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Road Running News - April 2016

on Monday, 18 April 2016. Posted in Road Running

Road Running News - April 2016

Road Running News - April 2016

What a bumper 3 months of road running have we not just had!!

The Red Army was out in full force with a whopping 386 runners at the Old Mutual Two Oceans ULTRA Marathon & HALF Marathon last month. A BIG CONGRATULATIONS to all those who finished and met their running goals. What an incredible event to be a part of, and some incredible stories & successes were had. 

 

TRAINING WITH COACH LEE CHANDLER:

Did you know we have our very own coach? We encourage all members to attend these sessions.  Lee has a program set for all levels of fitness and running experience, so do not stay away come in and join in on this specialised training.  Chat to the regulars that attend these sessions and they will tell you of the noticeable improvements in their speed, times & overall fitness & endurance.

It is also a great opportunity to enjoy meeting other members of the club, and to find your happy “pace”

 

Where  : PPSmit Sports Grounds.

When  : Every Tuesday & Thursday evening

Time    : 17:45 – 18:45

 

Monthly 5km Time Trials (17:45)

The monthly TT take place every first Tuesday of the month, this is a great opportunity to push yourself and cheer on your club mates.  Sterri Stumpies, endorphin rush and a great spirit is guaranteed!!

 

WEEKEND PACK  RUNS

There are two club pack runs per weekend unless otherwise advised:

SATURDAYPack Runs:

Time                            : 06:00

Starting Venue            : Vida é Caffe, Edward Street, Bloemhof Road

Host                            : Route host ONLY

Distances                  :  Range anything from 8km – 15/20km, escape                                            route options in between.

 

SUNDAYPack runs:

Time                            : 06:30

Starting Venue         : Vida é Caffe, Durbanville, Wellington Road

Host                           : Hosts Required

Distances                  :Range anything from 10km – approximately                                                15/20km, often with escape route options in                                                between

           

Great coffee and chats afterwards

 

** Please do make use of our Facebook page for regular updates on events, pack runs, training & other.

We also appeal to our members to please volunteer to host a pack run & plot a route.  You can be a driving or running host. 

 

LOOKING AHEAD TO COMRADES…

Do not forget to join in on the Club Comrades social Evening on the 13th of May 2016. All runners welcome.  Please watch out for the posts on Facebook or contact Estelle at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

To all those competing in The Comrades Marathon on the 29th of May this year, HAVE FUN!!

 

RACE OF THE MONTH – MAY

Race              : Safari Half Marathon

Date               : 2 May 2016

Distances       : 10km & 21,1km

Venue             : Wellington

Closing Date: Online Entries 17 April 2016

Host                : Charl Smit

 

We are waiting to receive you at the end of the race at the Gazebo. Steri Stumpie in hand and happy runners all around.

 

SHARING YOUR RUNNING STORIES

All of us HAVE A STORY.  Some of the most inspirational journeys into running…

Stories to inspire, motivate and share with others like minded.

We want to appeal to our members to dig deep and share with us your very best words.

We are going to award a lucky member, a brand new pair of New Balance running shoes for the most inspirational story.

Please send your stories to:

Captain This e-mail address is being protected from spambots. You need JavaScript enabled to view it    AND

Kaptein This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Entries close Tuesday 31st May, after which time we will read through all our incredible stories and vote for the best.  Please remember to give this story as much detail as possible.

We also want to share some of the top stories with our fellow members on our Facebook page to keep all runners of all speeds, ages, shapes & sizes, continuously motivated and determined to reach their OWN goals.

Happy Running

Kurt & Nicola

Trail Running News - April 2016

on Sunday, 03 April 2016. Posted in Trail Running

Trail Running News - April 2016

It has finally arrived!! Autumn!! We are entering the best season for trail running!!  

Combining the CMC and Durbac trail calender has been amazing in getting more runner on the trails – which lead to safer running and much more fun!! Wednesday CMC trail runs will continue at Meerendal, Altydgedacht, Bellville Golf Course and Bloemendal, with Thursday Durbac trail runs happening at Majik Forest. Very important – please remember your headlights!! It is getting darker on the trails!

Please refer to the CMC running FB group to download the Jan to June 2016 trail run schedule as well as keeping an eye on the events posted. 

Weekly trail runs: 

Wednesday at 18h00 - 7.5 & 10 km options

* Wed 06 April - Bellville Golf Club

* Wed 13 April - Bloemendal Wine Estate

* Wed 20 March - Meerendal Wine Estate

* Wed 27 March - Altydgedacht Wine Estate (‘Run for a Cause Trail Run’ – see info below)

Thursday at 17h30 - 5 & 9km options

* 7, 14, 21, 28 April - Majik Forest Trail Run

Weekend Pack Runs

* Sun 3 April - Jonkershoek Natures Reserve

* Sun 10 April – No official pack run

* Sun 17 April – Mont Rochelle Nature Reserve (please book entrance during the week)

* Sun 24 April – No official pack run

* Sun 30 April - Jonkershoek Nature Reserve

Races

* Sun 17 April, Jonkershoek Mountain Challenge

* Sat 30 April, Helderberg Mountain Challenge

Other exciting news and events

Dudley Trail Run: This special annual race will take place on Saturday 30 July 2016. Please keep an eye out for further communication regarding entries, as well as request for volunteers! As always – it will be an awesome day in the winelands for runners, friends and families.

Southern Cross 3 Day Stage Race: This is the club’s chosen trail race for 2016, which we will be doing with Durbac in celebration of getting more trail runners on the trails and raising healthy competition! JTrisport has offered each runner 10% discount on entry fee (not on accommodation) if we can get a group of 10+ mountain goats together to enter. Contact me for more information or if you are interested to enter. Website: http://trisport.co.za/trievent/rcs-sox/

Monthly ‘Run for a Cause’ Wednesday Trail Run: This month we will be running in BLUE to create Awareness for Autism on 27 April at Altydgedacht! So please diarise this important and special event!!

Trail Photo Competition #1 April: We are also launching a brand new monthly photo competition and very fitting, the theme for April is AUTUMN!! Show us your photo interpretation of autumn on the trails as a dirt lover!!
Competition rules: 1) Entrant must be a member of CMC and a member of the Cape Multi Trail FB Group 2) The photo must be taken during this month, April 2016 3) Photo must be posted to the competition announcement post, with description of where and when it was taken 4) The winning photo will be the photo with the most FB likes - so everyone running is eligible to take part 5) Winner will be announced the first week of May 2016 and will receive the mystery prize of the month! Now go out there and snap away!!

That is all for now!! Remember to have fun on the trail, doesn't matter if you are a hare or a snail!! :)

Derine Sandenbergh

(Thank you to Karin Gerber for the beautiful photo taken at the Jonkershoek Trail Pack Run 3 April 2016)

Cycling Newsletter - April 2016

on Tuesday, 19 April 2016. Posted in Cycling

Cycling News April 2016

The Cape Town Cycle Tour is a distant memory; since then there was the OMTOM and last weekend, the IM in Port Elizabeth. Congratulations to all who participated in these events. More events are around the corner, so many of us are heavily committed to our specific training programs with some hardcore races coming up such as the 36ONE.

 

We were also glad to welcome back some from injuries; it was good seeing Sharon cycling the full distance again on her first pack ride since her fall, as well as Marianne Unger after her operation.

We also have a very enthusiastic and committed group participating in the WP winter league. Leon is co-ordinating this. Well done on what you have achieved in such a short space of time.

Unfortunately, we have had serious crashes this past weekend. Francois Ellis crashed badly at the silos and had to be taken to hospital by ambulance. The good news is that he is in good spirit, despite the pain. Wouter de Kock, a previous CMC member, also crashed on Saturday morning and also had to be taken to hospital by ambulance. We wish them a speedy recovery.

Pack rides

Our pack rides are club rides and we expect you to adhere to our club’s rules, regulations and esprit de corps (gees in Afrikaans). When we ride in the group or wear the club’s clothing, we represent the club. Anything we do wrong, can get reported to the club committee, WP Cycling or CSA. When you cycle in a pack or wear the club’s top, you are an ambassador for the Cape Multisport Club. Below I have put out a few guidelines, these are only the main ones and by no means all the guidelines:

·         Safety always comes first. Unfortunately accidents can happen and happen quickly and unexpectedly (as we had last weekend). So when we are on the road, always try to be alert and take defensive action if you see potentially dangerous situations. For example, when you see a car wanting to turn right, try to catch the driver’s eyes.

·         Obey the traffic rules, including the cycling rules. This is for your own and the group’s safety. Cycle single file if the road does not have a shoulder and never cross the white line, or the imaginary white line on gravel roads.

·         Be courteous and polite to your fellow cyclists, other cyclists on the road and motor vehicles. Don’t pick a fight with any person, even if they are in the wrong.

·         Listen to your fellow cyclists if they ask you to correct your riding position, if you are told to ride single file, to move over to the left, etc.

·         Use your hand signals and warn the cyclists behind you (or even in front of you) of any hazards, single file ahead, your intentions to stop, etc.

·         Shout if you have a problem and inform your fellow cyclists whether you need help or whether you are just stopping to powder your nose.

·         Regroup: Many of us love to attack long climbs, this is fine and good interval training, but on top of long climbs, we slow down or even stop to regroup. We all know what it feels like to battle up a hill and this is a pack ride with friends, not a race against your rivals.

·         Lights: We will start to ride in the dark, so both front and back lights are compulsory. The front light does not have to be a strong light, it is mainly for visibility for motorists and other cyclists.

·         Don’t litter!

·         Welcome new people in the group, make new friends.

Please ensure your bike is ready for the winter season, serviced, lubricated and fitted with lights. Also come prepared to the pack rides. Have enough liquid on you (use a Camelpak if you want to), bring adequate snacks so that you don’t run out of energy and dress warm enough. The best is to wear layers that you can remove as required.

Pack rides are there to make cycling more enjoyable and safer. Please respect the person hosting the pack ride and communicate. Let the host know if you have a problem or an issue or if you want to leave the group to take a shortcut home. There have been complaints from our own and other cyclists about a number of things like not stopping to help someone who has a mechanical, or complaints from other cyclists on the road etc.

We are mainly a social club and the rides are for everyone’s benefit and enjoyment, but that requires everyone to do his or her bit and to stick to the rules. So please do your part to make the rides fun for all.

CTCT time competition

This competition was won by Marelize James. Congratulations! There were three people that predicted their times accurate to within one minute. Thank you Marc Rich for part sponsoring the Attitude Cycles gift vouchers.

 

Name

Surname

Prediction

Actual

Time Difference

Marelize

James

04:39:00

04:39:11

00:00:11

Hein

Brand

03:15:00

03:15:29

00:00:29

Donn

Pienaar

04:20:00

04:20:37

00:00:37

 

Ride program

Our winter program is now well under way, with our pack rides on MTBs. We will post as in the past and have a wider range of activities you can choose from:

Longer Pack rides:        These are aimed at getting fit for the 50/100 Miler

Shorter Pack rides:        These are aimed at the slower rider and beginners.

Trail Riding:                   This normally requires a licence to ride on the Tygerberg Hills or Bottelary Hills trails.

Skills training sessions:             A very popular session for all those who want to improve their MTB skills.

WP Winter league:         This is for the racing snakes and the die hard roadies, every Sunday morning.

If you are unsure of the fitness and/or skills level required, please contact the person hosting the ride. We always want to welcome new cyclists to our club and it can be daunting joining a group of strangers that look like superfit cyclists. So please communicate and contact us.

Safety warning

Please, try not to ride alone and be aware of the attacks and attempted attack that have taken place at Phisankraal!

Committee

Those who have recently joined, we have a sizable committee of volunteers this year for the Cape Multisport Club Cycling:

Leon Lawrence is the vice-captain and assists with pack rides, winter league and Karoo to coast

Donn, Derick, Stephan and Charl assist with the pack rides

Janine and Stella are the tough ladies that help with MTB rides and skills training

Shanna assists with the socials (e.g. the CTCT time competition)

Fanie Herholdt is the contact person for training programs

Jeremy, Renato and Fanie Nel are assisting with the Double Century

Last, but not least Vanessa (who is actually in charge), helps with the minutes, clothing, money etc.

Karoo to Coast

Leon has booked a venue for our club members wishing to participate in the Karoo to Coast. The cost for the accommodation is R1000. The due date has gone, but Leon says there is still space if you are interested. Please contact Leon Lawrence.

Training program up to the 50 Miler

Sponsors

I want to mention and thank our sponsors:

Shirts:

A big thank you to Marius Swanepoel (one of our club members) from Realclean and Deon from Cyclefunatic for sponsoring our cycling tops. They sponsored each shirt to give us R200 discount, that is why we can get the shirts at R300.

We are in the process of making new cycling tops and thanks to Donn from Umlazi Civils for coming on board as our new cycling top sponsor.

Then we also want to thank Marc Rich from Attitude Cycles for a sponsorship on the Argus time competition gift vouchers.

 

Promotions

From time to time we will post a few promotions we think might be of interest to the cyclists:

·         Pepper spray with armstrap/bicycle strap from Anatomic (R295)

·         Bike Service: CMC Service Cycles (Abrie Mouton) is a new bike service company in the Durbanville area and is willing to fetch the bike from your home or to receive a bike after hours.

This e-mail address is being protected from spambots. You need JavaScript enabled to view it  or 083 2755504

Other

We are in the process of having more cycling tops and arm warmers made as our stocks are almost depleted - we will keep you posted when they are ready.

Happy cycling and see you on the bike!

Achmed Giesler

Cycling Captain

 

 

 

 

Cape Multisport Club’s constitution

on Monday, 11 May 2015. Posted in General

The Cape Multisport Club’s constitution was adopted on Thursday, the 7th of May 2015 by all members present at the Special General Meeting  / Club Social.  We would like to thank everyone who commented on  all the draft versions ensuring that we have a robust constitution.  The new constitution, code of conduct and communications policy is on the website readily available for all club members to access.

 With well over a 100 members at the Club Social on Thursday evening, it was a wonderful way for us to thanks and pay tribute to  Albert for being super, results oriented coach we have been privileged to have train members over the last two years.  You are indeed a legend!

In turn we took the opportunity to  introduce Lee Chandler as the new running Coach, to those who did not know Lee.  The Committee has great faith in Lee, to continue to build on Albert’s work to facilitate better times for all the CMC runners.  Remember to join the club sessions on a Tuesday and Thursday evening at 17:45 at PP Smit to train under Lee’s guidance. The Coach’s Training sessions for the month is available on the CMC Website.

 It was another fun filled CMC social, where we all got together to catch up with our fellow club members in a more relaxed environment other than catching up while being on a bike, running on the road or trail.  The burgers were great, not to mention the delicious tomato ‘smoor’.  Thanks to the cooks once again for ensuring we were all well-nourished.

 We would like to wish all our Comrade runners a good up run on the 31st of May 2015, we will all be cheering you on.  Both our road  and MTB cyclists are starting to up the training with the big races on the cards.  We wish you all well in your training sessions.

 Please look out on our Facebook page for events scheduled for training sessions and the general happenings of the Club.  Also our respective discipline captains send out their monthly newsletters with all the updates and information of their disciplines to keep you up to date and motivated. These are posted on the website in each discipline’s page.

https://www.facebook.com/groups/CapeMultiRunning/

https://www.facebook.com/groups/CapeMultiCycling/

https://www.facebook.com/groups/CapeMultiTriathlon/

Please do not forget that we greatly appreciate communication  from all our members, email the committee at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Keep on Moving

John Wileman