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Transcript of August Issue 28
LAWS OF MOTION
August 2012 R36.95
ISS
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GU
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36.9
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12 ISSUE 28
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SWIM THE PERFECT FIRST WETSUIT BIKE HOW TO PACK
YOUR BIKEYOUR FOAM ROLLER MOVESRUN
OLYMPIC DISTANCE
TRIATHLON TRAINING
WEEK PLAN 4
COACHES, SCIENTISTS AND SHOE COMPANIES SAY WE’RE RUNNING WRONG.
PLUS THE BIG TEST: TRI BARS
IMPROVED MENTAL TOUGHNESS ANTIBIOTICS AND SUPPLEMENTS
GET READY FOR THE RIDE OF YOUR LIFE
BIKESTRONGER
WHO IS NICOLAS?
GET INSPIRED
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AUGUST 2012 3
TAKE THE
THE BEST BEST TO FEEL
1: Albion Research Notes, Aug 2000. Vol 9, No.2.
2: Albion Research Notes, Sept 1992. Vol 1, No.2.
3: IMS Data, ranked as No.1 selling magnesium supplement, Nov 2011.
4: Cox IM etal. Red blood cell magnesium and chronic fatigue syndrome. Lancet 1991; 337: 757-80.
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ion Ressearch Notes, Sept 1992. Vol 1, No.2.
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ox IM etaal. Red blood cell magnesium and chronic fatigu
Mag®®. Each capsule contains magnesium amino a
ibe cramps,
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AUGUST 2012 5
Jonathan Brownlee is bound for his native England, London to be specifi c. And, boy, he’s in a hurry. At the ITU World Triathlon
San Diego, Brownlee blazed the fi eld aboard his Zipp 404 Firecrest wheels and Zipp Service Course SL handlebar and stem,
at times looking back to see if any rivals were game to follow. That’s the confi dence, aerodynamics and effi ciency he’ll need to
go for gold. Visit Zipp.com or your local bike shop to learn about the Zipp 404 Firecrest or Zipp bars, stems and seatposts.
LONDON CALLING
Photo: Jay Prasuhn
1.800.472.3972 | zipp.comSubs
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zed the fi eld aboard his Zipp fi eld aboard his Zip
o see if any rivals were gameny rivals were game
p.com or your local bike shopor your local bike shop
cDON CON C
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Load the right types of carbohydrate energy with USN ENDURO CARBS to ensure you start your race with ‘topped-up’ energy stores.
START YOUR RACE TOPPED WITH ENERGY
Designed to accelerate recovery after intense and prolonged efforts. USN RECOVER MAX doesn’t only rapidly replenish electrolytes, glycogen and amino acids, but also combats the effects of muscle stiffness and cramping, and increases the muscle recovery rate.
ACCELERATE BODY AND MUSCLE RECOVERY RATE
SUSTAINABLE PERFORMANCE
Cyto Power HP gives me the ultimate energy and stamina boost
for sustainable performance during training and on race days.Kent Horner
WWW.USN.CO.ZA USN SA @USNSA As seen on Weekdays 6.25 on SABC 3
PREPARE RECOVER
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EXTREME ENERGY AND STAMINA BOOSTER TO ELEVATE PERFORMANCE A high performance energy drink formulated to deliver extreme energy and optimal muscle performance in the endurance athlete.
WHY: CYTO POWER HP has been scientifically formulated to provide athletes on various levels with a refreshing, isotonic/ hypotonic sports drink, packed with minerals and other active substances for optimum performance during training and competitive events. It supplies Vitargo®, a fast-acting, premium carbohydrate to fuel working muscles, and also helps improve concentration, delay fatigue and replenish electrolyte stores. Can be mixed as a hypotonic solution (for early in the race) or an isotonic solution (for later in the race).WHEN: Start sipping 30 minutes before race starts & continue throughout the race.
Increased energy availability Improved muscle tissue function Reduced cramping Delayed fatigue and exhaustion Improved hydration
PACKED WITH MAGNESIUM AND OTHER ELECTROLYTES TO PERFORM AT YOUR BEST.
Kent Horner9th - IRONMAN SA 2012
[1st South African]
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AUGUST 2012 7
WelcomeISSUE 28 / AUGUST 2012
Subscribe todaySEE PAGE83
LAWS OF MOTION
August 2012 R36.95
ISS
UE
: AU
GU
ST
RS
A R
36.9
5 (in
c va
t)
SWIM THE PERFECT FIRST WETSUIT BIKE HOW TO PACK
YOUR BIKEYOUR FOAM ROLLER MOVESRUN
OLYMPIC DISTANCE
TRIATHLON TRAINING
WEEK PLAN 4
COACHES, SCIENTISTS AND SHOE COMPANIES SAY WE’RE RUNNING WRONG.
PLUS THE BIG TEST: TRI BARS
IMPROVED MENTAL TOUGHNESS ANTIBIOTICS AND SUPPLEMENTS
GET READY FOR THE RIDE OF YOUR LIFE
BIKESTRONGER
WHO IS NICOLAS?
GET INSPIRED
FOR GEAR NO.1
ON THE COVER Athlete: James Cunnama, RSA Winner of the Roth Challenge 2012Photography image.net
28 AUGUST 2012 AUGUST 2012 29
BIKESTRONGER
GET READY FOR THE RIDE OF YOUR LIFE WITH THE HOTTEST BIKES AND HARDEST RIDERS IN TRIATHLON
WORDS Guy Kesteven, Phil Mosley IMAGE Paul Phillips
You might have noticed that things have changed in Ironman racing this year. The tight-knit community of tough athletes battling for top honours has a newcomer to contend with – one who draws media attention like no one else in the sport, and one who could cause a few upsets if he achieves his goal of competing in Kona this October.
Think what you will of the ‘Lance effect’, Armstrong’s reappearance on the triathlon scene has caused a stir. For the men he’s racing against, it raises the age-old question of how best to win a triathlon on the bike. Get it right and you sail into T2 with a clear lead; get it wrong and you’ll finish walking.
But the beauty of the triathlon bike leg is that there are so many ways to get it right. At pro level, bike manufacturers are constantly finding new ways to save a few seconds, and that’s good news for age-groupers as the technology in the latest bikes trickles down to more affordable high-street builds. And that’s not all you can borrow from the best pro riders in triathlon: many of their training rules apply to you, too. We’ve enlisted Guy Kesteven, the brains behind our bike testing, and our coaching editor Phil Mosley to talk you through the rides and riders you should be watching and learning from to bike stronger this season.
Bike stronger
LANCE ARMSTRONGThe cycling legend returns to tri on board his Trek 9.9
52 54 PETE JACOBSThe Hawaii hero with backing from Boardman’s AiR TT
MIRINDA CARFRAEThe IM champion who’s helped re-size her Felt DA
ANDREAS RAELERTHow BMC’s TM01 helped Raelert smash that record
RACHEL JOYCEThe Cervélo P5 rider who’s climbed the Kona placings
56 58 60
Bike StrongerGet ready for the ride of your life
with the hottest bikes and hardest
riders in triathlon
PAGE 30
40 AUGUST 2012 AUGUST 2012 41
RUNNING STYLE
RUNNING STYLE
MIKE DALY IS a pretty typical triathlete. He is a 35-year-old policeman who ran a few marathons years ago and has recently added swimming and biking to his races. He’s fast, too, with an Olympic-distance PB of 2:08. Where Daly is not quite so typical is that he’s recently changed the way he runs.
Having suffered a succession of injuries, Daly decided to run in a more ‘natural’ way. He consulted a specialist and became a
forefoot striker, joining the increasing number of runners and triathletes who are embracing the ‘barefoot’, ‘minimalist’ or ‘natural’ style of running that teaches devotees to land on the middle or front of their foot, rather than the heel.
Like many who have made the switch, Daly was inspired after reading Christopher McDougall’s Born To Run, first published in 2009, which argued that
LAWS OF MOTION
COACHES, SCIENTISTS AND SHOE COMPANIES SAY WE’RE RUNNING WRONG. IS IT TIME TO RE-WRITE THE RUNNING RULE BOOK?
modern running shoes are an unnatural piece of kit that force the foot to land in an unnatural position on the heel, increasing impact and injuries, and even slowing runners down by causing braking.
Running coach and London Marathon winner Mike Gratton believes this mistaken approach by shoe companies dates back 30-odd years. “In the 1980s the shoe industry tried to push the idea that
Words Edward Gibbes Photo Triathlon.org | Janos M Schmidt / ITU
AUGUST 2012 4140 AUGUST 2012
Laws of ̀ motionCoaches, scientists and shoe companies say we’re running wrong. Is it time to re-write the running rule book?
PAGE 42
46 AUGUST 2012
The BIG TEST
GET THE PERFECT POSITION WITH THESE ESSENTIAL AERO EXTENSIONS Photos Joseph Branston, Dave Caudery Words Jeff Jones, Phil Mosley
ALL BAR NONE
AUGUST 2012 47
TRI-BARS
46 AUGUST 2012
All Bar None Get the perfect position with these essential aero extensions
PAGE 49
Don’t miss this month
As we approach spring and the start of summer, the month of August certainly does awaken the body as we sense the triathlon season in the not too distant future.
The Olympic triathlon shown live on TV in early August should also add a sparkle to your step as we tend to be motivated by watching others compete. I for one will watch the men’s and ladies’ races with much interest and then hopefully gain some inspiration to go out and train and race myself. Well done to James Cunnama (our cover boy) for going sub 8hrs at Roth. It is known as a very fast course, but you still need to race hard and fast to go under the magical barrier of 8hrs. Between Cunnama and Raynard Tissink, we have two of the world’s best long distance triathletes. Add in Richard Murray over the Olympic distance and Conrad Stoltz for Xterra and South Africa are sitting pretty tight at the top of the game. What I do wonder sometimes is: where are the ladies? Come on girls, you cannot let these guys get one over on you! We need some top performances from our women over all distances. I know Carla is doing great things off-road and will be one to watch on the world stage. I hope to see some promising young ladies coming through the junior ranks and look forward to the day when they can perform as our current crop of top men are doing. There’s no doubt that SA has the talent, the real test is nurturing that talent to perform at the highest level. As usual, our magazine is packed with the regular features and columns. A good solid read and more than enough reading ammo to keep you on your toes. Summer is almost nigh! Train hard, train smart. Yours in tri, GlenGlen Gore editor
glen@triathlonplussa co.za
Get in touch...twitter.com/TriathlonPlusSA orfacebook.com/TriathlonPlusSA
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rere editoreditor
triathlonplussa co.zatriathlonplussa co.za
8 AUGUST 2012
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Editorial Editor Glen Gore
Contributors Rich Allen, Eva Caiden, Dr Kevin Currell,
Eamonn Deane, Fiona Duffy, Txema Garcia,
Glen Gore, Phil Graves, Peter Greenwood, Guy
Kesteven, Nigel Leighton, Dr Ian Rollo, Spencer
Smith, Mark Threlfall, Steve Trew, Jamie
Wilkins
Photography Triathlon.org | Janos M
Schmidt / ITU, Delly Carr/ITU, Rich Cruse / ITU,
Corbis, Jeff Ayliffe, Joby Sessions, Michael
Dannenberg www.foodimaging.co.uk , Paul
Phillips, Getty, firstoffthebike.com, Joseph
Branston, Dave Caudery,
www.robertsmithphotography.co.uk, Ben
Foxall, British Triathlon, Richard Blake
Photography (rb-create.com), Andy Short, Paul
Phillips, Competitive Image, Jason Newsome,
Ryan Bowd, Peter Greenwood, Arnold Lim ITU.
org
Cover Photo Image.net
Meet the South African team: Creative Director Bianca Schmitz
Art Editor Shane Hardie
Copy Editor Alexandra Massey
Social Media Jonathan Trenor
Subscriptions Geraldine Stone
AdvertisingGlen Gore +27 74 187 7140
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Subscribe online at
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Printed in SA by The Fire Tree Design
Company under license with
Futurenet Publishers.
Distribution through RNA distributors
and First Freight.
GLEN GORE Glen is the editor of Triathlon
Plus in South Africa, and
coaches triathletes. He’s been
a pro ITU World Cup racer and
multiple top-five Ironman
finisher.
STEVE TREW Leading triathlon coach and
commentator Steve has been
in the game forever. You can
reach him for coaching advice
and details on his training
camps on trew@personalbest.
demon.co.uk
PHIL GRAVES Phil is a professional Ironman
triathlete who is renowned for
his cycling prowess. He won
both Ironman UK and Ironman
70.3 in 2009, as well as
finishing third at the national
cycle time trial championships
RICH ALLEN Rich has won nine national
elite British championships
and qualified for the Olympics
in 2000. He still races
professionally, and runs his
own coaching business
richallenfitness.com
PHIL MOSLEY Our coaching editor Phil is an
elite triathlete and coach with a
degree in sports science. He is
also the reigning British
age-group duathlon champion
and an authority on every
aspect of the multi-sport world
DR TAMSIN LEWIS Pro triathlete and age-group
world champion, Lewis is also a
medical doctor and psychiatry
registrar. Her storming
performances have continued
in 2012 with 2nd place at TriStar
Mallorca. drtamsinlewis.com
TOM BALLARD Our staff writer Tom is a
self-confessed gear nerd with
a love of all things triathlon.
He’s also part of Team
Triathlon Plus-Boardman (see
p40) and is upping the distance
to take on Ironman 70.3 UK
EMMA DEAKIN Emma Deakin works for the
English Institute of Sport (EIS)
as lead physiotherapist with
the Podium, Development and
Academy British Triathlon
squads including athletes
such as the Brownlees
DR KEVIN CURRELL Kevin works for the English
Institute of Sport as a
performance nutritionist and
specialises in triathlon. A keen
Ironman himself, his scientific
research on sports nutrition is
widely published
We’ve assembled the biggest and best team of triathlon experts around to bring you unrivalled coverage of your sport
Meet your teamof experts
ISSUE 28 / AUGUST 2012
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AUGUST 2012 9
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10 AUGUST 2012
ContentsISSUE 28 / AUGUST 2012
WE’RE INSPIRED BYFIND OUT WHO NICOLAS IS
TRAINING ADVICEANTIBIOTICS AND SUPPLEMENTS
53
76
78EVERY MONTH
12 THIS IS YOUR WORLD Choose from one of these first-timer friendly races, then grab your free beginner’s guide and get going
54 RACE REPORTS Including the Edmonton ITU Triathlon World Cup
78 BRAND NEW KIT Check out all the latest gear on the market
82 RACE LISTINGS Plan the end of your year with our guide to what’s on
83 SUBSCRIBE AND LOOK COOL Never miss an issue, save money and get yourself some free gear
85 GRAVES Phil Graves considers the wisdom of cutting his pre-race working week
86 TREW STORIES Steve Trew explains how the breaking of records keeps sport and athletes advancing
TRAINING ZONE
73 NUTRITION The latest science that could help you nail your long-distance race-day nutrition
ON THE COVER
30 BIKE STRONGER Get ready for the ride of your life with the hottest bikes and hardest riders in triathlon
42 LAWS OF MOTION Coaches, scientists and shoe companies say we’re running wrong. Is it time to re-write the running rule book?
49 ALL BAR NONE Get the perfect position with these essential aero extensions
64 BIKE Avoid any bumps in the flight with this step-by-step bike packing guide
67 RUN Four foam roller massage moves for running injury prevention recommended by the pros
68 SWIM A wetsuit is a big investment and can make or break your race. here’s how to find the right one for you
69 BODY Learn the mind methods that will guide you through triathlon’s toughest tests
70 TRAINING PLAN Get into your best-ever shape for an Olympic distance triathlon with this easy-to-understand 12-week training plan
74 EXPERT ADVICE How best to build up your training for a varied season, the best exercises to avoid running cramps and why you need a bike fit
BRAND NEW KITGET THE LOWDOWN ON THE HOTTEST GEAR TO HIT THE SHOPS
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SUBSCRIBE AND LOOK COOSUBSCRIBE AND LOOK COOver miss an issue, save money aver miss an issue, save money a
ourself some free gearrself some free gear
85 GRAVESGRAVESPhil Graves considers the wGraves considers the wcutting his pre-race workitting his pre-race worki
86 86 TREW STORIESTREW STORIESSteve Trew explains hSteve Trew explains hof records keeps spof records keeps spadvancingadvancing
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TRAININ
73 73 NUTRNUTRThe lateThe lanail younail yo
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BRAND NEW KBRAND NEGET THE LOWDOWGET THE LOWDOSHOPSSHOPS
AUGUST 2012 11
UP TO SPEEDDYNAMIC TEAM BRINGS NEW CROSS DUATHLON TO GARDEN ROUTE
RACE REPORTSINCLUDING THE 11TH CHALLENGE ROTH
20 54
30 BIKE STRONGER GET READY FOR THE RIDE OF YOUR LIFE
Subscribeand get free
goodiesSEE PAGE 83
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UP TO SPEEDP TO SPEEDMIC TEAM BRINGS NEW CMIC TEAM BRINGS NEW C
2020
TRONGERONGERR THE RIDE OF YOUR LIFEE OF YOUR LIFE
Now
Now
Now
Now
Subscriand get fgoodieSEE PAGE
12 AUGUST 201212 AUGUST 2012
THIS IS YOUR WORLD
PRESENTS
THIS IS YOURWORLDCHOOSE FROM ONE OF THESE FIRST-TIMER FRIENDLY RACES, THEN GRAB YOUR FREE BEGINNER’S GUIDE AND GET GOINGW
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AUGUST 2012 13
FIRST-TIME TRI RACES
AUGUST 2012 13
IRONMAN AUSTRIA: BEST FOR AMBITIOUS NEWBIES THINK ‘FIRST-TIMER races’ and you probably don’t think of something involving 3.8km of swimming, 180km of cycling and 42km of running. But the popularity of Ironman racing worldwide is such that, for many triathletes, nothing but the challenge of a long-distance event will do for a first race. As long days out go, they don’t get much more beginner friendly than Ironman in Klagenfurt, Austria, an early sell-out every year. The one-lap lake swim finishes with 900m in a canal feeding in to the lake, so navigation isn’t a problem and spectators line the route, giving a unique chance to be cheered on during the swim. The two-lap ride on smooth roads isn’t flat, but the fact that this is the world-record Ironman course tells you all you need to know about its profile. A city-centre finish means your M-Dot experience will end on a high too. Ironman Austria 1 July ironmanklagenfurt.com
RSTRI R
14 AUGUST 2012
THIS IS YOUR WORLD
MIDLANDS ULTRADate: 7 October 2012Entries Open / Close: 16 May 2012 / 23 September 2012Venue: Midmar Dam, KZN MidlandsRegistration Times: Saturday 11am - 4pm / Sunday 5am - 6.30amRegistration Venue: White Marquee @ Finish AreaStart Times: Canoe Ultra: 6:50am / Sprint Tri: 7am / Ultra Tri: 7:20amDistances: Sprint 600m Swim / 22.5km Cycle / 5km Run , Ultra 1.9km Swim / 90km Cycle / 21km Run , Canoe Ultra Triathlon 15km Paddle / 90km Cycle / 21km Runwww.midlandsultra.com for more information
14 AUGUST 2012Subs
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AUGUST 2012 15AUGUST 2012 15
SANTOS BEACH TRIATHLON ( ALSO WP TRIALS )Limited to 300 athletesDATE: 04 November TIME: 09H00DISTANCES: 750m Swim / 20km Run or 1500m Swim / 40kmBike / 10km runWHERE: Santos Beach, Mossel Bay DESCRIPTION: Swim, Cycle, RunFORMAT: Individuals and Relay TeamsENTRIES CLOSE: 30 October 2012, Enter Onlinewww.trisport.co.za
GREAT SWIMS
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16 AUGUST 2012
THIS IS YOUR WORLD
BSG TRI SERIES600m Swim/20km Cycle/5km Run Buffelspoort Dam, Northwest Province 30-Sep-12Abrahamsrus, Sasolburg, Free State 14-Oct-12Hartbeespoort Dam, Northwest Province 28-Oct-12Brandvlei Dam, Worcester, Western Cape 11-Nov-12Vanderbijlpark, Emerald Casino, Gauteng 02-Dec-12 More info www.bsgmultisport.co.za
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Northwest Provincecester, Western Cape
Emerald Casino, Gauten
info www.bsgmultisport.co.z
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It is time to secure your place on the Midlands Ultra Triathlon starting
line before it’s too late. This “must-do event” is the highlight of the KZN
triathlon and multisport calendar, with SA’s top athletes pouring in from
around the country to claim their share of the increased R40 000 prize purse. With sanctioning from KZN Triathlon and Triathlon South Africa,
this event is the only fully sanctioned long distance multisport event in
KZN, giving athletes the perfect opportunity to make their mark.
Series Director, Damian Bradley from B-Active Sports, says “Our Series
has been growing every year and we are excited with the number of new
competitors participating in the Midlands Ultra Series. This increase is a
fantastic indication that triathlon as a sport is growing in South Africa.”
The CompliMed Midlands Ultra Tri-Series is here to stay and we are
proud to be able to offer 3 events within the Series for competitors to race
in. The Sprint Triathlon is the shortest, consisting of a very manageable
600m swim, 20km cycle and a 5km run. This Sprint event is aimed at
families and competitors who enjoy doing short triathlon for fun. The
second event is the new kid on the block, the Canoe Ultra triathlon. This
new canoeing event consists of a 15km paddle, 90km cycle and a 21km
run. The canoeing event is the first to start at 6:50am and will attract
paddlers from around KZN who are looking for another challenging
multisport event. The biggest event of the day is the Ultra Triathlon or
Half-Ironman distance race. This event attracts around 450 competitors
and has a cut-off time of 7hrs 40min (3pm). Athletes will need to complete
a 1.9km swim, 90km cycle and a 21km run.
Athletes competing in any of these events will be well looked after,
with loaded goodie bags at registration, well stocked water tables by GU
Energy, and an athlete’s finishers tent that will have drinks and food to fuel
your next challenge. Apart from the R40 000 in prize money, there is also
over R50 000 worth of lucky draw prizes to give away, from Thule, Nike
Vision, GU, Finis, Xterra Wetsuits, Troisport & Nottingham Road Breweries.
Entries close on Sunday 23rd of September and no late entries will
be allowed. For more information on the event and to enter, go to www.
midlandsultra.com or contact B-Active Sports at [email protected].
Cycle Route Profile
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