NUTRITION
GERDA STEYN’ S
TWO OCEANS TOP TIPS
She’ s won it six times before and broken the course record on three occasions, so when it comes to the Totalsports Two Oceans Ultra Marathon, Gerda Steyn knows what she’ s talking about. We asked her for her top tips for those taking on the gruelling 56km challenge on 11 April.
Photo credit: Tobias Ginsberg
1. What would you recommend eating the night before running Two Oceans? I have always had the exact same meal before Two Oceans: Plain rice and chicken.
2. And what about food and drink on race day itself, before you start? My race day breakfast consists of oats and a cup of black coffee well ahead of the start time, and sipping on an energy drink until just before the gun goes off.
3. What’ s the one item you always make sure you have with you on race day? I never leave my house without my checklist, an extra energy gel, wet wipes, and a snack for after the race.
4. When the legs start to hurt later in the race, what mental trick do you recommend for runners to keep moving forward? Runners must remind themselves of how proud they will be when they cross the finish line and that it is the hard moments that shape us. Don’ t give up and remember that difficult times pass, but the memories will last a long time!
5. Which part of the Two Oceans route is your favourite in terms of the actual running? Running down from the top of Constantia Nek is always a highlight for me. The end is in sight, the hardest climbs are behind you, and you can look forward to being welcomed onto the grass of UCT!
6. Which is your favourite spot for the view? There aren’ t many views in the world that can compare to the view from the top of Chapman’ s Peak. It is so iconic and special, and experiencing it on foot makes it even better!
7. And which is top of the list for crowd support? Hout Bay!! Every year, the crowd support through Hout Bay is electric and at that stage of the race, incredibly motivating.
8. What is your number one top tip for someone taking on the Two Oceans for the first time? Novice runners must really try to conserve their energy in the early hours of this race. It is easy to get carried away in the first half of the race, but the second half should never be underestimated. They say that the“ real” halfway mark is only at 34km, so make sure to respect the course and conserve energy for a much hillier second half. Work out a race strategy beforehand and stick to it.
9. What’ s your top tip for recovery after the race? Post-race recovery is very important. Regardless of your finish time, 56km is a long way and you need to be kind to your body. Give yourself enough time to recover and focus on good food, plenty of sleep, and prioritising recovery over training, especially in the days following the race.
10. Any last words of advice? Remember that running is to be enjoyed, and even though the race can get tough, the good moments are the ones that you will remember. www. modernathlete. co. za 45