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Wintergreen Anti-Chafe Cream

When distances start getting on the long side, chafe becomes a serious problem when running and cycling. A liberal application of Wintergreen Anti-Chafe Cream will solve this problem.

I experienced serious chafe in the 2013 PUFfeR and have since been careful to avoid a repeat of the agony I was in by the time I started descending Platteklip Gorge! Apart from the obvious direct pain, the discomfort is mentally draining and can affect your form as you try to avoid chafing the “hotspots” further.

I carried some of the handy little screw-top tubs pictured below in my back pocket for IronMan 2014 to do touch ups. Yes, in public: the only thing less glamorous than shoving your hand down your shorts and massaging cream into your private bits is having same bits rubbed raw!

Wintergreen IronMan South Africa 2014

Wintergreen IronMan South Africa 2014

Wintergreen logo

île de païn

île de païn used the word artisan to describe their bread long before the term was adopted by the Hipsters among us.

Getting there: Entering Knysna on the N2 from George, turn right at the first traffic light onto Waterfront drive, at the second traffic light turn right onto Long street. The road takes you across the water to Thesen Island. Continue until you get to a four-way stop. Ile de pain is just across the stop on the right hand side, in the Boatshed, under the big coral tree.
Facebook: île-de-païn

Having worked in the restaurant trade for many years, I am not a big fan of eating out. When I do, I normally settle for a Spur Burger or a pizza at Col ‘Cacchio.

Every-now-and-then I am a little less boring and venture forth to try something new. Sometimes it is a location that inspires me, sometimes it is rumours of an establishment that is truly exceptional.

In the case of île de païn, it was both.

Leanne and I bake fresh bread with store-bought dough each weekend (we plan to make our own dough soon). Nothing beats the unmistakable aroma of bread baking in the oven.

We had originally planned to go for breakfast, but arrived just as the kitchen stopped serving the breakfast menu, so waited about 10 minutes with delicious Café au Laits until the waitress returned to inform us that we could order from the lunch menu. Leanne had a delicious filled croissant, and I ordered an open sandwich topped with rare roast beef.

île de païn

île de païn

My IronMan South Africa 2014

Another epic IronMan South Africa experience in the bag.

My 2012 trip was quite rushed so this year we made a more relaxed road-trip to Port Elizabeth with an overnight stop in Knysna. The road-trip included a stop at Buffeljagsrivier for delicious roosterbrood.

On Thursday we had lunch at île de païn on Thesen Island: it was a fabulous experience and we will definitely be back for their delicious baked goods. We then did some last-minute gear shopping to get a bento box and some fresh CO2 bombs. There are no less than 3 bike shops in Knysna, and the 2 that I visited were super-friendly and helpful.

I had hoped for a cycle but it was raining on and off so we settled for a relaxing jog around Leisure Island in the early evening.

We left Knysna on Friday morning early enough to arrive in PE for the official swim session. I know that some go and swim a fair section of the course but for me it is more of a social thing where you get to soak up the vibe of the other athletes.

We stayed with friends in Port Elizabeth on the Friday night, but checked into the Town Lodge on Saturday night. The extra expense is well-worth it as you have no stress on race morning getting to the start.

On Saturday afternoon I prepped my bike and transition bags. I taped my GU’s to the top bar of my bike and numbered them. Checked bike into transition.

On Sunday morning I woke up at 04h30 for a breakfast of oats, toast, juice and coffee.

Put bottle of 32GI on my bike, pumped up tyres. I had put a new tyre on my rear wheel recently; it had lost loads of air overnight and I was worried I had a slow puncture. I got one of the bike technicians in transition to pump both my tyres up and hoped for the best.

I pulled myself into my wetsuit and applied a thick layer of petroleum jelly to my neck to ease any chafe (I discovered this as the best solution at this year’s Langebaan Lagoon Crossing). Then it was across the timing mat and down onto the beach to join the buzz of athletes on the sand.


Perfect weather conditions at the start with warm water, warm air temp and calm sea and the lightest north-west breeze. The pros started at 06h30, and I started in the second wave at 06h40 (there was a third wave at 07h00). I am fortunate to be one of the lucky few who actually look forward to the swim: most everyone I speak to are pretty nervous about it. I think as a result I don’t stress; I just swim a bit wide to stay clear of trouble, especially on the turn buoys.

The new one-lap course followed the same basic shape as the old two-lap course, with just the main leg extending further in the direction of the harbour. 2 additional yellow sighting buoys were place on each of the long sides which helped with sighting for the turn-buoys. I was comfortable all the way through the swim, and enjoyed knowing that it was only one lap.

I was 345 out of the water with a time of 01:06:48. I am pretty sure I have a sub-60 in me.

Transition was smoother and quicker than I remember it being in 2012. Wetsuit off, helmet, race number, socks shoes on, sunglasses in vest. Gels, sliced apples and anti-chafe in back pocket.


New bike course is killer. I will admit it is absolutely gorgeous – particularly the “outer loop”, but the hills are relentless, and the coastal section exposed to the wind.

I managed to totally stuff up with the Garmin: I did not put it in multi-sport mode after changing all the display options.

My bike performed beautifully. One of the bolts of my new bottle cage loosened itself. Road surface is rough.

5 GUs. GU Lemon / Lime. 2 bags GU Watermelon Chomps. In 2012 I hit the wall at the top of Mount Pleasant at the start of the second loop, so this time I started my nutrition aggressively.

I was stung by a bee on the inside of my right thigh. Man: had I forgotten how painful that can be!

The new course truly is beautiful, passing lakes and private game reserves, but it be warned: it is hilly and the coastal sections are exposed to the wind!

Coming into T1 after the second loop, it was helmet off, cycling shoes and socks off, dry socks and running shoes, peak on, apple slices and gels in back pocket. I made a liberal application of Wintergreen anti-chafe.


Passing out of the changing tent I dumped my transition bag in the heap and crossed over to the sunblock team, asking the volunteer to “make me look like a snow-cone”. Unfortunately the damage was already done, and I ended up sporting some real “racing stripes” by bath-time.

Having had given it my all on the bike, the run simply never happened for me, and whilst I was in absolutely no discomfort whatsoever, there was nothing in the tank.

I mostly drank Coke and water, thankful that I did not have to stomach any more Lime / Lemon GU Brew. I had another packet of GU Chomps, 3 baby potatoes, and packet of cashews offered to me by a fellow athlete.

379 in Male 40-44 Category (total of 439 in 40-44 Category) 

3 ladies in the top 20, with Jodie Swallow clocking the 4th fastest swim time.

Name Country Category position Overall position Swim Leg Time T1 Cycle Leg Time T2 Run Leg Time Time Category
Nils FROMMHOLD Germany 1 1 00:48:16 00:02:18 04:37:11 00:02:21 02:55:58 08:26:06 Male PRO
Simone BRANDLI Switzerland 1 15 00:50:59 00:02:13 05:26:55 00:02:36 03:09:07 09:31:53 Female PRO
David FOX South Africa 278 1254 01:06:48 00:06:12 07:30:43 00:06:42 05:32:29 14:22:57 Male 40-44

This stunning video from BigShot Media:

Ironman South Africa 2014 from Bigshot Media on Vimeo.

Enduroman South Africa 2014

Enduroman South Africa logo

When: 27 September 2014
Where: Berg River Dam, Franschhoek
Cost: R1500.00
Facebook: enduromansouthafrica
Twitter: @enduromancape

An off-road triathlon featuring a 2.5km swim, 92km MTB and a 21 km trail run. The swim venue is the Berg River Dam, Franschhoek. The race finishes at La Roche Wine Estate, Franschhoek.

The Berg River dam is the venue for the Bridge House Mile Open-water swim and it is an absolute pleasure to swim in the clean water.

Admittedly I am not the strongest biker, but I do think that a 92km MTB slants this race seriously in the favour of the bikers. But then that is my opinion of most off-road triathlons.

Enduroman South Africa

Best road-trip road stops in the Western Cape

Road-trippin’. Everyone loves a road trip. Pump up the tunes and head on down the freeway — but don’t forget to take a break at one of these fab stops!

Each road-stop has its own quirky character. My personal favourites are of the farmstall variety where you can buy delicious padkos, as well as produce with a local flavour.

Safe access to the road is important, as well as clean ablutions and easy parking.

1DassiesfonteinN2near Caledon
3BuffeljagsrivierN2Buffeljagsrivier, near Swellendam
4Ou MeulN2Riviersonderend
6Die Kloof PadstalR62
7Ronnie's Sex ShopR6225km from Barrydale
9Akkerboom Farm StallR62
10Marilyn'sN2Tsitsikamma Village

Natural Instincts Easy Pitch Gazebo End Wall

A while back I bought the very impressive Natural Instincts Easy Pitch Deluxe Gazebo. After deciding one night in Wilderness to sleep in it rather than pitch a tent, I decided to buy one of the solid end walls to provide some additional privacy, as well as some added protection from any wind.

Natural Instincts Easy Pitch Deluxe GazeboPretty pricey for a sheet of material, but after successfully sleeping in the gazebo rather than a tent, I decided a small amount of extra privacy and potentially shelter from any wind would make this an even more attractive option.

R299.95 @ Sportsmans Warehouse

Drupkelders Hike

I have heard mention of Drupkelders a number of times and seen a number of pictures of the pools — will definitely go and check it out next time we are on the Garden Route! [...]



Duinepos is a community-based project which saw the restoration of eight old houses previously occupied by park staff to provide comfortable self-catering accommodation in the West Coast National Park. It opened its doors to the public on 01 December 2006. [...]

My Langebaan Lagoon Crossing 2014

The Floating Ducks prize-giving at the Langebaan Lagoon Crossing 2014

Last year’s Langebaan Lagoon Crossing was heaps of fun so we went back for more this year! The number of entrants had grown considerably, but the fun element was retained and an enjoyable morning on the water was had by all. [...]

VWS Trail Challenge 2014

VWS Banner

My first ever trail run was the VWS Trail Challenge 2010. Not only is it a great race on beautiful Table Mountain, but you are supporting the wonderful volunteers who tirelessly fight fires on the mountain each year. [...]