Interview Friday: Andrew Cronje

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Today’s interview Friday is a bit different, it is with Andrew Cronje great friend and a member of the South African Men’s Hockey Team. Their journey has been well documented in the press a true under dog story and something I have been following closely. He attended the last Olympics in Beijing and the Team just qualified for London 2012..respect bud!

 

Q: Andrew thanks for taking your time to answer some questions for the readers, incredible story and journey so far. How long have you been part of the South African Hockey squad, what have been your best memories in this time?

I made my debut in 2004 and played to the 2008 Beijing Olympics. Post Beijing I tried to find my feet in the corporate world and moved to Dublin for 2 years so I wasn’t able to be in contention for national duty, but since returning to SA in Mid 2010 I have been fortunate to be back in the squad.
A few highlights stand out for me:
1. Beating Japan 12 days ago to qualify for the London Olympics.
2. My debut match in 2004
3. Captaining the team in 2007
4.The Beijing Olympic experience (excluding finishing 12th)

 

Q: I have been following quite closely the story in the press, it sounds like a real under dog story, backs against the wall stuff, with admin issues with SASCOC over qualifying, to no sponsors, has it been a tough road?

It has not been the most ideal road to travel from a preparation phase if you compare us to all the other countries but we have been in this position for quite a few years now. Our management team, the SA Hockey Association and we as team members do our utmost to make the best out of our situation in our quest to be as good as we can possibly be. Qualifying is just the beginning, we want to make history at the London Olympics!

 

Q: I touched on it in the previous question, with a lack of funding are most guys juggling a day job and trying to compete with the best in the World? Tough ask. Mentally do you think this makes you guys appreciate it more or want it more?

There are actually about 12 guys playing professionally overseas and this has made a huge difference to their performance and our team strength, but then there are a few of us that are trying to balance working full time and try and train as well as an Olympic athlete should be training. There is no debate that this is extremely tough and difficult to manage but in saying that, it does definitely help us mentally. I currently have a fantastic job working for Spur where I head up the Market Development portfolio and I fit my hockey & gym trainings in early morning before work and in the evenings. I am not so sure this makes me want it any more than someone else but you have to learn to focus on what is a priority at the moment and you have to learn the important life lesson of being able to manage your time.

 

Q: How do you mentally prepare to play in pressure matches like the Olympics and Olympic qualifiers?

For me it is always about routine and being comfortable with my preparation. If I am physically conditioned, well trained and have done my video analysis of myself and the opposition, then I feel well set. More specifically on the mental side, I like to stay relaxed in the few hours building up to the match, and very importantly, I like to be chilled at the ground. I start increasing my focus when our warm up starts 30minutes before hit off, and this allows me to be zoned in when the whistle blows at the start of the game. During the match I like enjoy the atmosphere of the occasion but still stay 100% focused on my role within the team.

Thanks again Andrew for taking your time out to give us a slight glimpse into the world of an Olympian, massive respect, holding down a job and competing at that level. Living the dream! I personally wish you and the team all the best as you head for London and I am sure all the readers and South Africans out there do to! Go for it and in your next interview I want to be able to ask what an Olympic Medal tastes like, what it feels like… 
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Monday Motivation

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A pretty cool little, humorous video with a serious message, that you can turn most situations around, twist them and use them to your advantage, or at least make them into a positive.

Sure like anything it takes a conscious decision and usually some hard bloody work to do that, but every time when the world kicks you, life seems to be against you, remember the little mouse repping out in the mouse trap.

We all set goals, make commitments to ourselves or other people, make promises or set dead lines, then when we don’t achieve our goals, fulfill promises or commitments and miss deadlines we are usually baffled, disappointed or upset…which can be fair but sometimes we need to look at ourselves did we fully commit? did we really try? did we want it as badly as we need to breathe. With out commitment and actions, decisions and goals are useless.

If the answers yes then feel free to be upset, if not then decide and make it work, commit fully, jump and make it happen.

“A real decision is measured by the fact that you’ve taken a new action. If there’s no new action, you havn’t truly decided.” Anthony Robbins

Take today and dream new dreams, make decisions and set goals…..more importantly take actions.

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Pure Running Speed: Difference between Tri and Du Running

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So with my result on Sunday a lot of people have been asking why or how come my first run was so “slow” compared to a couple of the real Duathlete guys, but yet my second run solid, this usually happens in Duathlon races for me, the first run I watch the guys disappear.

It is a valid question and something I kind of already knew the answer too, but went and doubled checked with some coaches and athletes alike.

The first answer is Duathletes can concentrate on running a lot more as the swim is not an issue they worry about, so that’s an extra 3-5 slots a week they can fit run sessions in.

Secondly as a Triathlete the only run we do in races is after a swim and a ride, depending on the event this can be after 45 minutes or 6 hours of exercises already. So we learn to run at a different race pace, we are also mainly concerned with running off the bike, which according to coaches I spoke to is a different kettle of fish to a flat out 10km that starts a duathlon, Triathletes are usually strong runners as apposed to flat out speedsters, well that is except for the ITU guys of course. I’m talking Xterra, 70.3 and Ironman guys here.

The next question I asked a couple of coaches was how to fix or speed up that first run, they believed specific speed training was the best bet, track sessions, to get leg speed up and the lungs and heart used to the intensity of faster running.

Sessions like 1km repeats, 800ms and 400m depending on the distances you racing.

The other obvious answer to why i didn’t go flying off on the first run was race strategy or pacing, I backed my bike and my run off it, I didn’t back my 10km time against those guys.

Hope this helps answer some of the question, duathlons are great training and very tough challenge, use them as training tools! The Multi Sport Series starts soon check out the details on www.maxcluer.com

Happy training and racing!

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Race Report: KZN Duathlon Champs

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Wow what fun, what an experience.

With not much time on the saddle or in the legs I set off for KZN Du Champs down in Umlazi, what an experience, very humbling!

We got dow to the start area and there was the usual nervous energy, chatting and dark clouds above, what was different was where we were racing KZNTA decided to take the sport to the people, and we were racing in a previously disadvantaged area, it was awesome to see locals from the youngsters to adults being given the chance to race, borrow bikes and experience the sport, a great call by the ruling guys and a worth while exercise I believe. Something else very humbling and unique to experience was the deaf athletes competing in numbers well done guys, massive respect!

The actual course was brutal, any one who raced it would sum it up that way and understand the term…hilly course after today! Not only that, you had local toddlers and kids, running next to you, racing you, old gogos shouting “ow umlungu”, the smell of fires, music from Spaza shops ect added some serious South African flavour to our day.

The actual racing was tough and fast, with the local running talent of Umlazi keen to show there pace and the Change a life guys lead by the flying John Ntuli the first run was queeeck! I sat back and watched that speed for the first loop, which was not going to suit me and by the end was reeling them back in, and managed to get on the bike in 4th, the tough bike suited me, and I had a solid ride, finally seeing John down the road half way through lap 3, knowing he would easily run time into me I had to keep going hard to try get a gap, despite cramps nibbling at my calves already.

I got off the bike and slowly experience and guile are starting to creep into my racing, I was not sure what our course was like and knew with wet weather tar is slippery, so just in case had left my Salomon trail shoes in transition, with my tendinitis flaring slightly and the extreme down hills on wet tar being bit slippery, I decided to slip my trail shoes on they dont irritate my tendinitis and the decision worked, I felt much steadier on the down hills and could let my legs loose, I managed to hang on for the win and my first little title. Thanks to John for a great race, always a pleasure to race you, and a great ambassador for our sport.

I think my GUs got my threw that race, needed ll the help I could get and find dissolving a gel in warm water the night before and mixing it with GU Brew is a nice way of getting it all in.

Thanks to KZNTA for a great event and to all supporters and competitors who came down.

 

 

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Monday Motivation

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Sorry for making you read on a Monday but I quite enjoyed that when I found it. The message is simple, appreciate what you have, make the most of what is afforded to you.

Yes strive for more, but don’t forget to enjoy what you have, if you sitting at a PC reading this, trust me life is not that bad, you A) can read, B) at a PC, and if you like most reading at work….you C) have a job…already things we take for granted and usually spend our time whinging about. We spend so much time wishing for, wanting or pining for things, possessions or life styles we wish we had we forget to enjoy our lives, enjoy what we have and be grateful for what we have.

Don’t let social standings, material possessions define you or your happiness, yes strive for more, for you or your family but appreciate the now because one day you will realize it is the NOW that matters so make it count folks.

Start today, stat enjoying this life, control your happiness and emotions don’t let your “coffee cup” define who you are or limit you, aim high, dream big and enjoy the small things, appreciate people…”make the best of everything, live simply, speak kindly, care deeply, love generously.”

 

 

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Recovey For Athletes

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With the Sani2C crawling closer, race season upon us on the mountain bikes and Comrades sneaking  up, with all the long training, races and hours in the saddle and legs being completed.

Recovering for the next day’s racing or next day’s training is massively important to performance.
While training is an important factor in determining performance, an equally important component is effective post exercise recovery.  Effective recovery improves an athlete’s ability to train harder and will assist in preventing injury.

Recovery Strategy
A similar concept to the one used to treat acute injuries can be used: RICE:

Rest
Ice
Compression
Elevation.

Rest means getting enough sleep, most literature recommends 7-9 hours, lack of sleep has been proven to be highly detrimental to exercise recovery as well as the ability to train effectively, but the more the better, it also means spending the least amount of time on your feet possible between training sessions, rather sit than stand, with lying down being the best. Power naps (sleeps of less than 1 hour) have also been shown to be beneficial in improving recovery and adaptation to training.

Ice means ice baths, even the weekend warrior can “ice bath” by simply filling the bath with cold water and adding a bag of ice. Waist depth is normally good enough for benefits in cyclists and runners. Ice baths increase blood flow through the muscles, which promotes removal of metabolites and increases the rate of recovery from exercise. This leads to benefits like decreased stiffness and less muscle soreness.  For optimal results, try contrast bathing: alternating between the ice bath [1-2 min] and a warm bath or shower [3-5 min] repeat three times.

Compression of the legs helps stop pooling of blood and lactate in the limbs
post-exercise. There are many garments available on the market from compression socks to compression pants.  Compression garments are most effective when worn during exercise, where they can reduce the muscle damage induced by exercise by limiting muscle vibration.  They can also be used post exercise to enhance recovery.

Elevation of the legs just means putting the feet up in order to aid drainage and blood flow out of the legs, simply put a pillow under your legs while lying down, or sit with your feet up on a bench while watching television.

These small interventions are simple to incorporate into daily habits and will allow for better recovery of tired legs.  Having Fresh Legs for the next training session can make it much more beneficial.

The other aspects to consider are correct nutrition and hydration during and after training or racing. According to dietician Keri Strachan, it’s important to eat a high carbohydrate meal with a small amount of protein post ride to aid recovery as well as to hydrate with a fluid with a small amount of sodium in which allows for better absorption of fluids.  It is important to try and eat within the “golden window” about an hour post exercise but the sooner the better. Make use of nutritional recovery drinks like GUs Recovery Brew.

Massage is another great way to aid recovery.  During a sports massage, blood flow to the major muscles is increased. This aids in the drainage of lymph, waste substances and lactate, leaving the legs feeling fresh for their next work out. Massage has also been shown to reduce exercise induced muscle pain.

In general always remember: Rather sit than stand, best is lying down and don’t have your eyes open if they don’t need to be.

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Pain is Temporary

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With having take time off training hard for a bit and slowly building base again now as I focus at the Knysna Big 5 and World Champs 70.3, pain is  something I’m learning all about again, it will be a hard learning curve from being in top shape to a month of doing very little but work.

Pain is something I got used to from my Rugby and Waterpolo days, playing Representative level for both, I was never the most talented but I embraced the pain and suffering of training and the sports, it’s weird if you go into something knowing its going to hurt and its temporary it some how makes it easier to accept. Try it in life, when something sh#t happens or goes wrong take it on the chin, accept it hurts then push through,learn, rectify and move on.

Most of us are spoilt, myself included, it’s all too easy, we quit, we give up and go home, I love the line “you won’t die if you feel a little pain”, pain lets us know we alive people. It means you working hard, you heading in the right direction, setbacks happen, push through the pain because at the end of pain there is something else. I’m not saying its easy, it definitively isn’t but its worth it, when the effort meets reward.

I have only experienced that twice in my life, where that hard work, that “commiting my very being to this, I gotta breathe it, I gotta eat it I gotta sleep it.” experience has paid off, both times I knew it, both times I was emotionally drained, yes a fist pump, a scream and a tear, all that effort, all that sacrificing paid off. Once was on my overseas rugby journey when we played at Murrayfield in Scotland as U20s and at 70.3 this year.

Find your dream, find your aim, purpose or goal what ever you call it, find it, set your sails, aim for it, eat it sleep it and breathe it, experience the pain, suffer the setbacks and wait for the reward when at the end it is all replaced with something else, that feeling of achievement and success, there is no feeling like it folks…go get it, get addicted to it. Believe and achieve.

 

 

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Vegas Dreaming

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Well its been a while since that awesome day in East London in January when everything click and 70.3 happened, so did qualifying for a World Champs, I knew this was a chance I had to take, I had qualified for tri and duathlon teams before, but never had the finances or means of going, I promised myself if I got a slot and a wooden statue I was going to race Worlds, hell or high water!

Now for those of you who don’t know World Champs for 70.3, Xterra or Ironman racing are not cheap, race entries, travel and accommodation quickly add up! Being a minority sport sponsors don’t really jump at you.

So I sat and had a long and serious think and promised I would make it work even if it meant racing with one kidney, I believed and knew it had to happen.

I approached a couple of guys and and got things rolling, long story short the guys at Nedbank stepped up and through Pure Planet Racing have offered to help with flights, half the battle won, I cannot explain the excitement and will never be able to show the appreciation it deserves, what I can do is race my guts out and make it count.

So to the Raoul and the guys at Pure Planet Racing as well as the guys at Nedbank a HUGE thank you. Check the link out, to see what it’s all about, an awesome concept brought to life.

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Monday Motivation

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Excuse the English in some places but the basic elements of this video resonate so loudly at the moment with me, the believe or believing bit is massive!

I have just experienced the whole starting my own business and heading off in a different path, there is a lot of self doubting, throw in others doubting you and you need that belief that inner voice saying “Yes you can, yes it will work”. Not to dissimilar to that voice when you are racing, that whispers quietly ”You can finish this, it’s tough but keep on keeping.” I firmly believe the discipline and self believe we gain in racing be it bikes, on foot or in the sea, really adds value to character and adds steel to souls.

The one thing you don’t need in life is self doubt or others doubting you, try and illiminate this day by day, if someone constantly belittles, critisises or attacks you, let them drift out of your life, constructive critisism is a different beast but energy sapping people can be shown the door. Life is hard enough and confusing enough without having people around you trying to pull you down all the time.

Lastly the live like a child bit is so true, they have no fear, no self doubt, what you see is what you get, no agendas, no bullshit. They believe and make it happen. Remeber how you dreamed when you were little, how you want the best, how you wanted it all, don’t stop as an adult, want more! Children laugh  and do what makes them happy, laugh and do what makes you happy,no matter what the doubters or critics say. Risk and risk big in order to win big.

Take winter and this week and turn it into whatever you wish for yourself.

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Passion

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The flow, the passion, the ease, the fun and skill its all there. Listen to the song, LOVE the words!

 

 

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