Red Bulletin July 2016 - ZA

SOUTH AFRICA

BEYOND THE ORDINARY

CHRIS FROOME

FRANK MEDRANO’S

FITNESS REVOLUTION

Breaking the boundaries of pro cycling

NEYMAR JR.

“I don’t listen to the doubters”

How to banish exercise excuses

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VIDEOS, PICTURES,

STORIES

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TOMASZ FURMANEK Photo by: Tomasz Furmanek

THE WORLD OF RED BULL

58 FROOME WITH A VIEW

Aiming high at Team Sky’s mountain-top training camp

WELCOME In this month’s edition of The Red Bulletin, we meet men finding success with good old-fashioned hard work. Tour de France champion Chris Froome has learned to love the pain of his training schedule to push the boundaries of his sport. And our cover star, calisthenics guru Frank Medrano, reveals the secret of attaining full-body fitness without a gym, a trainer or even much willpower (you can even get started while reading the article). We also look at the real rivalries at the Rio Olympics. Plus, Neymar Jr. becomes a team player, Wits starlet Phakamani Mahlambi wants to be remembered, and rocker Buzz Osborne embraces the weird. Enjoy the issue.

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“You’ll win nothing by staying in bed all day” ´ , PAGE 66 IVANA ŠPANOVIC

THE RED BULLETIN

JULY 2016

28

AT A GLANCE GALLERY

STRONG-ARM TACTICS

12 GOOD SHOTS! Photos of the month

Who needs expensive gym equipment? Not calisthenics expert Frank Medrano

BULLEVARD 21 INSPIRATIONS Unique talents

36

FEATURES

75

28 Frank Medrano

Street fitness tips from California’s formidable king of calisthenics

36 Rio Olympics

Head-to-head battles to watch out for

PETER YANG (COVER), RICHIE HOPSON, LEO KRUMBACHER, PETER YANG, GETTY IMAGES, RANDALL KILNER, PICTUREDESK.COM, LUCHO VIDALES/RED BULL CONTENT POOL

48 Heroes of the month LOCKING HORNS

The fierce rivalries between nations and individuals are what make the Olympics so gripping. We list the pick of Rio 2016

ON THE SLIDE

Crossing a frozen Siberian lake by WWIIera bike and sidecar on the Ice Run is a racer’s dream. Until you try to brake

Football ace Neymar Jr., rising PSL star Phakamani Mahlambi, Red Bull Racing’s Daniel Ricciardo, adventurer Mike O’Shea and rocker Buzz Osborne

58 Chris Froome

The two-time Tour de France winner on how gain always conquers pain

66 Ivana Španović

Going the distance with Serbia’s long-jumping superwoman

ACTION!

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48

There’s not much that can wipe the grin off the face of Daniel Ricciardo: the man who puts the fun in Formula One

In football, individual skill will only get you so far, Barcelona superstar Neymar Jr. tells us. Teamwork is everything

SMILES AHEAD

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COMMON GOAL

75 SEE IT. GET IT. DO IT. The best travel, gadgets, innovations, watches, wheels, films, music, games and events. Plus our cartoon, and how to become a major-league eater 93 UPCYCLE The best kit on two wheels 98 FLASHBACK Man over board

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CONTRIBUTORS INSIDE THIS ISSUE JULY 2016

WHO’S ON BOARD

MATTHEW RAY

Get extra motivation from Leo Krumbacher’s images

Meet your new gym instructor She’s a world-class long jumper, wants to win an Olympic Medal in Rio and has a harder workout routine than all of your friends at the gym. But athlete Ivana Spanovic also knows how to motivate hobby athletes to get out of their comfort zone. We met the Serbian national hero to talk about tricks and strategies to go the extra mile, and German fashion photographer Leo Krumbacher travelled to Spanovic’s hometown of Novi Sad to witness her routine. Join Spanovic’s boot camp and get in shape on page 66.

IN FOCUS BEHIND THE LENS

Writer Matthew Ray has interviewed sporting heroes from Danny MacAskill to Anthony Joshua. For us, he went behind the scenes at Chris Froome’s training camp. See what makes the cycling star tick on page 58.

LUCHO VIDALES

Although from Argentina, lensman Vidales enjoys the confidence of Brazilian football icon Neymar. He not only shot the Barcelona striker’s personal portfolio, but also the images for our exclusive interview. Page 48.

THE RED BULLETIN AROUND THE WORLD The Red Bulletin is available in 10 countries. This cover, featuring top professional golfer Ricky Fowler, is from this month’s US edition.

Read more: redbulletin.com

Frank Medrano’s human flag shows no sign of flagging

“I wish I could do his handstand-pullups” PETER YANG LA-based Peter Yang is not only one of America’s best portrait photographers (he’s shot everyone from Barack Obama to LeBron James), but also a big calisthenics fan. So he was the perfect choice to shoot the sport’s role model, Frank Medrano, on a rooftop in downtown LA for our cover story on page 28.

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THE RED BULLETIN

Editorial Director Robert Sperl Editor-in-Chief Alexander Macheck Editor-at-Large Boro Petric Creative Director Erik Turek Art Directors Kasimir Reimann, Miles English

THE RED BULLETIN South Africa, ISSN 2079-4282 Editor Louis Raubenheimer Chief Sub-Editor Nancy James Deputy Chief Sub-Editor Davydd Chong Country Project and Sales Management Andrew Gillett Advertisement Sales Marnewicke Loubser, marnewicke.loubser@za.redbull.com Printed by CTP Printers, Duminy Street, Parow-East, Cape Town 8000 Subscriptions Subscription price R228, for 12 issues/year, www.getredbulletin.com, subs@za.redbull.com Mailing Address PO Box 50303, Waterfront, 8002 South Africa Office South Wing, Granger Bay Court, Beach Road, V&A Waterfront, Cape Town 8001 Tel: +27 (0) 21 431 2100

Photo Director Fritz Schuster Production Editor Marion Wildmann Managing Editor Daniel Kudernatsch Editors Stefan Wagner (Chief Copy Editor), Ulrich Corazza, Arek Piatek, Andreas Rottenschlager; Contributors: Muhamed Beganovic, Werner Jessner, Martina Powell, Clemens Stachel, Florian Wörgötter Web Kurt Vierthaler (Senior Web Editor), SchinSu Bae, Christian Eberle, Vanda Gyuris, Inmaculada Sánchez Trejo, Andrew Swann, Christine Vitel Design Marco Arcangeli, Marion Bernert-Thomann, Martina de Carvalho-Hutter, Kevin Goll Photo Editors Rudi Übelhör (Deputy Photo Director), Marion Batty, Ellen Haas, Eva Kerschbaum Illustrator Dietmar Kainrath Publisher Franz Renkin Advertising Placement Andrea Loprais, Sabrina Schneider Creative Solutions Eva Locker (manager), Verena Schörkhuber Marketing and Country Management Stefan Ebner (manager), ­Thomas Dorer, Manuel Otto, Kristina Trefil, Sara Varming Marketing Design Peter Knehtl (manager), Simone Fischer, Alexandra Hundsdorfer, Mathias Schwarz Head of Production Michael Bergmeister Production Wolfgang Stecher (manager), Walter O Sádaba, Friedrich Indich, Michael Menitz (digital) Repro Clemens Ragotzky (manager), Claudia Heis, Maximilian Kment, Karsten Lehmann Office Management Kristina Krizmanic IT Systems Engineer Michael Thaler Subscriptions and Distribution Klaus Pleninger (distribution), Peter Schiffer (subscriptions)

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GALLERY

HOT PROPERTY PETER FOX/GETTY IMAGES

SOCHI, RUSSIA PHOTOGRAPHY: PETER FOX

In his last Grand Prix for Scuderia Toro Rosso, Max Verstappen’s tyres weren’t the only things that got heated, and after the race he found himself promoted to the Red Bull Racing team.

It seems it was a wise move. Two weeks later in Spain, the 18-year-old became the youngestever Formula One race victor and the first Dutchman in history to win a Grand Prix.

Max on tour: instagram.com/maxverstappen1

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SKATE EXPECTATIONS BEERSHEBA, ISRAEL PHOTOGRAPHY: DAVY VAN LAERE

When local hero Boaz Aquino invited four international pro skateboarders to Israel to show them his home country’s best spots, they were a little apprehensive.

However, they discovered a fascinating country and friendly people. One of the places they visited as part of the Red Bull Shekel Me Not tour was the desert town Beersheba, where street specialist Felipe Gustavo from Brazil (pictured) worked off all the hummus and falafel he’d consumed.

Video blog: redbull.com/skateboarding

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DAVY VAN LAERE/RED BULL CONTENT POOL

HIGH TIMES

Steph Davis is a climbing icon. The American was the first woman to climb all seven main peaks of the Fitz Roy range in Patagonia. She was also the second female ever to freeclimb the summit of El Capitan in California within one day. Here, Davis makes use of the mild spring weather for a session on her home turf of Moab.

In summer it’s not quite so comfortable, as the temperatures in the state of Utah can reach 45°C and the red rocks store the heat perfectly.

Davis’ climbing blog: instagram.com/highsteph

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KRYSTLE WRIGHT

MOAB, UTAH, USA PHOTOGRAPHY: KRYSTLE WRIGHT

JUMP START This is English dirt-biker Joe Aldridge on a trip to Kamloops Bike Ranch, which is British Columbia’s top bike park. Due to the XXL landing airbags, tricks can be practised without testing the qualities of the Canadian health system. And in case it takes a few more hours than expected to get the next-level backflip combo down pat, at night the dirt track is lit up like a stadium.

Bike news: redbull.com/bike

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MARK MACKAY

KAMLOOPS, CANADA PHOTOGRAPHY: MARK MACKAY

THE FLAVOUR OF TROPICAL FRUITS. THE WINGS OF RED BULL.

THE RED BULL SUMMER EDITION.

BULLEVARD THE HOME OF PEOPLE WHO INSPIRE, ENTERTAIN, EDUCATE, INNOVATE

REAL DEAL ETHAN HAWKE HASN’T LET FAME CHANGE HIM. AND REMAINING AN AMATEUR HAS MADE HIM MAGNIFICENT

DIEGO UCHITEL/TRUNK ARCHIVE

Being down to earth isn’t usually a quality that makes a man stand out. But when it comes to Ethan Hawke, it’s impossible to ignore. A child actor, friend to the late River Phoenix, star of film classic Dead Poets Society by 18, numerous awards, a marriage to Hollywood A-lister Uma Thurman… His has not been a life that keeps you grounded. Yet the father of four is refreshingly ego-free. “So often you meet people who are successful and they seem miserable,” says the 45-year-old Texan. “I’ve always tried to chase the attitude and stance of an amateur.”

It’s why he’s dabbled with music and written books. But, as attested by this year’s star-studded Magnificent Seven, he’s still a master of the acting game.

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BULLEVARD 1972 Dwayne Douglas Johnson – son and grandson of pro wrestlers Rocky Johnson and Peter Maivia – is born in Hayward, California on May 2. Grandpa Peter, who fought Sean Connery in Bond movie You Only Live Twice, inspires Dwayne to live right. “To this day,” The Rock said last year, “he’s the most beloved and respected man I’ve ever known.”

2016 Now everyone can smell what The Rock is cooking.

His recipe for success? “I was smart enough to know I certainly didn’t have all the answers. I [had to be] willing to take risks, and be willing to fail.” A crowd-pleasing Wrestlemania appearance in April is followed by Central Intelligence, a buddy actioncomedy with Kevin Hart, in cinemas from July 1.

1995 Johnson’s senior year playing American football at the University of Miami is cut short by a back injury.

He switches to the Canadian Football League, playing for the Calgary Stampeders, but lasts just two months, leaving with only a handful dollars in his pocket.

He would later name his production company Seven Bucks as a reminder of his rise from nothing.

WRESTLER, ACTOR, RAPPER, BEST-SELLING AUTHOR AND – ACCORDING TO HIS CATCHPHRASE – A DAB HAND IN THE KITCHEN, DWAYNE ‘THE ROCK’ JOHNSON DOESN’T KNOW HOW TO FAIL. BUT, CRUCIALLY, HE WAS NEVER SCARED TO

1998 The Rock, as Johnson now insists on being known, wins his first world wrestling championship, at the Survivor Series.

His signature move is the People’s Elbow, though it becomes clear that the ability to work hard, which he learnt as a kid, is The Rock’s greatest asset. “You gotta get up in the morning, you gotta get after it, you gotta put in the work, you gotta sweat,” he says.

2000 Wrestling sees a rise in popularity, but its leading

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man doesn’t limit himself to the ring. The Rock grows his brand via music (a guest rap for Wyclef Jean), TV and movies, appearing as an alien fighter in Star Trek: Voyager and filming The Mummy Returns. He also earns that time-honoured seal of approval: a hosting role on Saturday Night Live.

2011 Following a tough time in Hollywood – including a Worst Actor nomination at the 2006 Razzies for Doom – The Rock’s well-received turn in Fast Five helps make it a global hit. The key to success when entering a new area of life, he says, is to “be quiet and open your ears.

Let everybody else talk”.

2002 The Rock is paid a reported $5.5m to star in the movie The Scorpion King – a record fee for a debut leading role.

The pressure is huge, but he wins over the doubters.

Showbiz bible Variety says, “He’s already leagues ahead of many prior athlete-actors in terms of screen charisma and hinted intelligence.”

THE RED BULLETIN

TIM MÖLLER-KAYA

After his dream career fizzles out, Johnson looks to his family for new ways of achieving success.

Coached by his dad, and renamed Flex Kavana, he wins a second-tier tag team title in June. Five months later, he’s mixing it with the big boys in the WWF with a new monicker – Rocky Maivia, nicknamed ‘the Blue Chipper’.

HOW I GOT HERE

Robert Downey Who-nior?

Forbes magazine names The Rock the year’s highestgrossing film star after his movies, including GI Joe: Retaliation and Fast & Furious 6, take $1.3bn at the global box office. In January, he wins his first WWE championship in 11 years.

GETTY IMAGES, DDP

1996

2013

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SAM OLDHAM

THE HOTTEST THINGS IN HEALTH

THE BRITISH GYMNAST AND 2016 OLYMPIC HOPEFUL KEEPS HIMSELF COMPETITION-READY IN NUMEROUS WAYS. HERE ARE HIS TOP TOTALS THE TIME IN THE MORNING OLDHAM GETS UP "I’ve got into the habit of setting my alarm to this exact time,” he says.

“Sleep is a massive part of my training. I have to have nine hours' sleep to feel really good, as recovery is essential after time in the gym.

I have a pint of milk before I go to bed, too. The protein helps my muscles recover overnight.”

THE DISTANCE IN METRES OLDHAM COVERS EVERY WEEK IN THE POOL “I do 20 lengths of front crawl at top speed, with a 30-second pause between each one,” says Oldham. “It helps with my breathing control, so that I don’t tighten up and breathe faster towards the end of a routine. If football or running are your thing, this will help you, too.”

THE WORKOUT LUDOSPORT INTERNATIONAL LIGHT SABER COMBAT ACADEMY

Learn to fight with the Force at one of the growing number of lightsaber academies worldwide. There are seven combat styles to choose from, and 10 rules to obey, with this muscle-building cardio workout. ludosport.net

THE NUMBER OF BEETROOT JUICE SHOTS OLDHAM DRINKS BEFORE A BIG TRAINING SESSION “I have 70ml of the stuff,” he says. “I hate the taste, but it’s really effective. It contains nitrates, which increase oxygen flow in the blood and give you an endurance boost.

It’s a necessary evil ahead of any big workout.”

THE FUEL BOWL FOOD

Yep, healthy food in a bowl is big news.

A one-dish wonder – from Power Bowl to Banzai Bowl and even dessert soup – is now the only acceptable post-workout meal. foodfornet.com/ 31-recipes-trendfood-power-bowl

THE APP

VITAL STATISTICS THE NUMBER OF MINUTES PER DAY OLDHAM SPENDS IN A HANDSTAND POSITION “You have to be tight from your toes all the way through your quads, lower back, mid-section, shoulders, triceps, forearms and hands in order to balance,” he says, “so it's a great full-body workout. I need to know during practice that I can hold each position for a lot longer than is needed in competition.”

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Discipline: Gymnastics Age: 23 Height: 1.68m Weight: 65kg Achievements: Olympic team bronze medal, Commonwealth team gold medal, European Championships silver medal

THE RED BULLETIN

PICTUREDESK.COM, CORBIS

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This anti-stress app plays nature sounds to soothe your mind, and the desktop site, calm.com, offers nine calming scenes. Try it before sending that angry email. Available for iOS and Android

BULLEVARD

SURE THING LIZZY CAPLAN THE 33-YEAR-OLD HAS NEVER PLAYED IT SAFE, PROVING THAT SINGLEMINDEDNESS PAYS

STEVEN LIPPMAN/CORBIS OUTLINE

Californian girl Lizzy Caplan was just 13 when she decided she wanted to become an actress. It’s a decision she hasn’t questioned in the two decades since, despite forgoing college and – even after her breakthrough in hit movie Mean Girls in 2004 – spending long periods out of work. Caplan’s persistence has proved worthwhile: among her rewards have been an Emmy nomination for her performance in TV drama series Masters Of Sex, and film roles such as Lula in this month’s Now You See Me 2, which have elevated her to A-list status.

“THERE ARE SOME OF US WHO ARE JUST BORN WITH A MORE ADVENTUROUS SPIRIT THAN OTHERS” THE RED BULLETIN

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BULLEVARD

SAY WHAT? WANT TO ADD A LITTLE RISK TO YOUR DAILY ROUTINE? THESE VETERANS OF ADVENTURE HAVE SOME WISE WORDS TO GET YOU STARTED

“Say yes, and you’ll figure it out afterwards” TINA FEY

“If you go around being afraid, you’re never going to enjoy life. You have only one chance, so you’ve got to have fun”

twitter.com/ hannibalburess

“Life should not be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming, ‘Wow! What a ride!’”

HUNTER S THOMPSON

BEAR GRYLLS

“If you don’t take risks, you’ll have a wasted soul” DREW BARRYMORE

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“For me, the adventure begins when things start to go wrong.

I’m not one of these meticulous people who loves the preparation and the planning. A lot of the great adventurers are. But I like having to work things out as I go, improvising, being caught out”

“Many will call me an adventurer, and that I am… only one of a different sort: one who risks his skin to prove his truths” CHE GUEVARA

He’s funny, he’s topical, thanks to hit comedy Broad City and a recent Judd Apatow-produced doc about him making it in the world of standup, and, well, his name is Hannibal. Enough reasons to click ‘follow’ and bring this US comedian (and plenty of laughs) into your life.

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A tough day at the office will always be improved with a new perspective, and this London-based artist’s tiny creations certainly offer that. In his painstakingly constructed miniature world, tiny kitesurfers ride along shop walls while a mini Spiderman tries to save the city.

RAFAEL NADAL facebook.com/Nadal

He may not be number one in the world rankings, but on social media the Spaniard rules all, with almost 15 million likes on Facebook alone. For the start of this year’s Wimbledon, incidentally the most popular grand slam event on social media, add some tennis to your feed.

THE RED BULLETIN

GETTY IMAGES (8)

“You can’t call it an adventure unless it’s tinged with danger.

The greatest danger in life, though, is not taking the adventure at all. To have the objective of a life of ease is death. I think we’ve all got to go after our own Everest” BRIAN BLESSED

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You don’t have any fitness equipment, you can only do one push-up, and you love your office chair? Frank Medrano, superstar of the calisthenics fitness movement, couldn’t care less. The Californian knows how to make a sportsman out of you yet

Mr Motivator: Medrano, 37, in Los Angeles. “Your body is a gym,” he says

FRANK Medrano sometimes suggests unusual methods when it comes to achieving your fitness goals. “You can even work out in the bathtub,” he says. “Do triceps dips by pushing yourself up and down off the sides of the bath. That’s good exercise.”

Thirty-seven years old, shaven-headed, with muscles straight out of a biology textbook, Medrano has dedicated his life to inspiring people to work out.

Now, the American gives advice to six million fans on social media. His sport is called calisthenics, and his mantra is, “The time for excuses is over.” Calisthenics athletes work out using just their bodyweight and gravity. When it comes to the exercises, the level of complication ranges from simple squats to variations of the pull-up, reminiscent of a gymnastics routine.

Medrano is the superstar of the calisthenics scene.

This former pole-vaulter from Los Angeles is vegan and has a body-fat ratio of five per cent. His YouTube videos get as many as 35 million clicks, and 690,000 Instagram followers and 4.7 million Facebook fans follow his workout advice. The secret of his success?

“I teach calisthenics as a school of life,” he says. “You learn to deal with setbacks and to achieve your goals more quickly. And you can join in even if you can only do one repetition. We all start at one.”

Here, for the first time, Medrano sums up his training philosophy in seven easy points. He even offers advice on how best to read this article.

“You should read it in the plank position,” he says.

“It’s the basic calisthenics exercise. If you can hold the posture until point three, you’ve reached your first goal.” That should take you around a minute.

No skimming now…

1. Don’t attempt to copy others “My job is to get people in shape using calisthenics training. This is where my main tip for every area of your life comes in: find out what you’re good at. Most people who want to achieve a goal start emulating their idol, whether that be a fitness model or a successful start-up founder. The snag there is that even if you imitate your idol in minute detail, you’ll still only be a copy at the end of the day.

“When I started doing calisthenics, seven years ago, I used to marvel at the videos made by my fellow American Devin Sosa, a hulk of a man who’s famous for his explosive muscle-ups [a type of pull-up where 30

THE RED BULLETIN

“Your reaction to failure is a test of your passion; it helps you find out if you really want to reach your target” Balance exercises: Medrano above the rooftops of LA

THE RED BULLETIN

31

you push yourself from a hanging position into a dip]. I started to learn his exercises, like thousands of others, but I discovered that my strengths actually lay elsewhere.

So I worked on typewriter pullups [where your chin bobs up and down over the bar like the carriage on a typewriter] and I kept on training until I’d made this extremely tough exercise look extremely easy. I created my own aesthetic calisthenics style, made a video, and then put it online.

The video got 35 million clicks.

Most people underestimate how strong and creative they are. In calisthenics, you start with a single rep. After that, you decide where the journey will take you.”

Never be bored again: Medrano reckons that there are around 200 different calisthenics exercises you can do using a pull-up bar

2 . Yo u r b o d y is a gym “Calisthenics is all the exercises you can do alone with your bodyweight and gravity, from standard push-ups to one-arm push-ups to the human flag.

The best thing is that there’s no excuse not to train.

“Don’t have any money?

Calisthenics is free. Not sporty?

There are workouts where you don’t even have to get up off the floor. Get bored easily? There are 200 different exercises you can do using the pull-up bar alone. Don’t have a bar? Pump some push-ups on the stairs, or pull yourself up on the branch of a tree. The world is a fitness park. And you can raise the level of almost any exercise to super difficult.

“At the beginning, I told you to read this article in the plank position. It’s the basis of every calisthenics exercise, because it strengthens the core. You should hold the position for as long as you can. Are your abs hurting already? Good. Pain is important.”

their pain and use it in training. Pain is a compass: it shows you where your potential is. If your biceps burn after eight pull-ups, that’s a sign that you can do more than eight. Just think how disappointed you’ll be if you give up for the sake of two silly little reps. The pull-ups that hurt are doubly important; they’re the ones that build muscle.

“You can also use calisthenics to prevent pain, of course. Maybe you sit at a computer all day and suffer with back pain. My tip is to hang a pull-up bar in your office and do the dead hang. All you do is hang off the bar with your arms stretched. Ideally, you should be doing this for 10 to 20 seconds a day.

The dead hang stretches your back out. And at some point you’ll automatically feel like doing a pull-up.”

3. Study your pain

4. Repeat what you enjoy doing, modify what you don’t

“Lots of people think athletes don’t feel pain, because their exercises look so easy. But the opposite is true: athletes study

“If you’re looking to improve, you have to persevere with those exercises you don’t enjoy. Of course, you could always remove these exercises – let’s say pushups, for example – from your training programme

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“Most people underestimate how strong and creative they are.

They try to emulate an idol instead of finding their own path”

“Give your body fresh impetus.

Have you noticed how you always take the same route to work?”

Professional level: Medrano demonstrates the human flag

altogether, but it’s much better if you modify them.

“If you find push-ups too difficult, do them on your knees.

If that’s too easy, try diamond push-ups [make the shape of a diamond with the thumb and index finger of both hands] or archer push-ups [hold one arm stretched out to the side].

“It’s important to break your routine to give your body fresh impetus. Have you ever noticed how you always take the same route to work? Try to change your route by just 100 yards by taking a different street. You’ll be amazed at what you discover.

Maybe you’ll come across a new store, or spot some piece of graffiti you haven’t seen before.

You’ll see something new and you’ll pay attention to it. Your body does the exact same thing when you modify your exercises.”

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5. Become an expert on lentils “When I started out in calisthenics, I was achieving my training goals even though I was eating whatever I felt like. But my results only began to improve when I changed my diet. There are thousands of different pieces of advice when it comes to healthy eating. Here’s mine: I’m vegan, I drink three litres of water a day, and I cook with quinoa, beans, broccoli and spinach a lot.

“Obviously you don’t have to be a vegan to be fit.

But you can become a lentil expert. Lentils are my superfood. They contain high-end proteins and dietary fibre, which promote muscle growth. I recommend a lentil salad with carrots and tomatoes. If you want to make another change to your diet, give up milk; it’s bad for you, regardless of what your parents told you. I’ve replaced it with almond milk, which the body can digest more easily than the lactose in cow’s milk.

“And while we’re on the subject of drinks, of course you can have a beer after training. The bad news is that beer prevents muscle growth, because your body breaks down alcohol before fat. You don’t become athletic without making sacrifices. Sorry.”

THE RED BULLETIN

A N T I - G R AV I T Y Three calisthenics exercises for every fitness level The Spartans used calisthenics – from the Ancient Greek for beauty (kallos) and strength (sthenos) – to harden their bodies for battle. YouTube videos posted by the BarStarzz in 2010 helped revive the trend for fitness exercises using only bodyweight. The Harlem crew added hip-hop beats and freestyle elements to calisthenics, boosting its popularity all over the world.

FOR BEGINNERS: SUPERMAN

pulled myself up and expected the worst, like so many times before, but that evening I didn’t just manage my first muscle-up, I almost tipped forward over the bar because I’d built up so much strength. It was one of the best days since I started working out, and I wouldn’t have had that experience without the bad days.”

(prone back stretches)

Y O U W I L L N E E D : A flat surface.

H O W T O D O I T : Lay face down on the floor. Stretch out your arms in front of you, and your legs behind. Raise your left arm and your right leg as far as you can from the floor. Hold this position for a second, then rest. Repeat the exercise, raising the other arm and leg.

S T R E N G T H E N S : The spinal erectors (musculus erector spinae).

G O A L : Any number of reps you can manage.

F O R T H E A DVA N C E D : A R C H E R P U L L- U P S Y O U W I L L N E E D : A pull-up bar, and to be able to do 10-15 normal pull-ups.

H O W T O D O I T : Grab the bar with a wide overhand grip. As you pull yourself up, stretch one arm out to your side and bend the other arm at the elbow. When you’re at your highest, your pose will imitate that of an archer stretching his bow.

Return to the hanging position. Change sides and repeat.

S T R E N G T H E N S : The latissimus dorsi (this is the muscle that gives the back its distinctive V-shape).

G O A L : Four reps.

F O R AT H L E T E S : H U M A N F L AG Y O U W I L L N E E D : A vertical pole, and to be able to do 20 normal pull-ups.

H O W T O D O I T : Grab the pole with both hands. The lower hand will support you while the upper hand pulls up your body. Swing your legs up off the ground, then slowly lower them into a horizontal position. Tip: use a rubber band or a training partner to help raise your legs.

S T R E N G T H E N S : The latissimus dorsi, obliques and shoulder muscles.

G O A L : Anyone who can hold the human flag for three seconds is a master of calisthenics.

6. Turn bad days into good days “Of course, there will be times when you miss your goals. Everyone who is successful will have failed at some point. But that’s just fine, because your reaction to failure is a test of your passion; it helps you find out if you really want to reach your target.

“I had to train for five months before I could do my first muscle-up. Over that period, I failed to perform the exercise hundreds of times. I don’t mind admitting that there were even evenings when I cried about it.

I was frustrated. But the muscle-up is a damned cool exercise, and that’s why I didn’t give up.

“One evening in April 2010, I was working out at the gym in Whittier, Los Angeles. I grabbed the bar, THE RED BULLETIN

7. D e v e l o p a v i s i o n of yourself “There are four staging posts on the road to your goal: vision, inspiration, action and mission.

Let’s say you’re a fairly sporty guy with a desk job, and you want to learn how to do the human flag to impress your girlfriend. Here’s what you’ve got to do…

“Step one: create a vision of yourself. Come up with an ideal concept. Visualise raising yourself on the bar as if you were as light as a feather and stretching yourself out. A vision isn’t about what you can do; it’s about what you want to be able to do in an ideal world.

“Step two: stock up on inspiration. This, exceptionally, is where idols can be of use. Watch human-flag videos on YouTube.

Study to see what’s possible and how easy it can look.

“Step three: get down to action. This is when the real work begins. Find out what the training schedule is for the human flag. You should be able to do at least 20 pull-ups. Then strengthen your shoulders and back with handstand push-ups and work on your lateral abdominal muscles with side planks. Also, buy yourself a rubber band to support your legs as you move them down into the right angle.

“Step four: set off on your mission. Now you have to go through with this. You’re going to learn how to do the human flag, even if your back hurts, and it takes five months, and you end up lying in bed crying in the evening. Your mission is only complete when you can stretch out horizontally from the bar.” frankmedrano.com

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THE RIVALS IN RIO

FENG YU/YU-PHOTOGRAPHY.COM, GETTY IMAGES

MICHAEL PHELPS VS SUN YANG. RICO FREIMUTH VS ASHTON EATON. SERENA WILLIAMS VS EVERYONE. THESE ARE THE DUELS THAT SET THE OLYMPICS AFLAME WORDS: MUHAMED BEGANOVIĆ AND FLORIAN WÖRGÖTTER

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SIMONA HALEP Strength: natural talent

USA VS CHN

Michael Phelps against Sun Yang: the Olympic comeback kid takes on China’s golden boy.

MEDALS HAUL 2012

USA CHN

Gold

46

38

Silver

28

28

Bronze 29

22

88

38

103

There’s always a touch of Risk in the air when the USA face off against China at the Olympics. It’s about power and dominance, influence and money, and no one can really tell where elite sport stops and international relations begin. For the first time since the disintegration of the United States’ eternal rival, the Soviet Union, in the early ’90s, the nation finally has another serious opponent in the battle for top spot in the medals table.

China is now reaping the rewards of years of development work in top-level sport. Athlete training is relentlessly success-focused; only the best of the best are supported by the state. And success is assessed in Olympic medal wins. China got its nose in front at its home games in Beijing in 2008, finishing top for the first time ever. Then, in 2012, the US fought its way back to the summit.

The swimming pool promises to be a particularly intense battleground in the struggle for supremacy this time around. The superpowers’ two champions are American Michael Phelps and China’s Sun Yang.

Sporting icon Phelps, 31, has already secured his place in the history books as the most decorated Olympian of all time. His 18 gold medals – plus four of another colour – make for an incredible record at the Games. Phelps temporarily retired from professional sport in 2012, but he’s gambling on an Olympic comeback in Rio. Sun Yang is China’s great swimming phenomenon – and not only because he stands 5cm taller than his American rival at 1.98m. The 24-year-old Sun won two golds (400m and 1,500m freestyle) at the 2012 Games, and flies to Brazil as reigning world champion in the 400m and 800m freestyle, following triumphs in Kazan last year. As Phelps has chosen to focus on shorter distances in Rio, the two are only really likely to face off in a few events.

But these are the battles that will decide which country conquers the Olympic pool.

KAROLÍNA PLÍŠKOVÁ Strength: serve

VICTORIA ASARENKA Strength: groundstroke

MARTINA HINGIS Strength: net play

SERENA WILLIAMS VS THE REST OF THE WORLD

REUTERS, PICTUREDESK.COM, CHRISTOPHER GRIFFITH/TRUNKARCHIV, GETTY IMAGES (4)

This relentless champion is on course for gold. For all the strengths of her rivals, Williams reigns supreme.

How many sets did Serena Williams lose en route to Olympic gold in 2012? We’ll save you a search: not one.

Williams wins games in less time than it would have taken you to Google that.

With such a winning track record, we’re sure to see her in the ladies’ singles tennis final in Rio. The question on everybody’s lips is: who will she be playing? Not that it’ll make much difference, unless the WTA manages to find a secret weapon who combines all the strengths of her opponents. We won’t hold our breath. Long live Queen Serena.

RICO FREIMUTH VS ASHTON EATON Does Germany’s best decathlete have a chance against the world record-holder?

A quick check in 10 disciplines.

SOCIAL MEDIA

4,000

INSTAGRAM FOLLOWERS How do you climb a rope, bum first? Find out at: instagram.com/ricofreimuth

57,000 TWITTER FOLLOWERS

For proof that Eaton really is a science geek, go to: twitter.com/ashtonjeaton

HEIGHT

1.96m

BULK FACTOR The German may be bigger and stronger, but 92kg don’t move as quickly as 84.

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REUTERS, PICTUREDESK.COM

1.85m

DECATHLON PERSONAL BEST WORLD CHAMPIONSHIP PRIZE MONEY

20,000

8,561

9,045

US DOLLARS

The amount awarded to Freimuth by the IAAF for his bronze medal at the 2015 World Championships.

POINTS

160,000

Freimuth’s personal best, also set in Beijing last year.

POINTS

Eaton’s haul at the 2015 World Championships in Beijing – a six-point improvement on his own world record.

US DOLLARS

Eaton’s winnings at Beijing 2015: $60,00 for his gold, and an additional $100,000 for taking the world record.

MEDALS FIRST MEDAL

23

27 YEARS

Both sportsmen are 28, but Eaton won his first major international medal at the 2011 World Championships in Daegu, four years earlier than Freimuth.

SPORTING FAMILY Eaton’s heptathlete wife has won silver twice at the World Championships, and his granddad played American football.

2

1

6

1

BRONZE

GOLD

SILVER

Eaton is the hot favourite in Rio. He has had seven medals – Olympic, World Championship or World Indoor Championship – draped around his neck; Freimuth has had just one.

LOVE

150

STALKERS

When Freimuth joined Facebook, he amassed 150 explicit proposals. His response? A firm ‘no thanks’.

4

Freimuth’s father was a decathlete, his mother a heptathlete, his uncle a high-jumper, and his sister plays volleyball.

1

WIFE

Eaton and heptathlete Brianne Theisen have been the perfect track-and-field couple since 2013.

HIGHER EDUCATION TRAINER

1979

2012

Freimuth’s coach, Wolfgang Kühne, is a former GDR decathlon medallist.

Eaton’s trainer, Harry Marra, was voted Coach Of The Year for 2012 by athletics governing body USA Track & Field.

Both men know what the inside of a university looks like, but Eaton was quicker off the mark, graduating in Psychology in 2010; Freimuth is still on his Business Studies course.

1

RUGBY MEDALS 1924 Gold USA Silver FRA Bronze ROM

NZL VS RSA GILLIES KAKA

ANDREAS WOLFF

HANDBALL MEDALS 1936 - 2012

FRA GER

Gold

2

2

Silver

0

3

Bronze

1

1

3

6

The Olympic and world title-holder faces off against the new European champ.

France vs Germany. If everything goes according to plan, the two favourites for gold in handball are sure to meet somewhere along the line at Rio 2016, in the final at the latest.

When France’s Nikola Karabatić, viewed by many as the best attacking player in the world, gets his hulking body into position and shapes up to let loose, normal goalkeepers can only pray for divine intervention. But Andreas Wolff is no ordinary goalie. The 25-year-old from the Rhineland became the star of the German team at January’s European Championship when he drove the Spanish players to distraction in the final, saving an incredibly high 48 per cent of all shots.

Shooting star Wolff and his uncanny Bruce Lee-like reflexes are stoking the flames of the old rivalry between the favourites, yet he has never played against France. The last meeting between the two countries was three years ago, when Germany prevailed in a tight match at the 2013 World Championship, winning 32:30.

The leading scorer was a certain Nikola Karabatić.

SEABELO SENATLA

At long last, after a hiatus of 92 years, rugby is an Olympic sport again – even if ‘only’ in Rugby Sevens form.

It’s sure to be one of the high points of the Olympics: 12 rugby teams battling it out for glory over two days. Played on a normalsized pitch, but with teams of just seven, the matches will be quicker, more exciting and, most importantly, much shorter than in 15-a-side rugby. The 2013 World Champions New Zealand are favourites to win, alongside Fiji.

Their main challengers are the Blitzboks of South Africa, who have one of the quickest men at Rio 2016 in Seabelo Senatla – and speed is doubly important in Rugby Sevens.

ADIDAS, SASCHA KLAHN, GETTY IMAGES (2)

NIKOLA KARABATIĆ VS

Who will grab gold in rugby at the Olympics for the first time since 1924: Kaka (left) or Senatla?

43

MEDALS HAUL 2012

GBR AUS

Gold

29

7

Silver

17

16

Bronze 19

12

35

65

BROOKE STRATTON

NIKE, GETTY IMAGES, PICTUREDESK.COM (2)

AUS VS GBR

ITA VS QAT Mutaz Barshim is chasing the world high-jump record, but holder Javier Sotomayor isn’t his greatest rival.

HIGH JUMP MEDALS 1896-2012

ITA QAT

KATARINA JOHNSONTHOMPSON

Gold

1

0

Silver

2

0

Bronze

0

1

Olympic flame: the UK goes head-to-head for gold and honour against its former colony.

3 1

The UK and Australia have one of the bitterest rivalries in the history of sport. But what makes the competition between these two nations even more exciting than the medals battle between the USA and China is that both countries excel at the same sports, so it’s one head-to-head after the other. The most thrilling contest this time round should be in track and field: Team GB’s Katarina JohnsonThompson (left) isn’t only competing in the heptathlon, she’ll be gunning for glory in the individual long-jump, too.

And that’s where she’ll go stride-forstride with Brooke Stratton, Australia’s hot gold-medal favourite. The Queen can cross fingers on both hands.

the red bulletin: You have the highest personal best of any athlete competing in the high jump today: 2.43m. Who’s your fiercest challenger for Olympic gold? mutaz barshim: There are five high jumpers in the Olympics line-up [including myself] who have exceeded 2.40m, so we are probably the hot favourites. But the high jump is a sport where you’re very focused on yourself.

If I can prevail over myself, then I can beat all the others, too.

Italy’s Gianmarco Tamberi is one of your longstanding rivals.

Could he win gold in Rio? Gianmarco is a friend of mine – we’ve known each other for years.

I really like his jumping style, and I think he could go all the

way in Rio. At the Olympic Games, it’s athlete against athlete, and once you’ve made it to the final, anything is possible. The only thing that really matters is what happens on the day, and Gianmarco is one of those who could win a medal.

Can rival high jumpers such as you and Tamberi learn from each other?

No, because I have my style and Gianmarco has his. I wouldn’t learn anything by watching him; it’d only throw me off my stride.

We can only work on ourselves.

You grew up in a family that was sports-mad, and your younger brother, Muamer, is also a high jumper. Has sibling rivalry helped your career?

I’m sure it has been a decisive factor. My parents have always supported us in our sporting careers as best they could. And naturally each of us always wanted to be the best in the family – though obviously no one is better than me. [Laughs.]

Might Muamer be better than you in the future?

Maybe, yes. But that isn’t what’s important. Sport isn’t really about who is the best; sport belongs to no man. No sportsperson is at the top for ever. Yes, rivalry is important, but you’re always your own greatest rival.

So you don’t view Cuba’s [now retired] Javier Sotomayor, who has held the world record since 1993, as your biggest rival, even indirectly?

No, I don’t think of Sotomayor as a rival. He’s a legend. When I was small, he was my great idol. It was seeing him that sparked my love of the high jump. Of course all of us are always eyeing his record of 2.45m, but he’s more of an idol than a rival.

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NORTH VS SOUTH

PRK VS KOR MEDALS HAUL 1896 - 2012

KOR PRK

Gold

81

14

Silver

82

12

80

21

Bronze

243

47

46

It was a handspring front layout with a triple twist. With this somersaulting vault at the 2012 Games in London, Yang Hak-seon won South Korea its first-ever Olympic gold medal in gymnastics.

No gymnast had ever before created such an airborne work of art.

The young star, just 19 at the time, soaked up the applause, and the sport had a new move: ‘the Yang Hak-seon’. Unsurprisingly, he won gold again the next year at the World Artistic Gymnastics Championships. But then the tide began to turn. At the following year’s event, Yang fluffed his landing on his last two attempts and was dethroned – by a North Korean, no less.

The new world champion and superstar of vaulting is Ri Se-gwang.

The experienced Ri is having something of a second gymnastic spring at the age of 31. Unlike fine technician Yang, the North Korean scores highly thanks to speed and power as he twists his body in the air. But, in Rio, Yang hopes to strike back. There’s no way he wants his Olympic crown ripped from his head by a North Korean, and for history to be rewritten a second time.

Regime poster boys: Yang Hak-seon (above) and Ri Se-gwang (below) leap for gold.

THE RED BULLETIN

PICTUREDESK.COM, REUTERS, GETTY IMAGES

South Korea’s Yang Hak-seon vaulted his way to gymnastics gold in 2012, and now the North wants to steal his crown. Game on…

HISTORY

1952 EMIL ZÁTOPEK VS ALAIN MIMOUN One – Czech runner Emil Zátopek – was known as the Locomotive. The other – France’s Alain Mimoun – also had a nickname: Zátopek’s Shadow.

In long-distance running, no athlete ran as evenly at high speed as Emil Zátopek. He was inimitable. And there was no one more exasperated by this than his closest challenger, Frenchman Alain Mimoun. At the 1948 and 1952 Olympics, Mimoun chased eventual winner Zátopek and took silver in no fewer than three

long-distance races. The two became firm friends over the years, but they remained bitter rivals on the track.

The winds of change arrived in Melbourne in 1956, when Mimoun competed in his debut marathon – and ran away with it. Zátopek was left in the shade for the first time ever.

HEROES

“SKILL ALONE ISN’T ENOUGH” NEYMAR JR. Younger than Messi and Ronaldo, the Brazilian football star is set for similar world domination. Plus he’s learnt a new trick: the individualist just became a team player

W

hen Neymar Jr. moved to FC Barcelona from Santos in Brazil in 2013, many thought the 21-year-old might struggle to develop.

He was too individualistic a player, his style was too similar to new teammate Lionel Messi’s, he was too Brazilian and therefore incompatible with European football. Five titles with Barcelona last year and third place in the FIFA Ballon d’Or told a different story. Today, Neymar Jr., now 24, is at the top of his game. the red bulletin: Did you have any self-doubt when you moved to Barcelona? neymar jr.: No. I’ve been hearing things like, “This lad’s much too thin, he’s too small, he’ll never make it as a footballer…” all my life.

I’m used to the doubters.

So other people’s misgivings leave you cold?

It depends how you deal with them. Of course, doubts can hurt. But they can also make you tougher. They can spur you on. If someone doesn’t think you’re up to the job, 48

you have to show them what you can do! It’s actually great motivation. This is where I am now, playing for Barcelona and rewriting history with my teammates. So let people talk. Let them say what they like. In the end, what counts is how much faith you have in your dream, that you remain persistent, and that your family is behind you, giving you strength.

But there was something objective in the doubts about the move: you and Messi do play a similar style of football. That meant you’d have to work harder to find your place in the team, which would mean dispensing with the creativity, the claim to leadership, the playful strokes of genius – in other words, everything that’s always marked you out…

But I wanted that challenge and I knew what I was letting myself in for. I wanted to play for Barcelona alongside Iniesta and my idol, Messi, who was my inspiration back then and remains one to this day. Of course it’s not easy to assert yourself [in that situation], but for me that was the attraction.

LUCHO VIDALES

Neymar Jr.: “If someone doesn’t think you’re up to the job, you have to show them what you can do!”

And Messi?

I remember the first training session I took part in at Barcelona. Suddenly, Messi was playing next to me, and Xavi, Iniesta, Valdés, Piqué...

I felt like I was in a computer game. I just thought to myself, “Wow, I’m really playing in the same team as all these guys!” Of course it takes getting used to at first, but it was relaxed. Dani Alves, who’s a fellow Brazilian, particularly helped me. And Messi was great; he gave me support. You could really see that he wanted to take the pressure off me. He wanted to give me a chance to focus solely on the game.

Barcelona are now seen as a better team than they were

NEYMAR JR.’S FIVE is Brazilian star Neymar Jr.’s global five-a-side football tournament with a twist: every time a team scores, the other team loses a player.

Players from more than 40 countries can qualify to join their national team for the World Final at Instituto Projeto Neymar Jr. in Brazil. Follow Neymar Jr.’s Five on Facebook to see when the 2017 qualifiers open in your country and outplay them all.

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in 2013. How much of that is down to you?

As much or as little as it’s down to everyone else on the team. This isn’t tennis, where failure or success depends on a single person; here, what matters is football. That means the 11 players on the pitch, plus the reserves and all the players in the squad, and the physios. Whatever success we have in football is to everyone’s credit. Anyone who doesn’t get that would be better off playing tennis.

What have you learnt while at Barcelona for the last three years? Many have said you’ve matured a lot…

I’ve learnt an incredible amount. I’ve become a better footballer in every sense, be that tactically or in my ball control or my shooting technique. And I’ve become a better father, son and friend.

I’ll leave it to other people to say whether I’ve matured or not. But I’ll tell you one thing: the challenge of being at Barcelona has definitely made me a happier person.

You must have feared the move to Europe could impose restrictions on you,

that you might lose the creativity and ingenuity that define you on the pitch.

How have you retained those qualities while also being a team player?

It’s not a case of either/or.

It’s both at the same time.

But you were a completely different player in Brazil, playing a dissimilar role with a contrasting set of freedoms. Up until the age of 21, you’d done whatever occurred naturally to you on the pitch without having to take others into consideration. And then all of a sudden you had to start playing as part of a team. Doesn’t that mean you have had to completely reappraise what football is?

No. You’re looking at it the wrong way. I’ve never changed my individual quirks; I’ve just incorporated what’s required at Barcelona into my style of play. So it’s not a question of me having lost any of my skills – if anything, I’ve gained some new ones.

It would have also been completely wrong to question everything that had gone before in terms of my style.

THE RED BULLETIN

LUCHO VIDALES

Other than being pretty good at football, what does a player have to do to gain acceptance as the new guy at Barcelona?

You’re right that being good at football isn’t enough on its own; you also need character.

And that’s not just because Barcelona is one of the best teams in the world. It’s about the type of football that’s played here. It’s a style that brings the game to life. And it calls for personalities on the pitch. Once you’ve got to grips with that, the rest is easy.

You say that, but every new arrival at the club means fresh competition for the established players. After all, no one is going to say, “Welcome… please take my place on the team.”

You might not believe me, but my settling-in period was wonderful. All these great players with so many championship titles and accolades to their names gave me a really fabulous welcome.

There was no rivalry. Quite the opposite, in fact.

“THERE ARE 11 PLAYERS ON THE PITCH, PLUS THE RESERVES, ALL THE PLAYERS IN THE SQUAD, THE PHYSIOS… WHATEVER SUCCESS WE HAVE IS TO EVERYONE’S CREDIT. ANYONE WHO DOESN’T GET THAT WOULD BE BETTER OFF PLAYING TENNIS”

After all, Barcelona wanted me in the team because of the player I was. I think life is always better when you don’t question the things that you can do, but learn new things instead.

When you were playing in the Brazilian league, your tricks often surprised your own teammates as much as they did your opponents.

In Europe, you have to be predictable to your teammates while remaining unpredictable to your opponents. Is that difficult?

Yes, that’s a good point. It is difficult. Really difficult.

Football is about improvisation.

You can’t plan it, because so many things can influence play. Ultimately, in football, it’s the quality of this improvisation that decides who wins and who loses. But when it comes to the bigger teams, it’s no longer about the ability of individual players to improvise; it’s about the ability of the whole team to improvise as a unit.

At Barcelona, you play as a forward, but you’re particularly skilled at setting up goals for your teammates. Wouldn’t you rather be celebrating scoring yourself, though?

I won’t say that I don’t like scoring goals myself. But have you ever set up a goal for a friend in a game? It’s a totally different kind of joy.

Must all teammates be friends in order to win?

THE RED BULLETIN

It’s not strictly necessary for the whole team to be the best of friends to achieve success on the pitch. But teams that do manage to be friendly lose less easily. It’s hard to beat a team made up of friends. At Barcelona, we understand that and we’ve made it happen.

So we should all go out and have fun with our colleagues more often?

Definitely. But not just for

the sake of success. Making new friends is one of the best things that there is in the world. Living alone is terrible.

It’s no good just thinking about yourself. If you want to have a happy life, then reach out to people. The more people you know, the more people you’re close to and the more friends you have, the better.

Christian Eberle

“It’s hard to beat a team made up of friends. At Barça, we understand that and we’ve made it happen”

neymaroficial.com

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“I PLAY TO BE REMEMBERED’” PHAKAMANI MAHLAMBI The 18-year-old player’s

will to win has made him one of the hottest young talents in South African football today

the red bulletin: Your father, John Zachariah Mahlambi, gave up his job to start a football team and 52

coach you after witnessing your talent at the age of just nine. What did that mean to you? phakamani mahlambi: It meant so much. My father’s actions gave me a platform to learn the game. Today, both my parents are unemployed, but I cut my salary in two: half of it goes to my family and the other half to me. I’m helping to build them a new home, which will soon be finished. My club and my business manager help me make good financial choices and save for the future.

cruciate ligament) has ruled you out of the Games. How is your recovery going?

It’s going well. The doctors wanted to take some tendon from my hamstring to repair my knee, but my pace would have slowed if they’d done that. Then they said they could use my father’s hamstring, but my older brother, Mthobisi, said, “No, take mine.” So he’ll be close to my heart forever – my hero, my twin, my everything.

Someone else who has invested in you is former South African international Lucas Radebe. What role does he play in your life?

I went round to Lucas’ house and had a chat with him. He

“THEY WANTED TO TAKE SOME TENDON FROM MY HAMSTRING TO REPAIR MY KNEE, BUT THEN MY BROTHER SAID, ‘NO, TAKE MINE’” How did you go from your father’s team in Vryheid, KwaZulu Natal to PSL club Bidvest Wits?

I stayed with my father’s team for about three years, then left home after successful trials for the SAFA [South African Football Association] School Of Excellence in Gauteng.

Everything at the School Of Excellence was free, so there was no burden on my parents, though leaving their home at 13 was a sacrifice for me.

from… my background was a struggle, so that gives me my motivation.

Your teammates describe you as fearless, and say that makes you extremely dangerous to defenders…

I just don’t like to be beaten.

My aim is always to be on top and win. I play to be remembered, not admired.

You played a key role in SA’s Under-23s qualifying for the Olympics in Rio. But a cruel knee injury (anterior

told me how Glyn had looked after him as a young player and then further on in his career, and he talked about life choices after football.

Lucas gave me some quality insights on personal finances, life off the field, and how to stay focused throughout my time playing the game – and beyond. I’m very grateful to him for that.

Neil Greig instagram.com/Phaks27 THE RED BULLETIN

CHRIS SAUNDERS

J

ohannesburgborn Phakamani Mahlambi left home at the age of 13 with one desire: to make it as a professional footballer in a country with an abundance of raw talent, but one where many young men never realise their dreams. Now 18, Mahlambi is turning heads in his role as an attacking midfielder for Premier Soccer League team Bidvest Wits – so how did he do it? “When I first saw Phakamani play, I was struck by his sheer pace and his audacious tenacity to do the unthinkable,” says his agent, Glyn Binkin. “He kept the opposition players guessing for the entire game and was a menace. I have no doubt that he will end up playing in Europe.” Mahlambi has that killer combination: raw footballing talent and the wisdom to choose his mentors wisely. It helps if you have a brother willing to go under the knife for you, too…

Then Glyn Binkin spotted me and I got the move to Bidvest Wits. He felt the team would be a good choice for me, because coach Gavin Hunt was someone who gave young players a chance. They treated me well from the start, and even though I had a few things to learn, I soon settled.

Hunt also coached Benni McCarthy, and says that you’re the better player at 18. How does that feel?

I choose to stay humble when people give me praise, and just focus on training hard. The coach is working closely with me to improve my game tactically, physically and mentally. There’s a long way to go, but where I come

SA’s most wanted: “Phakamani has the X-factor that all clubs, both local and abroad, are looking for,” says his agent, Glyn Binkin

USE YOUR GOOD MOOD AS A TOOL DANIEL RICCIARDO A jolly disposition is the

H

F1. Humour makes a lot of situations more bearable because it relieves the tension for a bit. If I start dancing in the garage, it will cheer up even the most exhausted mechanic. Or after the race we fool around and bombard each other with film quotes.

And drawing on people when they’re asleep is a classic prank.

You’ve got to be able to take it, too. At the last race, the guys glued my shoes to the floor…

Have you always been a cheerful soul or can you learn to be?

I’ve always been cheerful.

I’m happy, I’m healthy, I like my job. Life is never going to be all sweetness and light, but you can certainly learn

much. If I get stuck in traffic because I’m disorganised, then I’ll be much more annoyed.

But it’s not the end of the world either. I’ll just postpone the meeting or work late.

There is always a solution.

What do you think about for the 10 minutes?

Something I’m proud of. A hill I’ve bombed up on my bike. A good workout. Or something that’s made me happy. Going out biking with my friends.

Sleeping under the stars.

A scene from a video. A win.

Praise from someone whose opinion matters. A prank I’ve played on someone. People close to me have told me that sometimes I just start giggling out of the blue.

aving started in a kart aged nine, Australian racing driver Daniel Ricciardo has come a long way in the years since.

The 26-year-old is currently enjoying his third season with Red Bull Racing having proved himself to be one of the quickest men in the world behind the wheel. And he’s as happy as he is fast. Even sitting in a traffic jam can’t keep him down for long. Here’s how to win with a smile.

What happens then?

I listen to music. Music is really good at brightening my mood.

Any music?

There’s music for any occasion.

Sometimes music I listened to in the past helps when I get stuck in tricky situations…

How? It takes me back to times when I was still wet behind the ears. And then I realise that I don’t make the mistakes I was making then any more.

And then the sun comes out inside me again.

Who’s the grumpiest person you know?

the red bulletin: You’re known on the F1 circuit for your unwavering good mood.

Do you wake up smiling? daniel ricciardo: As a matter of fact I do.

Even if the day before was awful? … I start every day from scratch. I have a great life so I start every day happy. I also find things easier when I’m in a good mood, both on the racetrack and in the day-to-day.

Don’t you ever get out of bed on the wrong side?

The worst thing for me is that I might have to get up too early.

Early flights get on my nerves.

“DRAWING ON PEOPLE WHEN THEY’RE ASLEEP IS A CLASSIC PRANK. BUT YOU’VE GOT TO BE ABLE TO TAKE IT, TOO”

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When I was a junior I would have said Helmut [Marko, Red Bull Motorsport advisor].

But he’s become more relaxed over time. I had to learn that us being on the podium, achieving success, is really what brings him joy.

So performing well is the only way to make him smile?

That’s the only thing that works with him.

What about other people around you?

Everyone’s hyped up in

to be jolly to some extent.

Let’s put it to the test.

You’re stuck in traffic on the motorway. Nobody’s going anywhere. You’re going to miss an important appointment. How long till you start smiling again?

About 10 minutes.

Is that 10 minutes sitting on the spot or 10 minutes after the traffic’s got going again?

Of sitting on the spot. I don’t let things that I can’t do anything about get to me too

Have you ever tried to be serious?

When I first arrived in F1 I had respect for the big stage and for the whole business, so I tried to be as serious as possible because I wanted to fit in. It only came undone when I started having fun and showing it. I’ve used that positive energy consciously as a tool ever since.

Werner Jessner redbullracing.com THE RED BULLETIN

RED BULL CONTENT POOL

Formula One star’s trademark for good reason; he knows how to make being successful fun

Daniel Ricciardo, 26, never gets out of bed on the wrong side

“BE AS WEIRD AS YOU CAN BE” BUZZ OSBORNE He’s the rock star the rock

F Mike O’Shea, 46, became a mountain rescuer at 14

“RECKLESSNESS NEEDS PLANNING” MIKE O’SHEA The Irishman scaled the Himalayas

at just 21, but today’s extreme tourism terrifies the adventurer more than leaping off a cliff

the red bulletin: How has adventuring changed? mike o’shea: When we went to the Himalayas 25 years ago, it took two years to plan it. Today, it’s a couple of months.

There’s an expectation to experience everything automatically, afforded by adventure companies. That’s the big change – people don’t need to learn the skills anymore.

You’re an adventurer, but you’re also a safety consultant.

People look at the stuff I do and suppose I’m reckless, but I’m very calculated. If I’m going ice-climbing, I’ll learn with people who are really good at it. I’ve been involved in rescue for over 30 years and rarely had to save a climber who’s professional.

So you’d consider yourself sensible?

I’ve got a spontaneous streak. Paragliding one day, I landed at Connor Pass car park in Ireland. It has a 200m drop I’d always wanted to jump off. When we got there it was perfect, so I jumped. But I’d done that flight 50 times in my head. Tom Guise mikeoshea.ie

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or 33 years, Buzz Osborne and his band the Melvins have been making extreme guitar music that places the toughest demands on listeners.

Osborne may not fill stadiums, but he does have the highestgrade fans: Dave Grohl, Nine Inch Nails frontman Trent Reznor and Yoko Ono all admire his ingenuity. So how did he become the rock stars’ rock star? By always giving free rein to his inner freak. And he recommends that others do the same. the red bulletin: You’ve been hugely successful in your career, what will being weird do for me? buzz osborne: People will remember you. Nobody would have been interested in Alice Cooper if he’d looked like a children’s TV host. There’s nothing more boring than doing things the same way that someone else has done.

But doing things differently doesn’t automatically mean that you’re better.

You have to be good at what you’re doing. And not caring what other people say. You’ve got to have that attitude if you want to be successful.

Is that the same beyond the music world, too?

I would guess so. Take the stock market. Never buy shares that everyone else is banking on. By the time you find out about something, then it’s already past its prime. You’ve got to be more adventurous than that. Be as weird as you can be.

Doesn’t this being-different attitude isolate you?

I’m with Groucho Marx on this. “I refuse to join any club that would have me as a member.” Why would you want to be like somebody else anyway? Ever since the start of my career, I’ve consciously avoided belonging to any particular scene.

But many people call you the father of the grunge movement...

No thank you.

You introduced Kurt Cobain and Dave Grohl to each other. The world has you to thank for Nirvana.

To be honest, Nirvana weren’t as revolutionary a rock band as people today like to claim they were.

A lot of people would disagree with you on that.

Well, they looked a little different. And their attitude was certainly somewhat different. But if you look at the drugs they were taking, at their divorces and their management, they were really no different from ordinary rock bands.

But every young musician wants to be successful.

It depends on how you define success.

For musicians, I’d have thought that was huge stadium shows...

Firstly, music doesn’t belong in sports venues; it belongs in bars and clubs. Secondly, success for me means artistic freedom, and no one telling me what my music should sound like. Florian Obkircher New album: Basses Loaded; themelvins.net THE RED BULLETIN

VALERIE O‘SULLIVAN, MACKIE OSBORNE

stars look up to. Here, the Melvins frontman explains the strange secret of his success

Buzz Osborne, 52: “I’ve consciously avoided belonging to any particular scene”

UPHILL Words: Matthew Ray Photography: Richie Hopson

STRUGGLE After winning the Tour de France twice, CHRIS FROOME knows better than most that success doesn’t come easy.

His secret? He’s learnt to love the suffering

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“It’s so isolated up here [at training camp] that we just ride, eat and sleep”

A quick water break for Froome before setting off again

T

enerife’s volcanic Mount Teide looms out from the blossoming, pinkish light of dawn, trailing a blasted Martian landscape of rock like a cloak.

The cold, arid air is thin enough to make exercise a chore for most, but a lone, elongated figure is visible through the window of the hotel gym.

Britain’s Chris Froome – Olympic medallist, twotime winner of the Tour de France, and defender of the yellow jersey – is not an imposing figure. His arms look emaciated and he moves awkwardly as he begins his dawn muscle-conditioning workout at the Team Sky training camp, as if countless miles of riding have tattooed their mark onto his bones.

“It’s so isolated up here that we just ride, eat and sleep,” he says. “It’s the perfect model to improve condition. The harder we work here, the easier it’ll be come race day. There are days when you come back to the hotel on your hands and knees. I put myself through hell.”

Froome isn’t given to exaggeration, and his efforts surprise even fellow cycling pros. “I trained with him in South Africa and what really impressed me wasn’t the physical side so much as his mental strength,” says one of his teammates, Ian Boswell.

“He was doing these three-hour intervals, and when he got off his bike he literally couldn’t walk because his muscles were so hammered.”

This is the sort of heroic effort and self-sacrifice that you’d expect to see in a glorious push for the finishing line, not on a routine training ride. But, in Froome’s world, pain and progress are inseparable.

“When it comes to training, ‘no pain, no gain’ is a very old-school sentiment,” he says. “But there is a lot of truth to it.” Our obsession with wellness, the benefits of exercise and sport as ‘fun’, obscures an unfashionable truth: physical performance hurts, and endurance sports mess you up.

A day’s stage of the Tour de France looks like a punishing game of elimination in which 198 riders start in a bunch (the peloton) and ride progressively faster for 150-plus kilometres until a combination of tired legs, crashes and mechanical mishaps leaves one small group of riders out in front.

The finale often involves a steep gradient, like at the Alpe d’Huez (just over eight per cent at its

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Team Sky take to the winding roads of volcanic Tenerife

“For riders battling it out on a tough climb, it’s a mental game. Your body is screaming at you. It comes down to who can ignore it the longest”

steepest) where the racing line narrows as the riders enter a human tunnel of unsupervised spectators who scream and wave like delirious fans at a rock concert. The elite riders fight through the bedlam, battling fatigue and each other, spilling sweat and pain onto the tarmac like Lycra-clad gladiators, until one man crosses the line first.

If the riders make the distance before the time cut-off, they then have to recover overnight and do it all again – for three weeks. It’s this brutal regime that has informed Froome’s attitude to his sport: if you want to master the inevitable pain, you can’t fear it. “I’ve learnt what I have to do to push myself further,” he says calmly. “And I’ve had to embrace the struggle. I’ve had to learn to love suffering.”

R

acing over mountain tops and across sun-baked plains for up to six hours a day burns a lot of energy. During last year’s Tour de France, the riders rode an average of 160km per day, burning 6,000 calories – the equivalent of 32 jam doughnuts.

There’s a conspicuous lack of doughnuts at this training camp. After breakfast – a plain omelette – Froome and his teammates Geraint Thomas, Nicolas Roche, Wout Poels and Ian Boswell head out for a five-hour ride down to sea level and back again.

“There are very few places in the world where you can go from sea level to 2,000m and climb continuously for 50km,” says Tim Kerrison, head of athlete performance. The riders spend 20 hours a day at 2,000m, only dipping to sea level for intense, oxygen-fuelled efforts, for marginal fitness gains.

These cyclists do up to 1,000 tough kilometres of riding per week to prep for competition. Add to this five or more hours per day in the gym, working to counter the poor posture created by so much time in the saddle. But alongside the physical, it’s essential that resolves are toughened, too. “For riders battling it out on a tough climb, it’s a mental game,” says Froome. “You’re pushing the other guy into flicking the switch and saying, ‘Right, that’s too fast, I can’t maintain that.’ Your body is screaming at you. It comes down to who can ignore it the longest.”

The real battle is one of wills. The rider who doesn’t crack, wins. “When your rivals flick that switch, their morale goes out of the window and that’s when you get your gap,” says Froome. “It’s an amazing feeling, a huge sense of satisfaction. For sure it hurts – you’re breathing through your ears – but seeing them struggling makes you push even harder. You embrace the pain. You tell yourself that everything you’re feeling is only temporary.”

At this level, food also becomes a weapon. Out on the road, the team are setting a keen pace despite this being a low-carb ride, designed to improve the riders’ power-to-weight ratio. “You need to teach your body to be more efficient,” says Froome, “to burn fat as fuel.”

Watching what he eats has enabled Froome to make big gains by dropping his racing weight from 71kg to 67kg. “You only find the gains by pushing yourself that bit further and following a stricter eating programme,’ he says. He sticks to unprocessed 63

Born to ride (clockwise from top left): Froome in the saddle; a frame fit for a champion; battle wounds; the long road ahead

foods, lean protein and easy-to-digest carbs, and cuts out gluten, which can increase water retention. As a result, Froome lives on a knife edge between health and illness, which has its own challenges. Froome raced for at least two seasons with Team Sky unaware he was suffering with bilharzia. “It’s a parasite that buries itself deep in your organs and intestines, and feeds off red blood cells – not ideal for an endurance athlete,” he says with typical understatement.

Even when you’re in good health, training hard and reducing your weight suppresses your immune system. “You’re on the limit. And having bilharzia at the same time meant I kept on going over the limit,” he says. “I was catching colds and stopping training to recover.” Treatment was harsh: “Every six months for two-and-a-half years, I took these pills that nuke your system and kill everything – good or bad.”

Now 31, Froome also battles life-long asthma, which is exacerbated by altitude and cold air – so mountain-top finishes in early-season races are avoided in favour of training in hotter climes, which isn’t the traditional route to building Tour de France fitness. “Part of the discipline of preparation is being able to make those calls,” he says.

In short, Froome isn’t your typical sporting hero. His has been an interesting journey to the top. He’s always held a UK passport thanks to his British father, but grew up in Kenya and then spent his youth in South Africa. “I’ve always felt that my roots are there,” he says. A youth spent mountain biking in the Great Rift Valley and speaking Swahili led to a place in the Kenyan national team and a host of South African outfits; later, in 2009, he rode for England. Though Froome joined Team Sky in 2010, the bilharzia delayed his breakthrough, which eventually came in the 2011 Tour de France, as Bradley Wiggins’ super-domestique, making Froome an extremely late bloomer.

Indeed, Froome has always seemed as if he’s something of an outsider in the world of road cycling – his ‘unconventional’ style of riding with elbows out, looking down, irritates the traditionalists – but he has remained unafraid of forging his own path. And he does it with humble but dogged determination, humour in the face of adversity, self-effacing wit, and an old-school sense of honour.

It’s clear this individualism doesn’t extend to the team: camaraderie fuels the five Team Sky riders as they grind up the endless switchbacks, hazed with midday sun. Geraint Thomas switches on the Bluetooth speaker in his bottle cage and tunes drift from the group. “I did not expect to hear Total Eclipse Of The Heart – that’s my era!” laughs Kerrison.

Despite the tough nature of their training, all the riders know that the real pressure comes in competition, especially when you’re wearing the yellow jersey. And it doesn’t only come from your opponents; during Stage 14 of the 2015 Tour de France, following sensationalist opinion pieces in sections of the French media, a spectator threw a cup of urine into Froome’s face and screamed, “Doper!”

Every rider who has worn the leader’s jersey since the disgrace of Lance Armstrong has faced media questions about doping, and 2015 was no different.

“When it comes to training, ‘no pain, no gain’ is an old-school sentiment. But there is a lot of truth to it”

Froome has remained calm in the face of such pressures. ‘You’ve got to push me quite far to make me angry,” he says. “I could understand that sentiment wasn’t a personal attack on me, but more a view on the yellow jersey of the Tour de France.

Given the history of the sport, it’s natural that questions are asked. But I know that all the results I’ve got, and will get, are purely the result of hard work and doing things the right way. There’s no substance I’m taking now that will be found, or become banned in a few years’ time. It doesn’t exist.”

The sport has recently shown signs of healing, with the authorities tackling issues including a lack of 24-hour drug testing and a failure to test at altitude camps; this has closed loopholes that Froome himself pointed out. “It’s not just about winning the biggest bike race on the planet, it’s how you go about it,” he says. “I said on the podium in Paris that the yellow jersey isn’t something I would disrespect or dishonour. I understand that for a lot of people it’s going to take time.”

It’s a sentiment that Froome carries into his personal life, too. Though his punishing routine of racing and training impacts on his family time, becoming a father for the first time has increased the importance of this work ethic. “With our son, Kellen, I feel a whole new level of motivation to teach him things about life through cycling,” he says. “Hard work, determination, doing things the right way…”

Froome is targeting both the Tour de France and Olympic road race this year, which will require the sort of gutsy determination he’s known for. Early in the Queen Stage of last year’s Vuelta a España, he crashed and fractured his foot, but still got back onto his bike. “The whole team worked for me for the first 10 days of the race,” says Froome. “I can’t just go, ‘Oh, my foot’s sore, I’ll just stop.’ You really have to give it everything until you can’t any more.” He finished the stage to help win the team competition.

This year’s Tour de France is looking as if it will be a climbers’ course. “It’s savage, with a lot of emphasis on climbing, especially in the last week,” he says.

“It’ll keep us on our toes trying to get those precious seconds.” And the Olympic course? “I was blown away when I saw it. Savage gradients, 260km, close to 5,000m elevation. It’s going to be brutal.”

There’s certainly no dread in this sentence; Froome knows brutality, pain and suffering are the emotional fuel that can help him break boundaries. He’ll push on. “I’m definitely up for it,” he says without any hesitation. “I’m a firm believer that if you really want to do something badly enough, you find a way.” teamsky.com

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I VA N A’S BOOT CAMP European indoor long-jump champion Ivana Španović is fitter than any of your gym buddies. Here, she tells us how to motivate yourself for every workout, even when you’re not at all in a sporty mood Words: Andreas Rottenschlager Photography: Leo Krumbacher

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I va na Š p a n ov i ć ha s a g o l d e n r u l e w h e n s h e’s t ra i n i n g fo r th e l o n g j u m p : “ N o sess i o n e n d s u nti l I ’m sati sf i e d . ” I f s h e g ets h e r ta ke - off w r o n g , fo r i n sta n ce, s h e’ l l t wea k it u nti l th e a cti o n i s j u st r i g h t , “eve n if that m ea n s m e g etti n g h o m e th re e h o u rs l ate r ” .

S u c h ext re m e d i sc i p l i n e ha s ma d e th e l o n g - j u m p e r fro m N ov i Sa d th e best-known sportswoman in Serbia – t h e fe ma l e e q u i va l e nt of N ova k D j o kov i ć. At 26, Š p a n ov i ć i s th e re i g n i n g Eu ro p ea n i n d o o r l o n g j u m p c ha m p i o n , ha s a p e rso na l b est of 7.0 7 m , a n d i s a m e d a l co n te n d e r fo r th e O l y m p i cs i n R i o.

S h e i s a l so th e ma na g e r of a g y m , so s h e kn ows h ow to m oti vate a mate u r s p o r ts m e n a n d wo m e n .

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he red bulletin: Most men dream of possessing a six-pack like yours.

What’s your secret? ivana španović: Thank you. I’ve been working out for 19 years. [Laughs.] My mother was a sprinter in the former Yugoslavia. I became a track-and-field athlete because of her. And track-andfield training is especially good for giving you muscle definition.

How often do you work on your abs?

I work on them twice a week – with crunches, for example. I do three to five sets, 15 reps each.

That’s surprisingly little…

I don’t just do sit-ups; you have to burn off the fat above your abs. My message to all the guys out there who want a six-pack is: you’ve got to do endurance training.

The training that top-level longjumpers undertake is particularly varied: endurance runs, 200m sprints, stretching, weights. Which exercise is your least favourite?

I hate endurance runs. What counts in the long jump is the sprint. The longest run I enjoy is 200m. I can do 10 of them in a row at full speed. But my coach has to force me to do the endurance runs.

How do you motivate yourself for a workout that you’re absolutely not in the mood for?

I tell myself that there are no successful days without the hard days. My medals and records are a result of those hard days. And you’re not going to win a thing if you stay in bed all day.

But someone who only works out as a hobby isn’t fighting for medals – they just want to finish that marathon or get themselves a six-pack…

But it’s still the same motivation. A lot of work doesn’t automatically lead to THE RED BULLETIN

“A LOT OF WORK DOESN’T AUTOMATICALLY LEAD TO SUCCESS. BUT NO WORK WILL LEAD TO FAILURE. THE SAME APPLIES TO THOSE WHO ONLY GO TO THE GYM FOR FUN“

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success. But no work will lead to failure.

The same applies to those who only go to the gym for fun.

OK, so say you have the motivation…

In terms of training, is it better to set yourself a low target that you’re certain to reach, or a tough target that you might not achieve?

Tough targets are better. You have to work yourself up to a higher target, step by step. Each training session is a new test, and every time you pass that test, you experience a sense of success. And a sense of success is nicer when you get it more than once.

So if you want to perform five pressups, should you tell yourself you’re going to do 60?

Yeah, I’d go for 60. The most important thing is that you have a goal in the first place – that’s the first step to success.

It doesn’t matter whether you want to do five press-ups or 60.

At some point, a person will reach their pain threshold with every exercise they do. How do you make yourself carry on when it hurts?

The last reps are the most effective. That applies to all weight-training exercises.

It’s easy for everyone at the beginning, but you can only win if you can go the distance. That’s why I always try to think of the success that will come as I do those final reps. Success, success, success.

Believe me, it works.

If you had to recommend a single exercise for the hobby sportsperson to do on a daily basis, which would you choose?

When you go running, incorporate sections where you go at walking pace and you touch the ground with your knee

every step you take. If you work out at home, do 15 burpees three times a day.

Both those exercises are principally for the legs…

Yes, because the thigh muscles are the biggest muscles we have. Men often forget that. And muscles help you burn fat. Think of your six-pack.

Can people reward themselves with a beer after working out?

You have to decide that for yourself.

I don’t drink. And I only reward myself after a successful competition.

What’s your drink recommendation as an Olympic athlete?

Every morning, I drink a glass of warm water with honey and lemon.

Why does the water have to be warm?

So that the body doesn’t have to warm it up. That conserves energy.

OK, so what about the mental side of things? At the Olympics, a single night of competition will decide whether those four years of training have paid off or not. How do you deal with that pressure?

Well, 2012 was a decisive year for me – that’s when I moved from junior to senior competition. [Španović took gold at the World Junior Championships in 2008.]

I felt like I was in a shark tank alongside my idols who I’d been watching on TV for years. A year later, I won bronze at the World Championships in Moscow and understood that my idols are people too, that they can have a bad day and they can be beaten. When you realise that no opponent is infallible, it’s liberating.

At the World Indoor Championships in March, you set a new personal best of 7.07m, but ended up finishing second.

Which emotion prevailed: your joy at

STYLIST Mine Uludag/Agentur Uschi Rabe HAIR & MAKEUP Sina Stölzle/Agentur Uschi Rabe

the record, or the disappointment of not taking first place?

I feel like I missed out on gold. I was physically and mentally in the right place to win the World Championships.

But I had no way of foreseeing that Brittney [Reese, American world champion] would jump 7.22m.

What lessons can you take from defeat?

You should take something away from every competition or training session.

At the World Championships, I was in the lead until the fifth round and then Brittney jumped further than me. But I struck back and took the lead once again before she made her winning jump.

I wouldn’t have been able to do that four years ago, react well to her really good jump. Now I’ll take that knowledge with me to the Olympic Games.

What’s your goal for Rio? To do everything I can to win. instagram.com/ivanaspanovic

“ I n a l l wei ght-t rai n i n g exe rc i ses, th e la st reps are the m ost effe cti ve. Yo u can only win if you can go the distance.

That’s why I think of the success that’ll co me as I do those f i na l re p s. S u ccess, success, success. Believe me, it works” THE RED BULLETIN

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TRAVEL

FREEZY RIDER

Hazard warning: ice on the road – for the next 4,000km

RANDALL KILNER

Looking for a scenic drive? Try Siberia, with its spectacular wilderness and some of the most hostile sub-zero conditions known to man. Your ride? An open-cockpit museum-piece motorcycle and sidecar.

What could possibly go wrong?

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THE INSIDER “It’s kind of like scar tissue,” says Willings of the ice.

“You often get a thick ridge pushing up like the back of a stegosaurus.”

This can hide deep cracks in the ice.

“Misread one of those and you can sink a mile into one of the world’s deepest lakes.”

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Braking at speed on ice is no joke

HOT WHEELS

Bike tours of the warmer variety

Flex your muscle

Siberia, RUSSIA Moscow Cool about being shipped to Siberia?

Sign up at theadventurists. com/ice-run

hard to the right,” says Willings. “Then the steering goes funny, the brakes lock up and you skid at a strange angle, usually straight into whatever it is you’re trying to avoid.”

During a three-day orientation, tour guide and ice whisperer Dmitry Yaskin trains riders in the art of navigating surface ice, such as testing the thickness of the frozen crust with a spear to ensure it can withstand a 215kg sidecar. Or jumping treacherous sections.

This involves looking for natural ice ramps – or constructing one with a chainsaw – and smashing down rough ice on the other side to avoid a crash landing. It’s an experience that Richard Fleming, who rode the route in 2015, knows only too well.

“Our first day on the ice, we decided there was a crack we needed to jump, and in hindsight we probably didn’t need to,” he says. “It was quite a heavy landing, which sheared the bolts of our luggage rack.”

With Ice Runners expected to camp out in sub-zero temperatures, losing your luggage is a literal matter of life and death.

Still, riders are not entirely without support; the organisers plot a GPS route around the lake, placing fuel drops in handy locations.

Plus, everyone is connected by radio in case of emergency, and also to share navigation tips and mechanical knowledge. But the risks are very real. Two of last year’s riders, Ala and Efraim, were lucky to escape with a warped front wheel after narrowly avoiding a plunge on their rolling Ural.

“We made some rash decisions,” says Fleming. “I remember going across one particular crack and not really thinking about stopping. The back wheel went through the ice. We had enough momentum to pull through, but it was a bit of an eye-opener.”

Hit California’s Pacific Coast Highway on a Harley and tick off a bunch of bucket-list entries: Death Valley, Sierra Nevada, Yosemite’s sequoia groves and Big Sur. ridefree.com

Bullet time

Climb onto a classic Royal Enfield Bullet for a ride through Nepal, from the bustling streets of Kathmandu up through the Himalayas to the foothills of Everest. blazingtrails tours.com

Orient express

Spend 12 days riding a dirt bike through the rugged interior of Cambodia, from the Vietnamese border up through the jungle to the Cardamom Mountains. toursinthe extreme.com

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RANDALL KILNER

Siberia’s Lake Baikal is the world’s largest freshwater lake by volume. With a surface area of around 31,500km2, it plumbs more than 1,600m at its deepest point. But in winter, temperatures plummet to below -20°C, freezing its surface into a unique topography of glass-like plains and crevasse-strewn ridges. Perfect for riding across on a heavy, unwieldy, antique Russian sidecar motorcycle.

That’s the Ice Run – a 4,000km adventure through taiga forests, on winding ice roads, and across Lake Baikal’s surface. Two-man crews take on the elements, with the help of a knowledgeable local. That’s your bike – the Ural is a brutalist classic of Soviet design.

Seemingly assembled from military-grade Lego, with handling somewhere between an oil tanker and a house brick, it was ordered into mass production by Stalin during World War II, having been reverse-engineered from a BMW the Red Army had acquired.

Clearly, something got lost in translation.

“Their simplicity and sturdiness is what makes them suitable,” says Katy Willings, one of the Ice Run’s organisers. “They’re built like tanks or tractors, designed to be fixed in the field during battle with a hammer and an elastic band or whatever was to hand.

The materials are shockingly mediocre, but they’re also kind of indestructible, often sick but never dead – it takes a lot to screw your Ural so that it never runs again.” This is good to know, because there’s lot that could screw your Ural on Lake Baikal.

“There’s ice of every kind of flavour and character,” says Willings. “Some that looks innocuous is lethal. Some looks like hell, but, amazingly, you can aim a Ural at it, give it some gas and smash your way through.”

The most important thing when riding a Ural on ice is to be aware of hazards well in advance. “When you put the brakes on, not much happens except the bike pulls really

TRAVEL

GEAR

ACTION

Trefecta DRT Off-road Unlimited

Adjust torque to the rear wheel on the fly, or engage ‘wheelie mode’ with a maximum angle to prevent it flipping over on you

This military-grade aluminium e-bike uses motor assistance to help you pedal over mixed terrain, but open up the throttle and it can reach a top speed of 70kph. trefectamobility.com

SPORTING GREATS

This month, Euro 2016 kicks off a summer of sport. Get involved with athletic tech that helps you reach your personal best Solos Performance Eyewear Add a fighter-pilot-style heads-up display to your bike ride, with real-time ride and performance data streamed from your smartphone to these practical eye protectors. solos-wearables.com

Adidas MiCoach Smart Ball

TomTom Golfer 2

Nike Anti-Clog Traction Boot

The official Euro 2016 ball may be the popular kid, but this is the smart one. An internal sensor relays speed, spin, impact and trajectory to a smartphone app for analysis. adidas.com

Bringing its sat-nav expertise to the golf course, TomTom’s GPS golf watch accesses a library of over 40,000 courses to serve up data on each hole and feedback on your swing. tomtom.com

The beautiful game just got prettier and a lot more playable, thanks to a sole plate made from a revolutionary adaptive polymer that prevents mud sticking to the studs. nike.com

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Camera-vision screens in place of a windscreen mean increased aerodynamics

Four gears efficiently transfer human-pedalled energy to two lowresistance wheels

Laminar flow shell delivers 100 times less drag than a modern car

By definition, that makes its rider the fastest self-propelled person on land. Usain – on your left!

THE IDEAS MEN Cameron Robertson, 30, & Todd Reichert (left), 34

wheel components to ease acceleration, a stiff frame for efficient power transmission from pilot to vehicle. It’s more aerodynamic than a regular bike in every way.”

In 2015, the aerospace engineers took their speedbike, Eta, to Nevada State Route 305. Inside was the engine that had powered the first flights by a flapping-wing aircraft and human-powered helicopter – Reichert. That week, he broke the human-powered land speed record. aerovelo.com

Why did you chase a humanpowered record?

Robertson: “A human has the power of a small electric drill, about threequarters of a horsepower maximum.

This means you really need to think differently as a designer, and the solution you end up with is mindblowing. Not only is there the person at the heart of the vehicle, but it’s a helicopter the size of a commercial aircraft, or an aeroplane that flaps

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So you’re now the best bike builders in the world…

its wings. It changes people’s perception of what’s possible.”

Eta is certainly mindblowing. Did you break the land speed record in an egg?

Robertson: “It’s an aerodynamically refined, human-powered vehicle.

With Eta, everything is designed for higher speed, increased efficiency and reduced power: low rolling resistance, lightweight rotating

Robertson: “We couldn’t build a regular bike and make it nearly as good as those by Trek or Cannondale.

They’re super-smart people with all of the data and tools for the problem they’re trying to solve. This bike is designed for a human going at mindnumbingly high speeds using their own power. By virtue of holding the record, it’s the best available vehicle for this particular challenge.”

Surely the human inside is a big factor?

Reichert: “I’d say it’s 100 per cent both bike and rider. You can have the best bike, but if you don’t have a national-level athlete, it won’t go

fast enough to break a record. But it would be difficult to throw any professional cyclist inside. To ride recumbent in an enclosed cell with a couple of millimetres steering in each direction, beneath a video screen… that’s quite a learning curve.”

What was it like the day you broke the record?

Reichert: “I was nervous, because in previous years the bikes weren’t ready and could fly off the road. The shell is very durable and you typically slide, maybe even roll a few times, but it’s pretty safe. The actual run takes maybe four-and-a-half minutes to cover that 8km stretch. In that first mile you’re almost at 100kph.

With 1.5km to go, it was obvious we were going to smoke the record.”

How long before your record of 139.45kph is broken?

Robertson: “We plan to go back this September and hit 88mph [141kph] – our Back To The Future goal. After that, you can speculate about what might bring the next leap, like actively controlling the surface air on the bike to reduce drag, or riding a railroad track – rolling resistance of steel on steel is substantially lower than rubber on the road. These things could deliver a new speed record.”

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MARK THOMAS

INNOVATIONS: THE FASTEST BIKE ON EARTH

P RO M OT I O N NIKON D5 New Nikon D5 brings sheer imaging power to the hands of photographers and outperforms the odds. The most powerful camera in Nikon history blazes in with a phenomenal new autofocus system, highest standards of expanded ISO sensitivity, turbocharged workflow, and exceptional durability, for superlative flexibility to shoot both stills and 4K movies. The next-generation flagship model expands photographic possibilities for professional photographers. This latest Nikon-FX format DSLR camera is developed with advanced specifications that include significantly improved moving subject acquisition capabilities, and compelling image quality at high sensitivities to enable excellent response to a wide variety of scenes and subjects. RRP: R129,995.00.

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MUST-HAVES! 1 2

www.nikon.co.za 2 OVERBOARD 30L CLASSIC Roll-top 100% waterproof backpack - Class 3 - IP66. Floats safely if dropped in water. Protects contents from dust, sand, dirt and water. High Frequency’ welded construction. Padded shoulder straps and lumbar support. Ventilated back panel with air-flow design. Comfortable and buoyant light-weight straps with ventilation system. Adjustable sternum strap. Reflective patches on the front of the bag and both shoulder straps. 3 x D-rings for multiple attachment options. 1 x Large outer elasticated mesh side pocket. Top carry handlePerfect for water sports and all types of activities. The Black 30 Litre OverBoard Waterproof Backpack protects your gear from water, sand, dirt and dust. Thanks to a unique seamless construction and roll top sealing system, our backpack is 100% waterproof and suitable for quick submersion so you can take it out on the water. R2025.

www.overboardafrica.co.za

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3 EXTREME LIGHTS Many riders prepare for really tough endurance events – like the TransBaviaans, or 24-hour races – worrying that existing lights can’t possibly make the distance or take the punishment. But there is a solution. And it does offer the best of both worlds. The Extreme Lights 2015 XP3 Cycle Light won awards and praise for being the best light available. With the advantage of next-generation CREE LEDs, the Endurance Cycle Light takes that success even further, combining 2 100 Lumens and 254 metres of beam reach (on Boost Mode) with a 40 hours battery life (on Low Mode). Plenty of light is also provided for singletrack, with nearly 180° side-spill. On its most economical mode, the Endurance offers nearly two continuous days’ worth of light for road riding and non-technical dirt-road riding. Avant-garde aesthetics and a top-quality storage case completes the package. RRP R2 295.00.

www.extremelights.co.za 4 K-WAY MENS DRAKE DOWN JACKET If you‘re looking for supreme warmth and comfort without the bulk to combat the winter chill, thenis K-Way Men‘s Drake Down Jacket for is ideal for you. K-Way Men‘s Drake Down Jacket filling done with White Duck Down 90% pure, (100g).

Stitch-through garment design construction. 650 Fill power which is related to its insulating ability. Hypo Allergenic quality down prevents allergic reaction. The shell is 100 % windproof and vapour permeable (breathable). WR coating provides the fabric with a Water Repellency. Two hand pockets. Packable into an internal pocket. Uber-lightweight and Highly compressible.

Elasticated Cuffs & Hem. A wind-stop baffle system behind CF Zip. All the zips are made by YKK. RSP : R 1,499.

ww.capeunionmart.co.za 5 CADENCE NUTRITION Scientific studies have shown convincingly that ingesting carbohydrate and protein immediately after exercise will enhance recovery by maximising glycogen synthesis and reducing damage to hard earned muscle mass. Cadence Nutrition‘s Revive product provides a scientifically optimised blend of carbohydrate and protein to maximise recovery following strenuous exercise. Additional leucine and taurine further prevent muscle damage while glutamine and branched chain amino acids reduce the effect of fatigue on immune function. Alpha-lipoic Acid reduces oxidative stress and tissue damage caused by prolonged exercise and a balanced electrolyte replacement formula, including magnesium, replaces electrolytes losses following prolonged exercise. Cadence Nutrition products are lauded for their exceptional taste and their Revive product is no exception. Their chocolate flavour in particular could easily be sold as a milkshake it is so good. RRP: R450.00.

www.cadencenutrition.com

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GEAR

WATCHES

Edited by Gisbert L Brunner

OFF THE BEATEN TRACK

Casio Smart Outdoor Watch

In 1969, the first quartz wristwatch came out on the market, changing the watch industry for ever. The smartwatch has been promising the same for years, but it’s a revolution waiting for a cause. Casio, with its deep history in timepieces and technology, reckons it has the word that will start the fire: ‘outdoor’. The Smart Outdoor Watch runs Android Wear, but look beyond the regular apps and you’ll find a rugged re-imagining of the smartwatch. With a compass, pressure sensor and accelerometer, you can call up altitude, weather and your activity data via a physical button, meaning you can operate it wearing gloves – essential in the environments this watch is built for. It’s also US military standard 810G compliant, meaning it can withstand everything from dust and extreme temperatures to rust, fungus and gunfire vibration. Switch from full-colour display to monochrome watch face and a day’s battery life becomes a month, outlasting all other, more easily exhausted, smartwatches. That’s the real revolution. wsd.casio.com

If the orange edition doesn’t float your boat, the Casio Smart Outdoor Watch also comes in red, green and black

BRAIN TRUST More watches with genius-level IQs Tissot Smart-Touch Real quartz-powered hands ticking beneath the sapphire glass make it hard to believe there are more than 30 smart functions here. But activate the GPS and the red minute hand points you in the right direction, while a digital display gives weather and activity data. It even recharges in sunlight. tissotwatches.com

Fossil Q Wander The smartest feature here is the fashionable range of interchangeable straps and multi-finish cases that add Fossil’s keen eye for style to a 44mm touchscreen face powered

by Google’s Android Wear. fossil.com

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Frédérique Constant Horological Smartwatch This smartwatch conceals its cleverness beneath a Swiss-made analogue face with real hands that sync the time from your phone. It measures sleep patterns and activity, displaying the latter on the dial at six o’clock. frederiqueconstant.com

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WHEELS

MOTOR MERCH

The Jaguar XKSS will have a 3.4-litre, straight-six engine

Dress up and drive on

Jacket required

THE COMEBACK KID

Jaguar is about to complete its unfinished symphony The Jaguar D-Type won the 24 Heures Du Mans in 1955, ’56 and ’57, at which point Jaguar decided to pull the works entry and leave the racing to privateers. In a more austere age, it chose to repurpose unfinished D-Type chassis for road use and thus, the Jaguar XKSS sportscar was born. Twenty-five cars were planned, but only 16 were shipped before a fire at the Jaguar factory destroyed the final nine.

Don’t worry, this isn’t a history lesson.

Jaguar has announced that now, 59 years later, it intends to complete the run.

The market for classic car rebuilds and reproductions is vibrant, however this

isn’t that. At least not in the accepted sense. Jaguar calls it a “continuation model” – and if the nine new XKSSs are built by the original manufacturer to the original spec, they can probably get away with that designation. The Jaguar Classic team will be hand-building the XKSS models in Jaguar’s Experimental Shop, using the skills developed in the production of last year’s lightweight E-Types. While technology has moved on, time will stand still for the XKSS, with only materials and techniques that would have been used in 1957 being employed.

Deliveries will commence early next year.

QUICKY MART

The new sportiest shop-runner in town Abarth, FIAT’s performance arm, returned to the rally circuit this year, but if you want to drive to the shops rather than up a muddy mountain they have you covered, too. The Italian car maker’s take on FIAT’s 124 Spider is for those who want a racier roadster. A 1.4-litre MultiAir turbo engine ups the power from 140hp to 170.

With a weight of only 1,060kg, that gives an impressive powerto-weight ratio that serves up 0-100kph in a nifty 6.8 seconds, with a top speed of 232kph. Abarth has crammed the engine in behind the front axle for a performanceenhancing near 50:50 weight distribution that further ups the Spider’s sportscar credentials. A stiffer suspension, racing shocks and tightly set-up anti-roll bars suggest recreating scenes from The Italian Job rather than doing the supermarket run. Abarth.it

THE RED BULLETIN

Because dressing to match your supercar is essential, Bugatti has a clothing line to go with its new Chiron. The pièce de résistance is a calf-leather jacket with identical quilting to your Chiron’s seats. bugatti.com

Catwalk continental Bentley’s latest dalliance with racing made the Motorsport Collection inevitable.

There’s plenty of green and Union Flags on some – surprisingly – garage-friendly attire. bentleymotors.com

Birthday suit Richa – manufacturer of lovely things to wear on a motorcycle – is celebrating its 60th anniversary. Five new jackets have been released, all with D30 armour at the shoulders and elbows, and a back protector. richa.eu

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ACTION

CULTURE COMING ATTRACTIONS

Siv Ngesi: actor, director, master of disguise…

The best new releases and events to keep you entertained

FILM This means war It’s the film release SA gamers have been waiting for: the movie based on the Warcraft video game series. The fictional world of Azeroth sets the stage for epic battles between humans and orcs in all their CGI glory. In cinemas from June 17; warcraftmovie.com

MUCH ADO ABOUT SOMETHING

The annual National Arts Festival in Grahamstown is a melting pot of performance art and creativity. Actor-turned-producer and festival darling Siv Ngesi gives us the lowdown Why the National Arts Festival?

It’s your only chance to get away from the television and spend 11 days just watching amazing shows – every kind possible, from around the world – while meeting a lot of South Africans in a very cultured environment.

You’re producing seven shows this year – what prompted the move from performer to producer?

I’ve been involved in the Arts Festival for the past eight years and have had one of the top-selling shows every single year.

I wanted to challenge myself. I’m not a big fan of complacency.

Tell us about some of your shows…

Thenx is a sketch comedy piece featuring four ladies – Zethu Dlomo, Kitty Moepang, Tumy Motsoatsoe and MoMo Matsunyane – who are very popular on YouTube; the show explores the state of the nation through satire and parody. Then there’s Pay Back The Curry! – originally titled A Good Story To Sell – which has some serious weight behind it. Directed by Rob van Vuuren, it’s a biting satirical piece that takes aim at topical issues like ‘the Zuptas’. In The Dark Ages, Tyson Ngubeni uses uncompromising humour to tackle xenophobia and what it means to be darkskinned in South Africa – comedy mainstay Donovan Goliath is directing that one. And the physical drama Dangled is another collaboration with Rob van Vuuren.

The National Arts Festival runs from June 30 to July 10. nationalartsfestival.co.za

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WAIT, THERE’S MORE! Comedy junkie Rob van Vuuren will be in overdrive during the festival. Here are three more of his shows to look out for…

Life Written by and featuring Van Vuuren, this one-man show will see the awardwinning comedian tearing into life as we know it.

The Best Of Rob van Vuuren This retrospective of Van Vuuren’s best stand-up comedy from the last decade should be a classic.

PLAY Power of the pen Author Alan Paton shifted a nation’s conscience with his seminal novel Cry, The Beloved Country. Find out more about the man behind the words in the play A Voice I Cannot Silence at The Fugard Studio Theatre in Cape Town from June 7-25. thefugard.com

Florence And Watson And The Sugarbush Mouse A big hit last year, this children’s show has Van Vuuren and his wife, Danielle Bischoff, singing and dancing their way through the epic tale of a brave little mouse.

EXHIBITION Star attraction Moon rocks, space food, Sputnik 1 and other interstellar oddities feature at Gateway To Space: The Exhibition, put together in consultation with NASA and the US Space & Rocket Centre.

It’s on at Sandton Convention Centre in Joburg from June 1 to July 31. gatewaytospace.co.za

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LYNND PHOTOGRAPHY, SIMONE DI LUCA

FESTIVAL

THE SOUNDTRACK OF YOUR SUMMER THE BEST FESTIVALS LIVE. STARTING JUNE 2ND.

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CULTURE

THE PLAYLIST MODERAT

WHAT’S COOKIN’?

Rapper Action Bronson is currently working on his first cookbook. But he’s not the first hip-hop star to document his passion for food…

When electronic music veterans Modeselektor and Apparat collaborated on their first joint album as Moderat in 2009, it caused quite a stir. Back then, Modeselektor’s Gernot Bronsert and Sebastian Szary were known for their bass-laden dancehall and techno stompers – fans include Radiohead – while Sascha Ring, aka Apparat, was producing fragile ambient anthems. As a supergroup, they’ve created a melancholic electro-pop hybrid that has earned them top-10 chart positions and sold-out shows in Europe. To celebrate the release of third album III, Szary talks us through five songs that have had an impact on his career. moderat.fm

The Beach Boys

Laurie Spiegel

’Til I Die (Alternate Mix) (from Endless Harmony Soundtrack)

Drums (from the album The Expanding Universe)

“I discovered this version of the Beach Boys’ classic in a TV adaptation of Henrik Ibsen’s play Hedda Gabler. The vibraphone intro on the track is incredible.

Obviously, like most of the Beach Boys’ songs, it has a clever melody, but I was also impressed by the instrument’s floating, metallic sound – so much so that I bought myself a vibraphone. I’m still an amateur, but I used it on a few tracks on our new album.”

“I was searching online for exciting electronic music from the ’70s when I came across Laurie Spiegel.

She’s a fascinating character: still active at 70 years old, but very reclusive. This gem was recorded in the year I was born – 1975 – but it sounds more modern than a lot of current techno tracks.

Spiegel was using special sequencers back then that made her music sound very precise and futuristic.”

Laurel Halo

Speedy J

Thaw (from the album Quarantine)

Evolution

“The [illustrated] cover of Halo’s debut album, Quarantine, shows schoolgirls killing themselves, which says a lot about her radical approach. This tune is a great example. The lyrics are unsettling and very personal, and the music is so dense, with weird rhythms.

Halo is one of the most interesting personalities in music at the moment, because she disregards conventions and explores new territory with every new record.”

“This techno classic from 1991 changed my life. It takes me back to Tresor, the club in Berlin where some of the city’s earliest techno parties took place. If you managed to get past the strict bouncer on the door, you’d enter a new world where strobe lighting, dry ice and heavy beats were the only things that really mattered. It was a completely new way of partying.

I was 16 years old at the time and I loved it.”

Depeche Mode Never Let Me Down Again (from the live album 101) “This is a song all three of us love dearly – especially the live version that appears on 101. When we work on set lists for our tours, we usually take a look at Depeche Mode’s for inspiration. Not that we have nearly as many hits, but their shows are perfectly structured, which we witnessed for ourselves a few years ago when they played in Berlin. [Singer] Dave Gahan’s scream at the beginning of the song is my personal highlight.”

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COOLIO Cookin’ With…

In 2009, the Gangsta’s Paradise rapper-turnedYouTube-chef published a hilarious guide on how to be a ghetto gourmet, filled with budget-friendly recipes such as ‘Bro-ghetti’ and ‘Soul Rolls’.

2 CHAINZ #MEALTIME To promote his 2013 album, B.O.A.T.S. II: #METIME, the rapper released a cookbook, which he wrote on his tour bus. #MEALTIME features 14 recipes, plus style tips for the kitchen, including this gem: when making teriyaki salmon, “put on your Versace apron”.

THE GADGET Mighty

This matchbox-sized clip-on device is geared towards runners who want to listen to streamed music, but are tired of jogging with a bulky smartphone in their pocket. Mighty is the first dedicated audio player to let users listen to their Spotify playlists offline, storing 48 hours of music while delivering at least five hours of continuous playback. mighty.audio

PRODIGY Commissary Kitchen: My Infamous Prison Cookbook In October, Mobb Deep rapper Prodigy releases this inspiring cookbook, in which he reflects on mealtimes during his three years in jail, and how to survive on a limited, low-quality diet.

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ACTION

CULTURE

MY LIFE IN GAMES ADAM ORTH

PLAY AWAY

Cut loose from Microsoft in 2013, Orth channelled the experience into his first game, ADR1FT, about being lost in space.

Here, he reveals his other inspirations THE FIRST GAME I PLAYED SPACE INVADERS

“During a family vacation, my brother and I found a Space Invaders cabinet in the game room and were transfixed by the magic on screen. It was set to unlimited play and we spent a rainy summer’s day trying to master it. That unforgettable moment really captured my imagination and got me hooked on video games forever.”

“It’s not released yet and I haven’t played a single second, but based on what’s been promised, this is a game that will keep on giving. The potential of an entire universe to fly around and countless worlds to explore is incredible, and on a desert island you’d have nothing but time to do that. It’s basically the perfect game for me. It has everything and it’s my most anticipated release of the year.”

MY CURRENT GAME ADR1FT

TOP TIP “In ADR1FT, it’s important to trust your oxygen meter; there’s plenty in your suit and scattered around. Complete a level and you’ll unlock an unlimited oxygen mode that allows you to go back to the stage and explore it freely”

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“I’m super-excited for people to check our weird little space game. We tried to do something unique with ADR1FT. There’s an interesting dynamic between the struggle to survive and the beautiful moments found within the destruction of the environment. And then you add VR to the equation. We feel we’ve got the game to a really special place, and we’re really proud of it. We can’t wait for people to get lost in space.”

Disney Crossy Road Crossy Road re-imagined classic Frogger. Now Disney has re-imagined Crossy Road with its own characters. Play as Mickey, Donald, Woody, Simba… even Wreck-It Ralph.

THE GAME THAT MOST INSPIRED ME METAL GEAR SOLID 3: SNAKE EATER

“One of my favourite games of all time, and the best in the series in my opinion. From the setting to the game mechanics to boss fights, it’s a brilliant piece of art that still stands up today.

I play it at least once a year.”

THE FIRST GAME I WORKED ON TWISTED METAL: BLACK

“As a game tester, my first game was Barbie Adventure Riding Club; as a game designer, it was Twisted Metal: Black. Both had a profound effect on how I saw the industry and helped me understand how the disciplines of game development worked together. I’m proud to have worked on both.”

Miitomo If you must stare at social media all day, you might as well make it fun. Nintendo’s first smartphone game lets you take your Mii character, dress it up and, well, chat with your friends. Charming in the extreme.

Futurama: Game Of Drones Everyone’s favourite animated sci-fi sitcom enters the world of mobile gaming, mixing 3D action with puzzle challenges and plenty of references for fans of the series.

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GETTY IMAGES

THE GAME I’D TAKE TO A DESERT ISLAND NO MAN’S SKY

The sun’s out, and so should you be. Take these mobile games along to the park

CULTURE

ACTION

CAN ART

DIETMAR KAINRATH

Dietmar Kainrath’s pointed pen

WIMBLEDON, JUNE 27-JULY 10

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ACTION

EVENTS SAVE THE DATE More sporting and musical highlights coming your way this month

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July Back a pony The first Saturday in July means race time.

Beat the winter blues into submission at Greyville Racecourse, where SA’s finest Thoroughbreds will be sprinting down the final straight towards the R4.25 million prize. vodacomdurbanjuly. co.za

July 30-31 Above the rim Joburg Named after the place where it was first held – the infamous Alcatraz Island in San Francisco Bay – the Red Bull King Of The Rock tournament now takes place at iconic locations across the globe. See ballers locked in gruelling one-on-one street basketball battles to the death in Joburg – OK, not death, but this competition is so damn tough, it might feel like it. redbull.co.za

July 6-17 Off the lip Supertubes, Jeffreys Bay

July 7-9 Oh buoy North Beach, Durban Durban’s North Pier will once again play host to Red Bull Beach Patrol.

The event, which has its roots in the Surf Iron Man tradition and is open to pro lifesavers as well as other athletes, sees competitors klap titanic beach runs, open-water swims, obstacles and giant leaps from the pier itself. redbull.co.za

July 2 It’s a Fact

Durban If you’re looking for a party this winter, get along to Durbs, where some of the best-known names on the SA dance scene will be on stage at People’s Park, Moses Mabhida Stadium for Fact Durban Rocks. Big-hitters on the lineup include Black Coffee, Mi Casa, Sphe & Naves and Tbo Touch, and punters can also expect plenty of musical collaborations. factdurbanrocks.com

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This month, the WSL Championship Tour and its travelling band of elite surfers descend on the Eastern Cape once more for the J-Bay Open. The stop, already extremely popular among the surfing community, gained serious notoriety last year when Aussie superstar Mick Fanning had a run-in with a shark during the event’s final. While this made for riveting viewing, it resulted in the final being called off. This year, competitors will be hoping that the world’s best right-hand point-breaks are what make the headlines. jbaywinter fest.com

No shark bait: Mick Fanning will return for the 2016 J-Bay Open

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July Pedal hard The Knysna Cycle Tour forms part of the town’s annual Oyster Festival celebrations, starting with MTB races on Saturday (2nd). The next day, road bikers get their turn in one of the fiercer 109km races on the calendar. knysnacycle.co.za

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July Botanical blues Rock out to the soulful blues sounds of Dan Patlansky and guitar maestro Albert Frost as part of the Music At The Lake series. durbanbotanic gardens.org.za

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CRAIG KOLESKY/RED BULL CONTENT POOL(2), RYAN MILLER/RED BULL CONTENT POOL

Hoop dreams: watch SA’s ballers channel LeBron at Red Bull King Of The Rock

ACTION

HOW TO

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Always be picky

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Prep is everything

“People ask what my favourite food is. I say it depends on what contest I’m training for. When it’s more enjoyable, you can eat more.

That’s why a lot of pro-eaters do a range of contests – there are a lot of good sponsors out there with great contest food.

Sometimes it’s hard not to enjoy it when you’re up on stage, but you’ve got to focus.

If you enjoy the food, you’ll slow down and lose.”

“Exercise burns off calories and improves endurance, but I tone it down in heavy season. Combining competition eating and the gym is hard on the body. It’s about keeping a strict and healthy diet. I eat fruit and veg, lots of water, low-sodium food like nuts. It’s very boring.

Then 24 hours before a comp, it’s liquid calories like protein shakes to flush my system.

It’s mental, too. You need to get psyched for the event.”

MARK THOMAS

BECOME A MAJOR LEAGUE EATER Seen Man v. Food and reckon you’ve got the guts for a challenge? The steaks may be huge, but those stakes are too low.

Instead of shooting for a free feed, follow Matt Stonie’s lead.

Six years ago, the Californian teenager entered a local lobsterroll eating contest and won. “I pocketed $1,000 for 10 minutes’ work,” recalls the now-23-year-old reigning world champion.

Yes, Major League Eating is a recognised sport. Last July at Nathan’s Hotdog Eating Contest, Stonie beat eight-times winner Joey Chestnut 62 hotdogs to 60 in a brutal 10-minute dogfight televised to the world by ESPN, and in front of a live crowd of 40,000. As ‘Megatoad’ warms up for this year’s Fourth of July rematch, he reveals the secrets to becoming pro-eating number one. youtube.com/megatoadstonie

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Remember it’s a sport

“To be a professional swimmer, you swim laps,” says Stonie. “As a pro eater, I practise technique, speed and endurance with whatever food is in the next contest. If it’s a 10-minute hotdog contest, then I do 12-minute practises once every four days to push my limits, starting weeks ahead, and adding two or three hotdogs each session. It’s dehydrating and bloating, you’re drinking a lot of water, taking a lot of naps…

But come the day, I’m ready to eat 50-plus hotdogs.”

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Get a unique technique

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Your body knows best

“Hotdogs are technically difficult, the skin is tough to break down. I chew minimally, just enough not to choke, but without tiring out my muscles.

Don’t eat it like a conventional hotdog – separate the meat from the bun, eat the dog and dunk the bun in water, because bread’s dry. A lot of people eat one at a time, I eat two. I like to move. It helps push the food down to the stomach. Shaking your body also releases pressure.”

“I’m not going to do anything to hurt myself, but at the same time you can’t be throwing up food, because you’ve got to take care of your throat muscles. Usually I let it go through the system.

In a few cases, especially sweet contests, your stomach contains pure sugar and you start getting the jitters.

Sometimes you’ve got to take care of yourself – get rid of the food. It’s about recovery.”

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Visual Storytelling

© John Wellburn/Red Bull Content Pool

Beyond the ordinary

THIS IS NO TAKE-OFF IT’S A ONCE-IN-A-LIFETIME LANDING

„IT‘S THE THRILL OF THE CHASE.“

PRINT

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SOCIAL

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THE RED BULLETIN BIKE SPECIAL

I AM IRONMAN There are triathlon bikes and then there’s the triathlon bike engineered to be the world’s fastest. More than 250 frame variations were tested with lab tech and human expertise (from Ironman Tim van Berkel) before the Giant Trinity Advanced Pro 0 was born. giant-bicycles.com

ROAD THE GREATEST INVENTION SINCE THE WHEEL IS TWO WHEELS, AS PROVEN BY THE SURGING POPULARITY OF THE BICYCLE. FROM CITY COMPANIONS TO FAT BIKES, THIS IS THE YEAR TO GET IN THE SADDLE

BIKE WORLD THE RED BULLETIN

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FULLY LOADED The Specialized S-Works Stumpjumper FSR 6Fattie is quick, but that’s not all: the carbon moulding process also allows you to carry your trail essentials with the all-new SWAT Door in the down tube. It will fit a tube, a tool and a pump without rattling or compromising the structural integrity of the frame. specialized.com

HEAD STRONG Whether the Kask Rex 3 trail-style helmet looks cool is a matter of taste. That it delivers great protection and comfort is a matter of fact, thanks to secure Octo Fit tech and an occipital-bone-protecting rear section. kask.it

CUT THE FAT The Lauf Carbonara fork is a lean option for fat bikes – the tyres already absorb plenty of shock, so its 6cm of travel is said to be enough. Military-grade glass-fibre leaf springs give toughness and lightness. laufforks.com

MEGATREND: FAT BIKES With tyres twice as thick as normal, fat bikes are especially handy in mud, snow and deep sand.

The Blizzard -50 from Canadian luxury bike makers Rocky Mountain also gets the details right: superior tyre clearance, quality parts and a tailormade suspension fork. bikes.com

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MOUNTAIN

THE ALLROUNDER As off-roaders go, trail bikes are the ones with the greatest range of uses. Their low weight (about 13kg, depending on kit) is a delight on long tours, while fat springs (16cm, give or take) and robust parts allow you the odd trip to the bike park. The Scott Genius LT 700 Tuned Plus is a prime example of this all-round capability – the carbon frame with integrated cable routing, hydraulically retractable seat post, and 11 gears (with additional front chain guide) are all state-of-the-art, while 70cm wheels deliver that Goldilocks sweet spot of traction and nimbleness. scott-sports.com

HAPPY KNEES Bloody knees stopped being cool when you left school, so take proper protection with you when heading off-road.

G-Form PRO-X Knee Pads are light, breathable and machine-washable, and provide greater flexibility than Batman’s neck. g-form.com

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CITY

NIGHT RIDER

SPEED KING

SMOOTH OPERATOR You don’t have to ride the punishing cobbles of the Tour de France to appreciate the comfort and stability of the Trek Domane SLR 9 eTap. Perfectly designed for both road racing and modern city life, with an ultra-lightweight carbon frame, you’ll be overtaking bike messengers on this one.

With a 200-watt motor powering the rear wheel, the Specialized Turbo can achieve distances your puny leg muscles can only dream of. The battery, integrated into the down tube, is near invisible and a low centre of gravity ensures safer handling. The rest of the features are an embarrassment of riches – aluminium frame, 10-speed gears, Rock Shox suspension forks for rough terrain, super-stable wheels, large disc brakes and an illuminated thumb button on the handlebars for controlling the level of pedal-assist you need on the go. specialized.com

When that late ride lasts longer than planned, the 4,000-lumen Exposure Six Pack MK6 front light brings a little sunshine – up to 36 hours’ worth – back into your life. Cable-free, it clips on and off quick as a flash. ultimatesportsengineering.com

STYLISH AND SUSTAINABLE There are plenty of jerseys out there that don’t scream “cyclist” the moment you put them on. But it’s the fabric that marks out the Cafe Jersey by Chapeau! – it’s made from 64 per cent bamboo fibre. chapeau.cc

trekbikes.com

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SHOCK JOCKEY Carbon may be lighter, but the shock-absorbing characteristics of titanium make for a smoother ride. Few bike manufacturers use this metal so skilfully as Moots, as is demonstrated by the 35th Anniversary Vamoots RSE-LE, precisionbuilt from premium Pi Tech 3/2.5 titanium tubing. It’s durable, too, which is why Skynet chose it for its Terminator endoskeletons. moots.com

DRY RUN

JERSEY SURE On hot days, stay a lot less sticky than the tarmac with the Sportful R&D Ultralight Jersey. Its superlight close-cut, semi-open AirMesh fabric lets in the breeze, while shutting out 90 per cent of UV rays.

Outwit the unpredictable weather with the Dare2b AEP Chaser. Its ripstop fabric and watertight zips keep you dry in the worst of it, while staying breathable under any conditions. Four-way stretch panels, articulated sleeves and a scooped back provide flexibility at any moisture level. dare2b.com

sportful.com

ROAD

A DIFFERENT FERRARI Colnago has been creating high-end racing bikes for decades, but with the V1-r Limited Edition the Italian luxury bike maker has pedalled the extra mile, teaming up with its local motorsport counterpart, Ferrari. This has resulted in a super-charge of F1 engineering to Colnago’s already advanced carbon manufacturing – the frame geometry has been tuned up and every tube shape-optimised via wind-tunnel testing.

Add Mavic Ksyrium 125th Anniversary wheels and you’ve got a limitededition bike that’s anything but limited in performance. colnago.com

MAKES YOU FLY

“When I’m in the water, I forget about the rest of the world,” says Hawaii’s top surfer, Sebastian Zietz, though the world rudely makes its presence felt when a wave knocks him off his feet on Australia’s Gold Coast.

At least his trusty leash ensures his board won’t be forgotten. For more surfing action, go to: instagram.com/seabassz

Pro surfer Sebastian Zietz, 28, performs the ultimate stress test for a leash

THE NEXT ISSUE OF THE RED BULLETIN IS OUT ON JULY 12 THE RED BULLETIN IS AVAILABLE AT THE FOLLOWING STORES AND OUTLETS: PICK N PAY | SPORTSCENE | DUE SOUTH | MUSICA | BILLABONG | VANS | QUIKSILVER | AIRPORTS 98

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RYAN MILLER/RED BULL CONTENT POOL

COOLANGATTA, AUSTRALIA, MARCH 10, 2016

“It was a day that I won’t forget in a hurry”

FOOTBALL THAT SHAKES THE WORLD

As seen on DStv

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SEE EVERY ACTION AND REACTION

Catch all 51 games live and in HD when Europe’s greatest footballers battle for glory at UEFA Euro 2016 from 10 June – 10 July.

RUNNER 2 CARDIO+MUSIC GPS WATCH

RUNNING TRAX BY MINISTRY OF SOUND Find your rhythm with exclusive preloaded Trax mixed by Ministry of Sound

VISIT TOMTOM.COM/RUNNING