMARTEST WAY TO... STAY PERFECTLY HYDRATED!

84 DIGITAL 6 MONTHS FOR R147 SAVE 30% PRINT 6 MONTHS FOR R181.

CANNONDALE S FAST & FUN HABIT P. 91 # HOW TO HTFU! SA S TOUGHEST RIDERS REVEAL B U M P E R 40-PAGE S P E C I A L! THE SECRETS OF TRUE GRIT!

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8 JANUARY 2016 P. 36 P. 25 EXCLUSIVE NEW 2016 BICYCLING JERSEY P. 25 (EXCL VAT) NAMIBIA $42.00 (TAX INCL) M P. 36 P. 25 P. 25 R42.00 (R36.84 EXCL VAT) OUTSIDE RSA R36.84 (EXCL VAT) NAMIBIA $42.00 (TAX INCL) BICYCLING.CO.ZA SUBSCRIBE AND CHOOSE THE PLAN FOR YOU PRINT + DIGITAL 6 MONTHS FOR R308 SA S BEST-SELLING CYCLING MAGAZINE 2016 S BEST MTB AND ROAD BIKES + TOP PICKS ON A BUDGET! HOW TO CANNONDALE S FAST & FUN HABIT P. 91 B U M P E R 40-PAGE S P E C I A L! # HTFU! SA S TOUGHEST RIDERS REVEAL THE SECRETS OF TRUE GRIT! BEST DEAL SAVE 35% THE SMARTEST WAY TO... STAY PERFECTLY HYDRATED! GET UP A HILL FAST! P.10 LIVE 5.1 YEARS LONGER! BICYCLING.CO.ZA R42.00 (R36.84 EXCL VAT) OUTSIDE RSA R36.84 DIGITAL 6 MONTHS FOR R147 SAVE 30% PRINT 6 MONTHS FOR R SAVE 30% JANUARY 2016 SA S BEST-SELLING CYCLING MAGAZINE 2016 S BEST MTB AND ROAD BIKES + TOP PICKS ON A BUDGET! CANNONDALE S FAST & FUN HABIT P. 91 # HOW TO HTFU! SA S TOUGHEST RIDERS REVEAL B U M P E R 40-PAGE S P E C I A L! THE SECRETS OF TRUE GRIT! THE SMARTEST WAY TO... STAY PERFECTLY HYDRATED! GET UP A HILL FAST! EXCLUSIVE NEW 2016 BICYCLING JERSEY P.10 LIVE 5.1 YEARS LONGER! Subscribe to the digital version of Bicycling f o r your PC, iphone, ipad and Mac at WHY GO DIGITAL? Buy Previous Issues Preview the Current Issue Buy the Current Issue Special Digital Subscription Offers TERMS AND CONDITIONS: Offer valid until 14 February Discounts only available to subscribers with SA postal addresses. Depending on the time of the month, regular delivery begins 6 to 8 weeks after the processing of your application. For overseas andneighbouring state rates please call All Bicycling subscribers agree to receive promotional material from Bicycling. As one of our valued subscribers, you ll receive Bicycling for as long as you wish. However, if at any time you choose to discontinue your subscription, simply call or bicycling_subs@media24.com. We may amend the fees payable from time to time. We will notify you before implementing the change. We may alter the payment instruction to correspond with any change in your fees.

9 FREE FREE GIFT WORTH R140* The Big Book of Bicycling valued at R140 when you subscribe to the print edition of Bicycling for 2 years TOP secrets revealed by our TOP experts, for riding faster, stronger and smarter: from repair and maintenance to proven training programmes smart road skills to highperformance racing tips high-octane food secrets to stump-jumping MTB madness. A Comprehensive Guide To The Sport For Cyclists Of All Levels 4 EASY WAYS TO SIGN UP Call: bicycling_subs@media24.com Go to: SMS: BicJan and your name to 32511, and we ll call you (SMS costs R1) Go to: GET YOUR BICYCLING PRINT SUBSCRIPTION ONLY R35 PER ISSUE ARE YOU A VITALITY MEMBER? Discovery Vitality members can subscribe to Bicycling forjust R168 FOR 10 ISSUES! Discovery Vitality members can subscribe to Bicycling for only R168 for 10 issues! Log in to click on Vitality and then discovery/mall, then click on Subscriptions & Vouchers, and then choose Vitality subscriptions. Remember, you can pay using your Discovery Card, Discovery Miles, or a combination of both. The number of magazines you can subscribe to annually at a reduced rate depends on your Vitality status. The Discovery Vitality offer is only available to active Vitality members. You cannot receive the free gift if you take up the Vitality magazine offer. Discounts available to subscribers with an SA postal address only. Discovery Vitality (Pty) Ltd is an authorised financial services provider. Registration number: 1999/007736/07. Terms and conditions apply.

10 RIDING INTO THE SUNSET IMAGE BY ERIK VERMEULEN Shooting The Munga takes almost as much endurance as riding it. I survived the gruelling race on about seven hours sleep and drove close to 3 000km covering it. In this photo, riders chase the edge of a Karoo thunderstorm at sunset on day one of the 1 090km single-stage, unsupported race from Bloemfontein to Wellington. With the race being draft legal up to the first support station, the pace was hot, covering more than 53km in the first two hours. WHERE Great Karoo, Western Cape WHEN 2 December 2015 METADATA Nikon D600. Nikkor f2.8 lens. f4.5, ISO 500 DOWNLOAD AS A WALLPAPER BICYCLING.CO.ZA/WALLPAPERS 10 BICYCLING.CO.ZA FEBRUARY 2016

PYGA STAGE PAGE 88 HYDRATION PACKS PAGE 74 SPECIALIZED DIVERGE PAGE 84 SA S BEST-SELLING CYCLING MAGAZINE

PYGA STAGE PAGE 88 HYDRATION PACKS PAGE 74 SPECIALIZED DIVERGE PAGE 84 SA S BEST-SELLING CYCLING MAGAZINE SA S BEST-SELLING CYCLING MAGAZINE WITHOUT BREAKING THE BANK J HYDRATION PACKS PAGE 74 SPECIALIZED DIVERGE PAGE 84 PYGA STAGE PAGE 88 09116 THE STORY OF THOSE WHO RIDE, AND RIDE, AND RIDE BY JONATHAN ANCER