I do alot of work with The Wine Show Jo’burg and part of that is a Facebook strategy with wine and keeping people engaged around the show, to match the above the line presence we have of the show (which is already doubled in size vs 2008′s bookings). Today I launched a new initiative for March, and the email went exactly like this…

Wine Show Jo’burg has done it again. For March, we are going to have our Facebook Fans go on a treasure hunt (pre-empting Easter by a whole month!) for a shot at some wine valued at over R10 000.00

Based on the success of the launch of group, we have cajoled 5 of our farms into supplying us with some fantastic wines and even, some bubbles it seems.

We are going to keep you busy all month with a small effort each week required from your side. At the end of it, those who got the answers right will go into a draw for 1 of 10 boxes of wine worth over R1000 each with wines from Kleine Zalze Wines, Creation Wines, Kleinhoekkloof Wines, Avontuur Wines and some bubbles from Viljoensdrift Wines.

Who’s excited? We are! So at the end of March, in roughly 2 months, we would have given away R16 000.00 worth of premium wines. We would happily drink it ourselves, but we much prefer to watch you fight over it. Being at 700 members now, we can brag about the following things happening at The Wine Show Jo’burg (29^th to 31^st May, Gallagher Conference Centre, Midrand) as well:

1. Wine Laid Bare. It’s tantalizing, it’s naughty, it’s playful and it’s definitely going to be a lot of fun! The Wine Show Jo’burg in association with The Star is baring it all this year with a brand new initiative in aid of charity. In conjunction with Getpix Images & Photographic Academy we have launched a photographic competition themed “Wine Laid Bare” and all entry fees will be donated to breast cancer charity! Each entry attracts an entry fee of R50 which goes directly to breast cancer charity. The best entries will be exhibited at this years The Wine Show (May 29-31st, Gallagher Convention Centre, Midrand). The 12 best entries, as determined by Getpix Judges, will also feature in a charity calendar which will be on sale at the Show for R100. Again, all proceeds to charity! Find the group here http://www.facebook.com/group.php?gid=54250663577&ref=ts

1. The Whole Nine Yards. It is often said that a glass of wine can transport the drinker back to the very time and place the grapes were growing. Each grape presents a unique “time capsule” capturing the air, sunshine, rain and energy from the vineyard and the year in which it grew. Wine connoisseurs can look forward to a rare treat during The Wine Show Jo’burg, which will be staged at the Gallagher Convention Centre from 29 – 31 May. Internationally trained sommelier Jörg Pfützner will present an exclusive tasting session featuring superlative vintages from around the world from Spain to France, across to Germany and Ukraine and then down to South Africa. With it being 2009, we decided to compile a list of nine really exceptional wines from top producers around the world and place them in context of history. Vintages date back as far as 1909 and also include a wine produced during the legendary 1919 vintage,” explains Pfützner. Tickets are NOT for sale through Computicket and are R8900.00 per seat. For a full schedule, please email me directly at raoul@wineshow.co.za

Then, send us some information that you may want to have discussed on the page, so that we can loads topics of conversation for us to debate around. There is a request from our side. Please; leave Joost out of it! Obviously, the usual rules and regulations apply. To view those, mail us for a copy.

So, invite your friends to join the group (http://www.facebook.com/group.php?gid=48096975414) and lets all go on a treasure hunt… details to follow on Monday!

How do we like that? This is going to be a fun month. I hope you all join the groups and win some of the wines! Have a great weekend.

So we are doing a massive giveaway for March, and the way to do that is to join the group, and do the treasure hunt. This disproves the theory that wine cant be used with social media. You just need to provide incentive (i.e. wine works well) and they will comment, create and converse with you. Isnt that what social media is all about?

Go on, join the group…

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Most athletes competing in Ironman South Africa are going through a fear of the run phase right now. In fact, I bet about 80% of them are. I know they each feel their problem is unique, but it isnt. I get asked alot about my run philisophy and even managed to have an argument with someone this week about it. So I thought to put it out there. To show how I went from a 3:34 runner to a 3:15 in the space of about 4 months. That first jump when you do things right is huge, and I am hoping to improve 5-10min this entire year, but this is how I intend doing it.

blurbs and extracts from Gordo, Friel & my own experiences.

Run Training

Training for the run leg of an ironman-distance race is very different from traditional marathon training. A review of the run splits at any long course race will show that most athletes are operating far, far below their open run fitness. In fact, most athletes average in-race paces that are slower than their ‘easy’ run pace in training.

What I always try and consider:

1. How fast is the athlete going to be running in the race?

2. What are the requirements of being able to run that fast?

3. What are the things that can prevent the athlete from being able to run that fast?

4. Is the athlete’s program adequately addressing the above points?

What are the key factors that can derail an athlete’s run leg?

1. Cramps

2. Poor race nutrition

3. Attitude

4. Improper race hydration

5. Weak pacing

6. Equipment problems (inappropriate bike position, uncomfortable clothes, poor shoe selection)
7. Straight up fatigue

The two main reasons for marathon problems are improper early race pacing and an overall endurance limiter. Outstanding run splits are achieved by a training protocol, and race strategy, that keeps the following in mind:

1. durability dominates speed – this is most effectively built through high frequency running (running very often, more than running very fast or running very long); you guys are all running4-5 days a week (or supposed to be doing that). Even if its 20min in a day, its frequency that counts.

2. outstanding race specific cycling muscular endurance is required to enable an athlete to access their existing run fitness – “race specific” is important to bear in mind – we are seeking to create superior muscular endurance across 112 miles, not sprint- or Olympic-distance racing; So its not about the run? DAMN RIGHT.

3. athletes will be running a marathon when fatigued – run training must prepare the athlete’s body for running a marathon with tired legs BUT shelling our athletes with killer runs after long rides (mega bricks) will most often lead to biomechanical breakdown and injury; In your taper you will be doing a brick every 72 hours, and I will have you running on tired legs to get the body used to that. But more on that next week…

4. sane race pacing – swim and bike leg pacing must be guided by effort and based on a realistic view of an athlete’s current fitness level. Experienced athletes that have disappointing run splits should slow their first two race legs until they are able to run in line with training performance. This requires a level of humility and maturity that many athletes will never achieve. The performance benefits of moving well at the end of a race are significant – most importantly in terms of pain tolerance and mental toughness.

A well paced ironman-distance race will nearly always be characterized by the athlete reporting that they could have ridden harder.

Bear in mind that the purpose of the taper/freshening/peak period is to enable the athlete to run a marathon after a sane bike leg, not to enable bike performance above that which was achieved in training.

Given that most athletes come to me with sufficient ‘speed’ to achieve their run goals, the optimal training protocol will give them the overall endurance, durability and mental toughness to hold an ‘easy’ training pace on race day.

So what’s the optimal protocol? I like to keep it simple:

1. frequency – gradually, safely, build running frequency – this will take many seasons;

2. nutritional quality – give your athletes the knowledge and emotional support to address their 3. personal nutritional limiters. Encourage them to nurture themselves with high quality fuel for superior performance.

4. hills – perform the bulk of long runs in rolling hills to build all around leg strength.

5. steady-state flat running – insert blocks of steady flat running into the week – most athletes will only have the time and ability to handle one or two of these sessions. (i.e. strides)

6. get tired the right way – remember the keys to a superior run leg – generate the bulk of training fatigue from the sessions that most directly impact overall race performance. (bike sessions and the long run)

Once the athlete is coping with their run frequency and the rest of their training plan, you can creep the overall steady-state running volume up.

If there was any doubt to why you are all biking so well…… this is why! At the moment all my athletes are complaining that they feel slow on the run, and super fast on the bike.

Its not about the run, in essence. Its why your training runs feel slow. They are slow. On raceday, you will be able to hold that pace after a “easy” bike. That “slow” pace is a freaking good Ironman pace.

If I have to use my own example, I have to run 4:45/km to run 3:10-3:15 on raceday. 4:45/km for me is super slow when I am fit. But on raceday I am flying at that pace. I feel like superman and everyone around me is slower. I have to slow myself down for the first 14km, then its easy to run the right speed for the next 14km, and the last 14km its stupid hard work to get to that pace. My HR is sky high and I am running in essence, quite slowly.

Work is out:

3:45 marathon is 5min21 per km

4:00 marathon is 5min43 per km

4:30 marathon is 6min25 per km

5:00 marathon is 7min09 per km

Choose your pace and work out on your runs how that feels… in the next few weeks you should be running that pace in training. It should feel stupid easy. But remember, thats about as FAST as you can run in the last 12km on raceday, guaranteed.

mad love.

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If you have been in the presence of greatness you will know it as purely as the morning sun which rises over the hills in Paarl. As fresh as the dew on an aloe in the desert on a crisp winters morning, people have fallen to their feet in his mere presence.

Some say he invented dancing. That he once fed the entire Orange Street Engen on one pie and half a Milo shake, at 3am!! (more…)

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Combine this…

With this?

What started with the cultivation of the estate’s 12-year-old block of chardonnay grapes by viticulturist Manie, resulted in a complex, creamy Cap Classique by Fred, two years later.

I cant wait to head out to Robertson to try some of it. I heard a year ago they were making it, but havent managed to get a sample (insert hair pulling, stomping the floor and general tantrum behavious here). I may jump off the boat after a few bottles. Like we did last time after consuming enough Chenin Blanc / Colombar blend. This behaviour is not condoned in any fashion and totally illegal (unless you buy enough to stay after the staff have left – like we did).

Never heard of this boat? Surf over to Viljoensdrift online to get more information on this amazing farm, and the incredible entertainment Lindy cooks up for us at the river. Or call them on 023 615 1901 or mail them at rivercruises@viljoensdrift.co.za

Remember : A designated driver goes a long way….

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If you made it all the way here, I may as well direct you into the right direction from here…

1. Seth Godin discusses if marketing is evil.

2. Gordo is all about realities lately it seems.

3. Viljoensdrift Wines have a new BUBBLY! Hooray!

4. WebUrbanist has some great time lapse photography going on.

5. Alan Couzens has some vital information for the Ironman Athletes out there who should all be maxing out on recovery time between work outs right about now.

Have a great day people. If you want to see some quality product…

Kleinhoekkloof Wines
Puma
Orca
Jack Black Beer
Rockets Compression
Whaspgel
Suunto
Café Sociale

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Its a crazy world out there at the moment. People seem to be twice as busy for the same output as a year ago. I know I certainly am. I am juggling working harder 9 to 5 than I have ever worked (which is good because the ethic spills over into other areas of my life), I am helping more and more with KHK as the brand grows and is now ready for center stage among the niche guys. My loving relationship with Marilu is at places I dreamt of and its very satisfying to see all this hard work give off dividends in a time when very few companies are giving out profit share.

Raoul Inc (lets call it that for this purpose), is doing very well and is very motivated. The daily hustle and the planning it takes to get my ass out the door in the morning and back at night is quite something, but its great.

I am in high spirits and have a childlike essence to me at the moment which is grand. I take very little personally and am finding the amount of personal jabs out there in general conversation quite like light comedy, as I can see the moment and watch it pass. (more…)

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just watch this…

Now go copy that.

Note the high elbows, the reach to the front, the two-phase pull.

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So, was out on the west coast road this weekend and took a turn down to Big Bay to ride the bike route for 11Global .

For more detail on the route, click here… Route Maps

The bike is my focus this year, even if I havent had the time to work on it yet. We’ll get there.

This route is a smiling little devil in that it appears flat and fast…

On Saturday it certainly was. BUT if I went out there today, I would have suffered badly. The bumpy road would have been worse, the heat would have been worse. All because of a little thing down here we like to call the SOUTH EASTER.

My suggestion if the wind blows is to remember to stay “small” in an aero fashion and make sure you turn the pedals at a high cadence. We all tend to grind the gears in the wind, which is a major problem. So, thats my tip for the week…. (and a bit of inside info for this awesome race).

Yes, I am punting it. I believe in the concept and want to see ALL races in the Western Cape be a huge success….

Click the “Share This” button below here and share this article with 3 friends who might want to come race with us….

Do it now…

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1. Start Monday fresh with a phonecall to an old friend. Suprise them.

2. Enter 11Global Cape Town . Its going to be an epic race…

3. On that note, come to the “Meet the Pro`s” at Big Bay Surf Livesaving Club on Thursday to meet a few legends, and sink a Jack Black with me

4. Check your Personal Planning – we are almost 2 months into the year – how are you faring?

5. Buy me a coffee…

Have fun!

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