Inside Out – Delarey’s recap of 5150 Bela Bela

-written by Delarey Ribbens

It came out of nowhere and was a total ‘on the spur of the moment’ thing…

Once again, the M.A.D. crowd travelled to a (not so) far off destination to test their wits against the elements (read hot summers day in the middle of August), the course (read one helluva hill times twice), and themselves (read that person you can’t get away from no matter how hard you tri). The usual setting: a faded, not so clean, gazebo pitched far away from the rest of the race hype with a few chilled athletes and supporters just minding their own whilst sipping away at chocolate milk. Business as usual.


Despite the remote location of the setup, it is astonishing to see how many people take the long trek over no man’s land to just say ‘hi’….with the usual chit chat on training and racing ending in the conclusion (and mutual respect) that life has a nasty habit of getting in the way of tri. With new energy and motivation we eventually go our different ways trying to, once again, get our priorities right to tri harder. New friends are introduced; old friends with forgotten names are re-established and so it goes on.

And then….BANG….the race starts and all the nervous hype and tension is released and tri does what it does best: revealing the truth. The truth about character, training, self-belief, commitment and most importantly what people are made of. (May I add substance abuse to this list?!) The playing field is level…everyone for himself as he/she faces the elements, the course and themselves. Any vaguely familiar face/running style/tri suit is shouted for as they come past the faded old gazebo, transferring some positive form of energy to those who desperately need it as they run past.

It came out of nowhere and was a total ‘in the spur of the moment’ thing. As a familiar face ran past he said it loud and clear: ‘You guys still have the most clearly visible tri suit on the course!’

‘What a compliment’, I thought!

And then a voice from behind: ‘It’s not the suit, but the people in the suit. Not the outside but the inside!’.

Spot on. It struck me right there and then. A suit is just a match of colours, but it resembles something more for those who see it. Something about the vibe within (or is it around?) the suit makes it what it is…clearly visible. What a privilege to be part of that. Some people see and recognise it while others just never seem to grasp. No wonder the journey across no man’s land is so short for some to just say ‘hi!’.

Being part of this M.A.D. crowd rubs off on you…and I like to think of it this way:


To the inside its about TRI:

Trust –
Trusting yourself with the commitment you made to better yourself each day. Trusting your coach that he has your best interest at heart.

Respect –
Having enough respect and giving yourself a chance by working hard towards the goals you set to achieve.
Respecting the journey, learning from it along the way.
Respecting others even if they are not on the same journey as you are on.

Intuition –
Facing the voices of others and your own fear by following your heart with courage and giving yourself the chance you really deserve!
Letting go of all the gadgets, numbers and comparison with others by reading your body as you race, dancing on the song of pain as the finish line gets closer. After all, if it’s hurting you are still alive!

To the outside it’s also about TRI:

Together – 
Being able to share these experiences makes it worth the while. Its one of the basic privileges of life!

Raw Emotion –  
It is what it is. Period. Excitement, disappointment, being nervous before a race or bursting out in tears as you cross the finish line. It’s yours. Own it. Share it. That’s one of the special things about M.A.D. , there’s plenty of room for this kind of stuff.

Involved: –
It’s not just about pitching, racing and training, and then buggering off again. It’s being involved with those around you while your journey meets even if it is only for a short while. Living intentionally and making an impact on those you rub shoulders with.

It came out of nowhere and was a total ‘on the spur of the moment’ thing. Without even knowing it that ‘familiar face’ made a comment that turned my gut inside-out. After all, tri is about gut wrenching stuff, isn’t it?

Driving back with heavy legs and a fulfilled heart it is hard not to reflect on a beautiful day with so many collective experiences and opportunities in one go. To realise once again you are part of a unique crowd that supports and encourages while you tri hard each day…now that is a privilege!


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M.A.D. Multisport Free State Bike Tour 16-19 December 2016

So a small crowd gathered early Friday morning at Winstead Stables to start what would be an eventful few days of cycling. The M.A.D. crew mounted their bikes at 4:50 am and set off into the beautiful sunrise with mixed feelings. Some were just happy that it was finally long weekend after a tough week and others equally happy just to ride their bikes again. Although not everyone would admit it, all of them shared the slightly nervous feeling in anticipation of what the weekend would deliver.img-20161218-wa0015

Cycling from Springs to Reitz passing Devon, Balfour, Villiers, and finally Frankfort was no easy task, especially on the first day of a tour! The excitement soon gave way to quiet determination as the kilometres ticked off slowly. By 180km all sense of humour was lost on everyone who had signed up for Ironman PE 2017, realising the challenge they had taken on, not to mention having to run a marathon after that.  It was exactly what was left for the day, just over 40 km, luckily by bike and not on foot, having us end on 227km. Colin managed to break the somewhat tender atmosphere lingering in the group as he showed off his exceptional stationary bike handling skills at the end of the day. A few moments later, after a warm welcome from the owner and staff at Maritza’s, the characteristic laughter of the M.A.D. club could be heard again.

While everyone was still sleeping (aka licking their wounds) Coach Mike Moriarty set off on an early 60k bike ride, continuing with his 94km in 94 days. With a 9:00 am start the 110km’s from Reitz to Kestell felt like a relief, but as the day passed the aftermath of the previous day was evident. It is here where Colin just put ‘voet in die hoek’ and got it over with. #dit_is_nie_’n_losskrum_nie_Colin! #strong_like_an_ox. Lauren proved her mettle by completing the day in good shape, after her back and neck started taking strain with little time on the bike during the hard year she has had. #getting_BACK_into_it #no_pun_intended! It was Candy’s privilege to break the sombre mood when she summed up the day in only two words (not to be repeated again). #the_most_positive_person_alive! Coach finished his 94km’s for the day after sitting in the support vehicle for the whole day. The warm welcome and exceptional home cooked meal at Hoekfontein was just what the group needed to recharge their batteries for the monster day that lay ahead.


When the Coach wakes up in an exceptionally good mood you just have to know that whatever’s coming will most likely be just about as hard as it gets. Sunday was no exception, with 220km planned from Kestell through Golden Gate National Park to Clarens, then the long stretch to Bethlehem, Reitz and finally Frankfort. After a 5:00 am start, the day was unfortunately cut short and ended on 160km in Reitz. The disappointment was evident as no one wanted to cut it short after enduring what they already had during the long, hot day. Martin showed himself and everyone else his true worth by climbing Golden Gate like a champ after struggling with some cramps earlier on the tour. #machine_becoming_lean

Coach was taking pictures with all his MADletes at the top of the first climb, and suddenly everyone realised why he was in such a good mood….only 50km on the clock and murmurs of culpable homicide start appearing! Colin and Justin missed the turn into Clarens, and while the rest had a break they were gruelling it out towards Bethlehem. It was easy enough to convince Justin to turn around after the climb out of Clarens…Coach just mentioned food! Justin’s pure grit was evident when he climbed out of Clarens (for a second time) leaving everyone in his wake, and this for someone with more metal in his back than actual bone. Would hate to see how fast he goes when he upgrades to carbon fibre! #IRONman #no_pun_intended


Due to some small climbs in Golden Gate the planned breakfast in Bethlehem turned into a quiet lunch with Candy too bleak to utter even two words. Jackie came to the rescue by sorting well deserved take-outs and milkshakes. Bethlehem to Reitz turned out to be hazy, distant memory. Feeling guilty for not arriving in Frankfort on a bicycle was soon forgotten as the luxury at De Hoek Guesthouse soothed the tender souls and backsides of a somewhat shell-shocked group. Coach was in his element, proud of everyone digging deep and doing their best.

A divine breakfast set off the fourth and final day with 160km to go, tracking our way back from Frankfort to Springs. Coach once again had that smile on his face when the wind was evidently not going to be in our favour for the whole day. #always_good_at_making_friends #love_to_see_that_smile! By now everyone knew what was expected of them and just got on with it. It is incredible how a group starts to function on day 4 of a tour and the sweet sensation of those rolling wheels became the song of the day. Jackie set out to do the whole 160km, squashing any doubt of her capabilities. #I_wish_you_would_do_it_more_often #could_just_as_well_be_vegan_but_turned_catholic_instead! DelaRey was in his element and managed to pace the group well, finding the fine balance between people dropping off and the rest talking too much! #dont_go_too_fast_or_you’ll_miss_the_turnoff #having_too_much_fun. In the blink of an eye the day was finished and, before you knew it, so was the tour. All smiles and laughter, with the pain and discomfort forgotten, as the Winn’s welcome with a braai, cold pool and beer finished the tour in the best way possible. The final conclusion was that the Free State was indeed not flat.

The cycle tour proved to test each and every one. Some failed, some passed, by their own standards or those of others. It is out on the road where our true character comes into play. Realising that there is no such thing as failure, but only opportunities to grow, is the key to making and acting out decisions we make to better ourselves every day. It is out in the arena where one meets oneself and choosing to be vulnerable enough to face that ‘self’, head on with compassion, integrity and creativity; here where we only start catching a glimpse of the true meaning of the potential within. Few of us have the opportunity to share that space with others as we have done this weekend. Celebrating the brief moment called life is part of what M.A.D. Multisport is about. Maybe that’s why Coach was smiling so much? Everyone should be excited when you guys and gals finally toe the line at next year’s race!

And then to quote a well-respected person: ‘Ek weet nie wie’t hierdie party ge-organise nie…maar ek dink dit was ‘n moerse sukses!’


Thank you FRED’S Autobody for the support vehicle!



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Clean Sport: Cracking Down On Triathlon’s Dopers By Susan Lacke


Triathlon’s governing bodies are cracking down on dopers in your age group.

As participation numbers in multisport events grow, so do the number of age-group athletes who break the rules. According to a 2013 study published in the journal PLOS One, as many as 1 in 7 Ironman athletes admit to using an illicit substance to gain a competitive advantage over their peers.

Some just puff on their son’s asthma inhaler before jumping into the water; others down a couple of Sudafed pills in T2 of an Ironman. The number of testosterone prescriptions have more than tripled in the last decade—simply find a sympathetic doctor and murmur generic symptoms of low energy and decreased sex drive.

In recent years, triathlon’s governing bodies have made a concerted effort to eliminate the incidence of doping in both professional and age-group fields through increased education, testing and punishment.

“We know that the win-at-all-costs mentality affects all levels of sport,” says Annie Skinner of the United States Anti-Doping Agency (USADA). “It is our goal to ensure a level playing field for athletes at all levels of competition, and many age-level athletes have expressed their desire to have a testing program in place to protect their rights.”

Beyond fairness

Though many of the anti-doping rules are in place to maintain the integrity of the sport, they’re also a way to keep athletes safe, says Skinner: “In addition to being a serious violation of the rules of sport, the use of these drugs or methods can be very dangerous.”

Take prednisone, for example. This powerful anti-inflammatory is often prescribed to athletes experiencing the “taper flu,” or sinus infections and bronchitis in the weeks leading up to a major race due to a weakened immune system. Though prednisone does a great job of tamping down a cough, medical research has shown it also inhibits the body’s ability to regulate hydration, blood pressure, protein use, blood sugar and muscle breakdown during exercise. Taking prednisone during a race, especially a long-distance race, could lead to serious—even life-threatening—medical problems.

The same is true for testosterone supplementation, which doubles the risk of heart attack in men, and Sudafed, which can cause cardiac arrhythmias.

Who gets tested?

Anyone who is a member of a national governing body, such as USA Triathlon, or who competes in an event sanctioned by a World Anti-Doping Agency (WADA) signatory, including Ironman, may be tested either in competition or out of competition for any substance on the WADA’s prohibited list.

During a race, the number of age-group athletes selected for testing can vary depending on the sport, level of competition and number of athletes participating. The anti-doping team works with the event organizer and the appropriate national governing body to determine the distribution of testing. Commonly, age-group fields utilize a “top three and random” strategy, where all podium finishers are automatically tested, followed by randomly selected athletes (5th, 7th, 12th, 18th and 19th for example).

Out-of-competition testing, where officials randomly appear at an athlete’s home, hotel or training facility, is more likely to take place within the professional field. However, several age-group athletes have answered the door to find an anti-doping official standing on their front porch.

“Given our limited resources, the majority of our out-of-competition testing is focused on the elite athletes in our registered testing pool,” Skinner says, “but we can and do test age-level athletes out of competition where appropriate.”

Cracking down

Beginning January 2015, athletes found guilty of doping violations are subject to harsher penalties than previous years.

“There are a number of significant changes which we expect to support the anti-doping community in its aim to protect the rights of clean athletes,” says Ben Nichols, a representative of WADA. Notable changes include a four-year ban from competition for a first offense for the presence, use, attempted use or possession of a prohibited substance. Prior to 2015, the ban was two years.

To protect athletes from suppliers and bad influences, WADA implemented a new “prohibited association” rule, making it illegal for an athlete to associate in a sport-related capacity with athlete support personnel (such as coaches, doctors or trainers) who are ineligible or have been convicted of a doping-related offense in the previous six years.

Though triathlon is certainly stepping up drug enforcement and penalties, all anti-doping agencies emphasize the responsibility of the athletes themselves to know and understand their rights and responsibilities. By increasing education efforts and providing a wealth of resources for athletes to cross-check medications and supplements for safety and compliance, these agencies hope to provide a safe race-day experience and level playing field for all triathletes.

RELATED: What Anti-Doping Code Changes Mean For Age-Groupers
Is it legal?

It is the athlete’s responsibility to check the prohibited status of any medication or supplement he or she might take. USADA has created an easy-to-use resource at, a mobile-enabled website that allows athletes to search the status of their medication.

What does USADA test for?

Anabolic agents: androgenic steroids, clenbuterol

Peptide hormones and growth factors: EPO, growth hormone

Beta-2 agonists: beyond therapeutic levels of inhaled salbutamol, fomoterol, salmeterol

Hormone and metabolic modulators: insulin, estrogen receptor modulators

Diuretics and masking agents

Manipulation of blood and blood components: IV fluids, red blood cell products

In-competition only
Stimulants: ephedrine, epinephrine and pseudoephedrine

Narcotics: many prescription painkillers, including fentanyl and oxycodone

Cannabinoids: marijuana, hashish and synthetic varieties (e.g., “spice”)

Gluco-corticoids: prescription steroids such as prednisone and aldosterone

For a complete list of drugs and dosages, visit

Therapeutic use exemptions

If an athlete has a legitimate medical need to take a substance on the WADA prohibited list, they can apply for a “therapeutic use exemption,” or TUE. The application, found at, requires a physician’s explanation of the athlete’s diagnosis and why the medication is required.

The application is thorough, with the TUE Committee requiring enough medical documentation to establish the athlete’s diagnosis and treatment plans are correct. Copies of applicable lab reports, medical imaging studies and relevant examination notes are required as part of the TUE application process. If alternative, approved treatments for your medical condition(s) are available, you must provide documentation of a failed trial of those alternatives before being allowed a TUE of a banned substance. If this documentation is not provided, the application will be returned to the athlete without review by the TUE Committee.

The CleanCrusaders

These pros demand clean sport—and aren’t shy about sharing why.

Jodie Swallow
“Sporting prowess, talent and excellence can straddle class, race, religion and age. When drugs and cheating are involved, the opportunity for all is vastly diminished. No longer the most talented, most hardworking or most deserving competitor wins—sport becomes a battle of the chemists. Science prizes are valid but not in the masquerade of sport. Doping steals from clean athletes, from fans and from the development of sport.“

Helle Frederiksen
“Those individuals who choose to take performance-enhancing drugs more often than not deny the progression of legitimate individuals and destroy their ability to be successful. There is no respect given to sport, competitors, the ethics of sport or their position as role models.”

Timothy O’Donnell
“I believe serious doping violations, such as consciously taking EPO, HGH or testosterone for a performance edge, should result in lifetime bans. Racing is in no way a right; it is a privilege. If you abuse that privilege, why should you get it back? In my opinion, once someone has doped at that level, the benefits they received, the efforts and workouts they were able to do can’t be undone.”

More Hope For Clean Sport

By Jené Shaw

A new organization called Clean Protocol is taking a different approach to anti-doping. Instead of creating a new way to drug test, it focuses on the causes of doping in the first place. By encouraging athletes to proactively show that they’re clean—using a series of research- and technology-based tests—they’re hoping for a social change that can preserve fair sport.

“There are organizations around the world and an official system for catching cheats,” says founder Teague Czislowski. “We realized we can complement that by tackling it from the other side and letting the athletes really drive that process.”

“The substance in somebody’s body? That’s not the problem. That’s a symptom of the problem,” says sports scientist Dr. Michael Puchowicz, Clean Protocol’s head of science. “So the rethink is well, why are we chasing these symptoms? Is that actually doing anything? We’re flipping that over and looking at the root cause.”

Clean Protocol’s process is five steps. It looks at a variety of factors that show if an athlete is “at risk” for becoming a doper—everything from current use of supplements to who is in his or her athletic entourage (coaches, mentors, etc.). It also uses psychometric measures to gather data about doping attitudes and, most interestingly, an ocular motor deception test that asks more than 300 questions while monitoring the eyes’ reactions using a $9,000 camera.

If an athlete passes, he or she will receive a Clean Protocol certificate. Last year in Kona, many top pros, including Luke McKenzie, T.J. Tollakson, James Cunnama and Jodie Swallow, all took and passed the test.

“I’ve been a professional athlete most of my adult life, but when people find out that I competed at a high level, they ask, ‘Oh what were you on?’ That’s a serious problem,” says Andrew Johns, a two-time Olympian who serves as an athlete liaison. “The big thing is there’s nothing for a clean athlete to say, ‘Hey I’m clean.’ This is that voice and mechanism to do that.”

Going forward, Clean Protocol is working on gaining buy-in from athletes and race organizers to make its certificate a sport-wide standard. Go to to learn more.

RELATED – Op-Ed: Is Doping A Problem In Triathlon?


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Jessica Taylor: My first Ironman experience: IMSA 2016

img_3617-3Never in my right mind would I have thought that I would be doing Ironman 2016. The thought of enjoying a long wavy sea swim to only get out of the water and on a bike (my favourite thing). Not just any bike, to cycle 180km and then decide it would be great to go for a run, a marathon of sorts. And yet, I stood on the beach in Port Elizabeth, on 10 April 2016 at 5.30am, and looked up at my coach, Mike Moriarty, and said “I don’t even feel nervous”, and he replied, “It’s because you’re ready”.

My partner in crime, Riccardo Opeka, (or Skinny Ferrari as the MAD Team like to call him), got me into the sport of Triathlon and after my first sprint distance I swore I would never do anything longer. But yes, as the triathlon community says, lycra makes you stupid and before I knew it, sprints became Olympics, Olympics became Ultras. Then that day came where all sanity went out the window and Ric and I entered Ironman 2016. To be honest, when I saw my laptop saying, thank you for your payment and entry, my first thought was; can I do this…

We were not going to play around with this one and decided to search for a coach immediately. We didn’t look too far before we came across MAD Multisport and Mike. Little did we know of the training programme coming our way.

Coming from a swimming background has its pros and cons; pro- the smile on my face when wetsuits aren’t allowed, con- having to do a 6km dam swim when everyone else gets 4/5km, irony- reminding your coach that I need a different swim route to everyone else in the dam to achieve this 6km milestone and he laughs and says “6km shame, get yourself another coach”. Needless to say, having extra swimming training only made me stronger and the sea swim on the day of IM was tough for some but I enjoyed every wavy moment of those 3.8km.

The bike, that dreaded bike…. So it’s not my best and to be honest before I started training with Mike I could probably run faster than I rode. Having never done more than 90km in my life and then to enter double this was really working on my mind-set. Coach sorted this out right away though, working from a 90km ride to 142km (this broke me but the bar-one and coke helped coachie!), then to a somewhat unbelievable 200km. I might not be the fastest cyclist but I damn well knew I could do 180km!

The bike on the day was full of emotion as I counted down the km’s with every passing water point anticipating the transition to the run (and the chocolate super M I had in my special needs bag… yum!). The instant I racked my bike, I stood back for a moment and told myself that really wasn’t all bad and was quite impressed with myself.

Running 21km at the end of an Ultra isn’t easy, I knew this, but never running further than this distance was a bit frightening. Not to worry says coach, the 32km sunrise monster run and 3-hour training runs will solve all and it did! When it came to the run at IM, I had a few athletes staring at me with some strange looks on their faces and then I realised that I completed the entire 42km smiling and I loved every minute of it.


And then finally the red carpet… but the truth is I don’t really remember that part. My first experience of IM 2016 wasn’t the ending; it was the journey to get there. From the days the MAD team cheered me on cycling to get me to the end of my training sessions, or those days when Ric ran back along our training route to make sure the hills hadn’t conquered me, or that moment when I visited my folks and their house was full of motivational notes left for me, it was those days that kept me going. And then on race day itself, the support from family, friends, MADletes, coach and the whole of PE was outstanding. Whether it was the bartering of sarmies for glow sticks while running in the dark, or the high-fives from supporters with occasional water guns cooling you off, or your MAD team all waiting for that last MADlete (me) to finish. These are the moments you’ll never forget and these are the reasons we get up every day and work towards a goal we first asked ourselves “can we do this” and now we say “we did”.

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