Trail Running Champion Ryan Sandes is embracing the freedom of the great outdoors as he prepares for the George Mountain Ultra-Trail Race
South African athlete and Capetonian Ryan Sandes has won all four of the 4 Deserts races -racing through the Atacama Desert in Chile, the Gobi Desert in China, the Sahara Desert in Egypt, and lastly Antarctica–and now he’s preparing to take on the 100 miler George Mountain Ultra-Trail Raceat the end of May.
After completing his circumnavigation of Lesotho last year, Sandes had an involuntary yet much-needed break from running due to a pelvic injury he sustained during the race, but he is back in action. “I feel like I’ve come back really hungry and focused this year, and at the end of last year, I brought a coach on board, Jason Koop from America,” Sandes explains. “I feel like I’m gaining good momentum doing specific training for George Mountain and a better athlete overall.”
The George Ultra-Trail Race has rocky trails, technical downhills, and exciting climbs with a total elevation of over 2 500 metres, taking runners through scenic views of the George Dam, the indigenous forest of Saasveld, nature reserves, and picturesque mountain trails. The stunning yet tough terrain is known to test runners on their mental and physical fitness. As the first person to win an Ultra Trail Race on all seven continents, Ryan understands what it takes to prepare and compete at the highest level.
With over 15 years in the sport, Sandes has achieved numerous impressive feats and is widely known for his mental toughness and ability to push himself to the limit in gruelling races. He attributes his unwavering endurance to months and sometimes years of extensive training, physical fitness, and mental focus for each 100-miler race. “I’ve always loved the 100-miler because it’s both a physical and mental challenge. In races, the guy who is the strongest mentally often wins,” says the Red Bull athlete.
Ryan details his 100-miler running strategy as breaking the race down into bite-sized chunks and incrementally working his way to the 100 miles mark.
“The George [Ultra-Trail Race] is a tough and technical race, with the first 40 kilometres being super technical with lots of climbing. It flattens out in the middle and then gets more technical again. My training varies weekly, with 12 to 20 hours a week of running, two to three hours of mobility and strength training,” Sandes explains. “I see a chiropractor and a strength and conditioning coach regularly. There is a lot that goes into it.”
Q&A with Ryan
What is it that you love about trail running?
I love how it challenges me both physically and mentally. Trail running is more than just a sport to me, it is a lifestyle. Being out in the mountainsmeansI candisconnect,and it is a form of meditation for me. I love adventure and the unknown.
Do you have a favourite place to run in Cape Town?
The summit of Chapman’s or Noordhoek Peak at sunrise or sunset is epic!
Do you have any advice for those who want to start trail running?
My advice is to just get out the door and start. Don’t rush things –you could even start by just hiking on the trails and then build up to running and hiking. I suggest setting yourself a goal to give you the motivation to keep going.
Last question, when you’re not running, what do you love to do and where do you love to go?
I love spending time on the beach and enjoying outdoor activities with my family such as hiking, swimming in the ocean and some mountain biking. I have travelled all over the world but there is no place like home!