Ethan Frosler joins the University Sports South Africa national side at the African Games in Ghana this month and it’s a dream turned reality!

Gqeberha, South Africa (07 March 2024) – Rising cricket star Ethan Frosler aims to keep things simple when he strides out onto the oval for the University Sports South Africa national side at the African Games in Ghana this month.

The continental showpiece takes place in Accra from March 8 to 23 and the fast-bowling all-rounder from the Bay believes an uncluttered head will stand him in good stead with bat and ball.

Frosler was one of the Madibaz students who stuck up their hands to be counted at last year’s USSA tournament.

His five-wicket haul against the University of Johannesburg, a match-winning effort, was particularly impressive.

It had been all about rising to the occasion in Cape Town for the 21-year-old.

“The week for the team was tough and we did not get the results we wanted,” Frosler admitted.

“But whenever the team needed me to step up and deliver with the ball, I just tried to give it my all.”

His efforts were recognised by the selection committee and his inclusion in the SA team ultimately left him “shocked and excited”.

“Walking to the stage I think I just smiled all the way because it meant so much to me.”

The mechanical engineering student from Gqeberha, who will be capped next month, bowled his first ball in anger for the Madibaz in 2021.

“My modus operandi at that stage was to learn from the senior players and soak up as much information as I could. This led to my game gradually maturing over the years.

“One of the biggest lessons I have learnt is that keeping it simple is better than trying to overthink and complicate things.”

Focusing on lapping up the moment and not trying to think of outcomes is the mindset he hopes will serve him well in Ghana.

His selection has motivated him to give his cricket career a go and therefore he sees the Games as a stepping stone to bigger things.

“Receiving this sort of recognition has definitely spurred me on because it has pushed me to work [even] harder. I think I speak for all sportsmen and women when I say it’s amazing when the hard work pays off.”

With the ability to introduce variety into his bowling while producing yorkers, seemingly at will, Frosler has a knack for bowling at the back end of limited overs matches.

“But I also know that I need to find greater consistency with the new ball at the start of the innings, so those are the sorts of things I will continue to work on.”

For now, the soon-to-be graduate wants to stroke the ball to all four corners of the field while troubling the very best batsmen with his nippy deliveries at the African Games.

As simple as it gets.

Sources: Full Stop Communications

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An incredible show of sportsmanship was placed on full display in a recent cricket match between Rondebosch Boys and Bishops.

Cape Town, South Africa (06 March 2024) – A recent school cricket match ended in a very great result for all; the draw may have been an even split, but it was the sportsmanship that was the win for the day.

Parent Tori Hoffmann contacted Good Things Guy to share a beautiful act of sportsmanship she witnessed over the weekend. She joked that having watched school cricket for the past 5 years, she still doesn’t understand the sport but there was no mistaking what took place at the end of the match.

“On Saturday, I witnessed something that I understood clearly – an “incredible act of sportsmanship by the keeper of the Bishops team,” as stated by Stephen Gersowksky on the Bishops Diocesan Facebook page. While rival school Bishops and Rondebosch Boys’ 2nd XI team were playing against each other on the Cricket A field at Rondebosch Boys High School in the Southern Suburbs, Stephen’s son (who was batting for RBHS at the time) was the recipient of the wicket keeper’s remarkable act of kindness.” – Tori Hoffmann

Stephen commented that his son was on the verge of hitting a century but at 98, he was on the final ball and only managed to get one run.

“He was on 98 not out with the last ball of the day to be bowled, hit the ball to midd off for one and turned for the second run when half way back for the second run the keeper gathered the ball and instead of removing the bails, he allowed my son to get back and get his 100” – Stephen Gersowksky

Stephen watched on as his son ran the final run, getting his 100 for the day – all thanks to the kindness and good sportsmanship of the opposing team’s wicketkeeper.

“This young man’s act should be celebrated and acknowledged as much as the 100. You are a true gentleman young man and thank you on behalf of my son and I for your act of human kindness”

Jane Vincent responded to Stephen’s comment to let him know that her son had performed this act of kindness.

“Thanks so much for acknowledging our son sportsmanship!

He is an incredible young boy that we so proud of especially his amazing sportsmanship and passion for cricket thanks and well done on 100″ – Jane Vincent

Stephen managed to capture the moment on camera and shared it on the Facebook thread here. The most heartwarming part of all was the two young men hugging at the end of the match.

Sources: Tori Hoffmann / Bishops Diocesan College

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Danie van Heerden is flying the South African flag on a new fighting stage; he is representing South Africa in Power Slap.

South Africa (05 March 2024) — A fairly new sport is growing in popularity on the global stage. It’s called ‘Power Slap’, and it is pretty much exactly what it states: a competition dedicated to the power of slapping a person. It may not be every person’s cup of tea, and that is okay! We are highlighting the sport as it recently saw the introduction of South African heavyweight Danie van Heerden, who is making a name for himself – fast!

Meet Danie “Pitbull” van Heerden, from Pretoria, who has been competing on the international stage. Flying the South African flag in the hopes of becoming a World Champion. He spent his early career, focussing on boxing and wrestling and has now rejoined the fighting ring as a Power Slap competitor.

Founded by Dana White, the President of UFC, Power Slap has taken the world by storm. Danie shared that he became hooked on the sport after the first match was hosted in South Africa in 2022. Having faced some dark times, tragically losing his father and overcoming suicidal thoughts, Danie has found a passion for Power Slap and is on his way to the top!

“This is sports on a world-class platform and you’re never too old or heavy for anything. I want to prove to myself that whatever I put my mind to, I can and will come out on top.” – Danie van Heerden

Danie popped onto our radar after a TikTok went viral sharing the news about his “Klapping” power. It highlights his booming career so far and what people can look forward to for the year of 2024.

@coolstorybru_ Danie van Heerden is a South African man competing in Power Slap All the individuals in this video are professionals and are safe! #southafrica #tiktoksouthafrica #tiktoksouthafrica ♬ original sound – Cool Story Bru!

How does the sport work?

A coin toss decides which competitor goes first. They are known as the “first striker.” They have 60 seconds to deliver a slap to the opponent’s face. A qualifying slap must be open-handed and land below the eye and above the chin.

There are a few technical points, such as the whole hand must connect with the face at the same time, one cannot lead with the palm first.

The opponents may not flinch, raise shoulders or tuck their chins. They have 60 seconds to recover and return to their standing position otherwise the slap is considered a knockout.

Fights that don’t end in a knockout, go for three rounds and the winner is decided by the judges. They use a 10-point system, with judging based on the effectiveness of the slap, and the slap receivers’ reaction and recovery time.

The sport has faced some serious criticism, and we hear it! It is conducted by trained professionals, and events are carefully managed to ensure the safety of competitors. It is best to leave this sport to the professionals.

We wish Danie all the best in his journey to hopefully become a World Champion! You can follow his progress via Facebook or Instagram.

Danie may be the next South African bringing home a championship belt – so stay tuned!

 

View this post on Instagram

 

A post shared by Danie van Heerden (@daniepitbull)

Sources: Power Slap / Wikipedia / Danie van Heerden – Linked Above

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Play It Forward Jozi is breaking the mould for a good cause, helping an Eastern Cape school collect soccer kits – all made possible thanks to the delivery being covered.

Johannesburg, South Africa (05 March 2024) – “Play It Forward Jozi” is a student-founded organisation collecting sporting equipment for underprivileged children and teens. Ross Garrett teamed up with his school friends in 2018 to make a difference in underprivileged communities when he was in primary school. They set up Play It Forward Jozi to make a difference in South Africa.

The then-boys decided to collect second-hand sporting equipment that could be sent to underprivileged children, schools and sporting clubs. They started collecting takkies and sports shoes, racquets, bats, hockey sticks, golf clubs, gloves and balls.

Recently, a school in the Eastern Cape looking to fully kit out its soccer team, reached out for help in making that happen. The team needs soccer goals and other soccer-related equipment to help with the after-school activities.

Usually, Play It Forward Jozi only works in the Gauteng region, but thanks to a generous donation, the cost of the delivery of the kit to the Eastern Cape has been covered, making this collection possible. Alison Garrett, mom to Ross, shared that her employer has offered to cover the cost of delivery, so that the soccer team can get kit.

“We in collaboration with Robin Baird Wright Insurance Brokers are hoping to assist this little rural school in the Eastern Cape with soccer goals and any other soccer equipment we can.

Whilst we don’t usually venture beyond Gauteng, the transport costs to get kit to the school have been covered. We would really appreciate any donations”

If you have any soccer kit or equipment to donate, you can reach out to the organisation here. Take a look at the amazing school that will be the recipient of the donation.

Sources: Play It Forward Jozi 

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Hockey goalkeeper Kamva Dyakala is about to have his dream come true, having been selected to play for South Africa at the African Games in Ghana.

Gqeberha, South Africa (04 March 2024) – Goalkeeper Kamva Dyakala’s skills on the hockey pitch will come under intense scrutiny when he makes his debut for South Africa this month.

The 22-year-old Madibaz star, who has played for the SA U21s in the past, learnt of his inclusion in the senior team last month.

His selection is the realisation of a dream, to put it mildly.

“Ten-thousand per cent,” was Dyakala response when prompted.

“I think any young aspiring hockey player has dreams of playing for their country in the biggest of competitions,” the Mandela University student, who will compete at the African Games in Ghana starting on March 8, said.

As a member of the national hockey talent squad, he heard rumours that he was in the running.

“I didn’t want to believe it at first, so I just continued training and working on my game because things can change quickly and I didn’t want to get my hopes up.

“Then, when the squad were released, to see my name among the top players in the country was unbelievable. It’s a feeling I can’t explain, to be honest.”

The third-year inventory management student, who grew up in Despatch before moving to Gqeberha, said his and his mom’s joy knew no limits when he arrived home that evening.

“We were both so happy. As soon as I got home, I was jumping around and she was just laughing.”

Dyakala’s development as a shot stopper has not come without lifting a hand.

“At the end of each season, I evaluate myself and look at parts of my game that I can improve,” he explained.

“Since 2022, I’ve tried to remain consistent with my fitness and now I’m also working on my core and plyometrics (short, intense activity).”

Naturally, plenty of work is also being done between the posts. In a departure from previous campaigns, he started working with his coach on the technical aspects of goalkeeping before the season had even started.

Dyakala believed that his hockey IQ, hence his ability to control his area, had developed over the years. Even so, he acknowledged that there was scope for growth.

Consistency proved to be defining for the Madibaz goalie during his ascent of the ranks.

“I say this because not every game is the same. Some are tough and in others you’ll find yourself having the game of your life.

“Having a ‘keeper who is consistent throughout the season is better than one who is hot and cold.

“It’s a lot easier said than done.”

Contrary to what one might expect in a position where it is all about the waiting game, fitness is crucial.

“Your fitness needs to be at an optimum level. The ability to switch on when you’ve been doing nothing for quite a while takes a lot of concentration,” Dyakala said.

“The fitter you are, the longer you are able to concentrate and stay in the game when nothing is happening.”

Sources: RX Radio – Supplied

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Or watch an episode of Good Things TV below, a show created to offer South Africans balance in a world with what feels like constant bad news. We’re here to remind you that there are still so many good things happening in South Africa & we’ll leave you feeling a little more proudly South African.

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Qaqamba Cuba is deeply invested in the success of the RX Radio station that operates from the Red Cross Children’s Hospital – So much so, she is taking on yet another cycle challenge to raise funds for the station.

Cape Town, South Africa (04 March 2024) – The Red Cross Children’s Hospital radio station, RX Radio, is working hard to stay on the airwaves, taking every chance to raise funds towards its running costs. Qaqamba Cuba (24) has also dedicated her efforts to helping raise funds for the station.

RX Radio is a beloved, award-winning, radio station housed in the Red Cross War Memorial Children’s Hospital in Cape Town, that is presented by children with chronic health conditions, their friends and siblings. Listeners are children, youth, the hospital community and the public in general.

The station’s mission is to spread positivity, create awareness around health conditions, share important news stories and provide entertainment around the clock to comfort their many listeners in hospital wards and public spaces in South Africa and around the globe.

RX Radio broadcasts 24/7, providing live and pre-recorded programmes (including shows, music, podcasts, and radio diaries) to their young listeners.

Since 2016, RX Radio has trained 135 Children and Young Reporters between the ages of 4 and 18, who are curious about the field of radio broadcasting.

Qaqamba is an RX Radio reporter and board member. She is collaborating with Warrior on Wheels again, this time around they will be participating in the Cape Town Cycle Tour to raise R 10 000.00 for the station.

“RX Radio is no stranger when it comes to marathons as we have had many people fly the station’s banner high in numerous races such as the Two Oceans and the Sanlam Cape Town Marathon, where Qaqamba Cuba was pushed in a buggy by former Southern Striders runner, Alan Jacobs.”

For the Cape Town Cycle Tour, Qaqamba will be pulled in a buggy by Ettienne Wilsnagh.

“Qaqamba uses her condition (Congenital Scoliosis) to drive her passions in life whether it be finishing her Law Degree or helping others realise their potential and following their dreams. The RX Radio Team is beyond proud to follow her along this journey. We would like to encourage others to assist Qaqamba in her plight to raise funds for a cause that is close to her heart.”

To contribute to Qaqamba’s efforts, you can donate here.

Sources: RX Radio – Supplied

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Or watch an episode of Good Things TV below, a show created to offer South Africans balance in a world with what feels like constant bad news. We’re here to remind you that there are still so many good things happening in South Africa & we’ll leave you feeling a little more proudly South African.

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The men’s over-40 cricket team just won the International Masters Cricket World Cup, beating New Zealand on home turf!

Cape Town, South Africa (04 March 2024) – The inaugural over-40s International Masters Cricket (IMC) World Cup was hosted in South Africa recently and our incredible home team won, beating New Zealand by 6 wickets!

The IMC hosts tournaments for over 40s, 50s, 60s and 70s teams. The IMC was officially established at an AGM on 6 August 2023, which included members from all 14 member nations. The AGM brought the over-60s and over-70s into the fold, meaning that IMC now covers all four age groups.

Countries involved include major cricket nations like the UK (Wales competes as a stand-alone team), India, Australia, New Zealand, the West Indies and Sri Lanka; other countries also involved include neighbouring Zimbabwe and Namibia, the United Arab Emirates, the United States and Canada, and Pakistan.

Over the weekend, Cape Town played host to the Over-40s World Cup and South Africa won the whole thing!

“South Africa have won the IMC Over-40s World Cup, beating New Zealand by 6 wickets in the Grand Final today.

South Africa bowled fantastically to restrict the powerful NZ batting lineup to just 155 (tournament top run-scorer Hardeep Singh hit 55) and then worked their way methodically to the target with about 9 overs to spare. Werner Moolman top-scored with 45 not out.” – International Masters Cricket

“It was a well-deserved win for the hosts, who only suffered one loss during the tournament, to New Zealand in round robin play.

Congratulations to South Africa, and to all the teams that made this a fantastic inaugural Over-40s World Cup!” – International Masters Cricket

Take a look at the moment the team lifted the World Cup below:

You can also catch the full match along with commentary below, in case you missed it!

Sources: IMC (Linked Above)

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Rugby World Cup-winning captain Siya Kolisi, the Springboks, solo sailor Kirsten Neuschȁfer and Justice Desk Africa have been shortlisted, as South Africa received FOUR Nominations in the Laureus World Sports Awards 2024.

Global (26 February 2024) – South African sport is celebrating after receiving four nominations for the Laureus World Sports Awards 2024 – the most prestigious honours in sport – following a vote by the world’s media.

The Springboks are nominated for this year’s Laureus World Team of the Year Award following their momentous World Cup triumph over New Zealand in October. The captain of that side, Siya Kolisi, is nominated for the Laureus World Comeback of the Year Award, after recovering from a partial ligament tear to lead the Springboks to glory. Kirsten Neuschȁfer is shortlisted for the Laureus World Action Sportsperson of the Year Award, marking her extraordinary achievement of becoming the first female to win a solo round-the-world race via the three Great Capes. Rounding off the South African Nominees is Justice Desk Africa, a group in the running for the Laureus Sport for Good Award.

Six Nominees have been selected in each category, and the names of the Winners will be revealed on April 22, following a vote by the Laureus World Sports Academy – the world’s ultimate sports jury, made up of 69 of the greatest sporting legends of all time.

In October, the Springboks became the first to win four Rugby World Cups by overcoming New Zealand 12-11 at the Stade de France. In a performance which epitomised the fighting spirit now synonymous with the side, the Springboks capped an outstanding tournament during which they battled past hosts France, and England, on their way to claiming back-to-back world titles.

The Springboks are in contention for the Laureus World Team of the Year Award, alongside the Spain Women’s Football Team, who won their first World Cup; treble-winners Manchester City; the European Ryder Cup Team, following their dominant victory over their American counterparts; the all-conquering Oracle Red Bull Racing Team, who delivered a second straight Formula One World Constructors’ Championship, and the Germany Men’s Basketball Team for their incredible FIBA Basketball World Cup victory.

The shortlist for the Laureus World Sportswoman of the Year Award, and Sportsman of the Year, contain not only the outstanding athletes of 2023, but some of the greatest of all time. Last year’s winner, Lionel Messi, is nominated once more in the latter category after an eighth Ballon d’Or, alongside sportsmen including Novak Djokovic, who won three Grand Slams in 2023, Max Verstappen after a third straight world championship in Formula One and Noah Lyles, world champion over 100 and 200 metres, plus the 4×100 metre relay. In the Sportswoman of the Year category, the Nominees include tennis’s World No.1 Iga Świątek, Aitana Bonmatí, the star of Spain’s FIFA World Cup win, and Mikaela Shiffrin, who became the all-time leader in World Cup wins in alpine skiing.

Siya Kolisi’s part in the Springboks’ success was even more remarkable due to the individual obstacles he had to overcome on the journey to that crowning moment. After a partial tear of his Anterior Cruciate Ligament (ACL) in April 2023, Kolisi’s World Cup dream appeared to be over. However, unwilling to accept his fate, he underwent surgery before embarking on a punishing programme of physical rehabilitation and, just 119 days after the operation, Kolisi led his side out in their tournament opener against Scotland.

He has been nominated for the Laureus World Comeback of the Year Award, alongside gymnast Simone Biles, who collected four gold medals at the World Championships after taking time away from the spotlight to prioritise her mental health; Sébastien Haller, the Borussia Dortmund striker who returned to the pitch just months after being diagnosed with testicular cancer; Denver Nuggets basketball star, Jamal Murray, who spent 18 months on the sidelines with an ACL tear before shining in the NBA playoffs; Katarina Johnson-Thompson, who bravely battled back from a series of injuries to win a heptathlon world title in Budapest, and tennis sensation Markéta Vondroušová, who became the lowest-ranked winner at Wimbledon during the Open era after missing most of the previous year with a wrist injury.

Siya Kolisi said: “This is such an overwhelming moment for me – to be nominated with the Springboks for Laureus Team of the Year, and also individually for Comeback of the Year. I know just what it means to win a Laureus Award. I was lucky enough to be captain of the Springboks in 2019 when we won the World Cup, and as a result the following year we won Laureus Team of the Year. I’m hoping we can win it again, as always it is a formidable group of teams nominated this year, including Manchester City, Spain’s Women’s World Cup winners and Oracle Red Bull Racing. It was a close thing whether I would recover from injury in time to play in the Rugby World Cup. I made it, so it’s a very special personal moment for me to receive my nomination.”

The Golden Globe Race is one-of-a-kind, restricting its solo sailors to technology from no later than 1968. For most competitors, this challenge is big enough. Kirsten Neuschȁfer, however, is not like most competitors. she diverted midway through her own race to rescue fellow competitor, Tapio Lehtinen, whose boat had sunk, before eventually crossing the finishing line after more than 235 days at sea to complete a thrilling adventure.

Her awe-inspiring achievements have been recognised in her nomination for the Laureus World Action Sportsperson of the Year Award. She features alongside BMX cyclist Beth Shriever, who reclaimed her world title at the 2023 UCI Cycling World Championships in Glasgow, while surfing duo Filipe Toledo and Caroline Marks are also nominated for their respective World Surf League triumphs. Street skateboarder Rayssa Leal is a Nominee for the second straight year after winning three major titles in a wonderful season. She is joined on the shortlist by 13-year-old Arisa Trew, who became the first woman skater to land a 720 (two full rotations) in vert skateboarding.

Nominees for the Laureus World Breakthrough of the Year Award include Jude Bellingham, who began his Real Madrid career with 10 goals in 10 starts; Coco Gauff, who won her first Grand Slam title at the US Open, at the age of 19, and Qin Haiyang, who swept the breaststroke events (50, 100 and 200 metres) at the World Aquatics Championships.

Each year the Laureus Sport for Good Award recognises a community sports-based programme which has helped to improve the lives of young people and bring communities together. Five inspirational and transformational programmes have been shortlisted by a specialist selection panel.

The shortlist for this Award includes Justice Desk Africa, a programme based in Cape Town that empowers young people in South Africa to understand and defend their human rights. This vital project provides girls with essential mental health support, as well as self-defence classes and leadership sessions. The shortlist also features Bola Pra Frente, a programme using sport to develop life skills and empower youth in communities in Rio de Janeiro; Fundación Rafa Nadal, which uses sport and education to empower vulnerable young people in Spain and India, and Dancing Grounds, a New Orleans-based programme that connects dance and creativity with social justice issues. The nominations are completed by the ISF Cambodia, which aims to provide a route out of poverty in urban slums and rural communities, and Obiettivo Napoli, which works with over 100 boys and girls facing exclusion and economic difficulties in the Italian city.

The full list of Nominees is:

Sources: Laureus World Sports Awards 2024

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Or watch an episode of Good Things TV below, a show created to offer South Africans balance in a world with what feels like constant bad news. We’re here to remind you that there are still so many good things happening in South Africa & we’ll leave you feeling a little more proudly South African.

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The Home of Hope is running a weekly sports programme for its children and they need rugby balls; supporters have made it happen!

Cape Town, South Africa (23 February 2024) – The Home of Hope is doing weekly sporting activities with the children living at the home and in need of some sporting donations. They put out a plea on social media for help and help came rolling in!

Home of Hope is a non-profit organisation that cares for abused and abandoned children in South Africa, especially those suffering from Fetal Alcohol Spectrum Disorders (FASD) – permanent brain damage caused by pre-natal exposure to alcohol. The home is based in Table View, Cape Town.

They run various programmes, giving these children opportunities to flourish in the arts, sports and academics. Whatever a child’s heart desires, they hope to make a reality.

“Our children’s home needs 3 rugby balls for their weekly sports programme.
If you have a rugby ball at home and no longer use it, please consider donating it to our children’s home.”

Rugby is big sport in South Africa – especially considering that SA is now a four-time World Cup winning nation. The young hopefuls all have their hearts set on rugby, having grown up with role-models like Siya Kolisi, Faf de Klerk and Kieran Moodley to name but a few.

Catering to these big dreams, Home of Hope has been collecting rugby balls so their young residents can practice those passes and kicks, just like their favourite sportmen.

If you have sporting equipment to share, reach out to the team here. Anything they cannot use, will go into their charity shop which is currently also collecting much-needed stock.

Sources: Home of Hope

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Ryan Sandes shares insights into his approach to training for the 13 Peaks Challenge and trail running in general.

South Africa (21 February 2024) – South African trail-running ace and Red Bull athlete, Ryan Sandes continues to motivate runners with his ultra-trail achievements, big expeditions and training methods. Something that has challenged and inspired trail runners of all fitness levels is his 13 Peaks Challenge.

The genesis of the 13 Peaks Challenge traces back to the concept of connecting cherished peaks in his beloved training ground on Table Mountain and the greater Cape Peninsula. Spanning some 108 kilometres, which includes 6000 metres of vertical gain, the initial adventure was a collaboration with close friend and fellow elite trail runner Kane Reilly. Despite encountering a setback that limited them to summiting only 12.5 peaks, the experience left an indelible mark. Fuelled by the enchantment of Table Mountain, the vision emerged to share the challenge as a non-competitive exploration of wilderness. The emphasis shifted towards savouring the journey itself, prioritizing enjoyment over speed or completion time.

Now, you might not be planning to run 55 kilometres any time soon or to even tackle Sandes’ famed 13 Peaks Challenge but you can still benefit from his training philosophies.

Setting Goals and Staying Motivated

According to Sandes, motivation springs from establishing dynamic goals that constantly evolve. “Having a goal always keeps me motivated,” he says, explaining how his career evolved from conquering the multi-day ‘desert races’ to hundred-kilometre events. Currently, his focus is on tackling ambitious and unique projects for Red Bull such as running across the Himalayas or circumnavigating Lesotho. The key for him is to come up with challenges that fuel his passion, and, that way, allow him to maintain his motivation throughout, and that is something every runner can use, no matter how small their goal.

“When you have an exciting big goal that truly motivates you, getting up every day to train becomes effortless—even when it’s raining or freezing outside,” he says.

To tackle daunting goals such as the 13 Peaks Challenge or the Ultra Trail Mont Blanc (his big goal for 2024), Sandes suggests breaking them down into smaller, achievable steps. According to him, it’s crucial to divide them into manageable portions and set multiple goals along the way. These intermediary objectives play a vital role in maintaining motivation and focus throughout the training journey.

Planning and Adaptability

A well-structured training plan that can accommodate life’s unpredictability and the time-starved age we’re living in ensures consistent progress. According to Sandes, the plan doesn’t have to be overly rigid but emphasises the need for flexibility.

“By anticipating potential obstacles and having backup plans in place, setbacks can be navigated more smoothly,” he says, adding that if you miss a session it doesn’t mean that your programme has failed.

Focussed Training

Training specificity is another key aspect for Sandes. He tailors his training regimen based on the specific challenges presented by each race or expedition project, whether it’s related to terrain, weather conditions or distance.

“The closer you get to your goal, the more specific your training should be. And as you move away from your goal, you can devote more attention to improving your weaknesses,” he says.

Even elite athletes have off days when they feel less motivated or energised.

Sandes acknowledges the ups and downs but stresses the importance of being accountable. “The main aim is to always be ready at the starting line, knowing that I’ve put in my best efforts to get there,” he says. Following a routine, joining a training group or a coach can provide the necessary support to overcome challenging days.

Some Basic Tips for Beginners

For those just starting their fitness journey, Sandes suggests taking small steps, celebrating small achievements and gradually building momentum. He also emphasizes the need for patience.

“Take it slow, be patient and don’t forget to celebrate those little victories,” he advises.

Sandes also encourages beginners not to be too strict with themselves and leave room for enjoyment and rewards.

For Ryan Sandes trail running is a way of life characterized by passion, adaptability and an unwavering commitment to personal growth. On top of it all, though he is super focused on achieving his goals, if you are planning some fitness goals this year, or are perhaps looking at tackling the 13 Peaks Challenge, you can learn a lot from him.

Sources: Ryan Sandes

Don’t ever miss the Good Things. Download the Good Things Guy App now on Apple or Google. 

Do you have something to add to this story? Please share it in the comments or follow GoodThingsGuy on Facebook & Twitter to keep up to date with good news as it happens, or share your good news with us by clicking here or click the link below to listen to the Good Things Guy Podcast with Brent Lindeque – South Africa’s very own Good Things Guy. He’s on a mission to change what the world pays attention to, and he truly believes there’s good news around us. In the Good Things Guy podcast, you’ll meet these everyday heroes & hear their incredible stories:

Or watch an episode of Good Things TV below, a show created to offer South Africans balance in a world with what feels like constant bad news. We’re here to remind you that there are still so many good things happening in South Africa & we’ll leave you feeling a little more proudly South African.

The post Ryan Sandes On How To Train For Your Next Trail Running Goal appeared first on Good Things Guy.