{"id":14,"date":"2026-02-11T20:56:42","date_gmt":"2026-02-11T20:56:42","guid":{"rendered":"https:\/\/sportssecrets.cheetarasolutions.com\/?page_id=14"},"modified":"2026-03-21T10:09:53","modified_gmt":"2026-03-21T10:09:53","slug":"sport-types","status":"publish","type":"page","link":"https:\/\/sportssecrets.co.za\/index.php\/sport-types\/","title":{"rendered":"Sport Types"},"content":{"rendered":"\n<p class=\"has-text-align-left\"><strong><em>Sport Types covered:<br><\/em><\/strong>Running \u2013 track, road, trail<br>Time Trial cycling<br>Open water swimming<br>Duathlon\/triathlon<br>Paddling (rivers and ocean)<br>Free diving and spear fishing<br>Resistance training (gym\/weights)<\/p>\n\n\n\n<p><strong><em>Road Running:<\/em><\/strong><\/p>\n\n\n\n<p>Since the beginning, man was best at running, so it\u2019s a massive topic \u2013 well documented.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"640\" data-id=\"182\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F1.jpg\" alt=\"\" class=\"wp-image-182\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F1.jpg 960w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F1-300x200.jpg 300w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F1-768x512.jpg 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1718\" height=\"2560\" data-id=\"183\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F2-scaled.jpg\" alt=\"\" class=\"wp-image-183\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F2-scaled.jpg 1718w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F2-201x300.jpg 201w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F2-687x1024.jpg 687w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F2-768x1144.jpg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F2-1031x1536.jpg 1031w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F2-1375x2048.jpg 1375w\" sizes=\"auto, (max-width: 1718px) 100vw, 1718px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"600\" data-id=\"184\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F3.jpg\" alt=\"\" class=\"wp-image-184\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F3.jpg 400w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F3-200x300.jpg 200w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"2048\" height=\"1365\" data-id=\"185\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F4.jpg\" alt=\"\" class=\"wp-image-185\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F4.jpg 2048w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F4-300x200.jpg 300w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F4-1024x683.jpg 1024w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F4-768x512.jpg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F4-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 2048px) 100vw, 2048px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"865\" height=\"955\" data-id=\"186\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F5.jpg\" alt=\"\" class=\"wp-image-186\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F5.jpg 865w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F5-272x300.jpg 272w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F5-768x848.jpg 768w\" sizes=\"auto, (max-width: 865px) 100vw, 865px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1023\" height=\"682\" data-id=\"188\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F7.jpg\" alt=\"\" class=\"wp-image-188\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F7.jpg 1023w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F7-300x200.jpg 300w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F7-768x512.jpg 768w\" sizes=\"auto, (max-width: 1023px) 100vw, 1023px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" data-id=\"187\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F6.jpg\" alt=\"\" class=\"wp-image-187\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F6.jpg 600w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/F6-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n<\/figure>\n\n\n\n<p><strong>Some tips for beginners:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>To avoid common injuries, warm up and stretch! Dynamic before and static after the run<\/li>\n\n\n\n<li>Old saying after first injury: \u201cprobably too far, too fast, too soon\u201d <a href=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/C8.jpeg\" data-type=\"link\" data-id=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/C8.jpeg\">(link to image)<\/a><\/li>\n\n\n\n<li>Keep weekly mileage appropriate to the race distances you train for<\/li>\n\n\n\n<li>\u201cSpeed work\u201d only as applicable, e.g. \u201cfartlek\u201d, repeats on the track. Rather too little than too much<\/li>\n\n\n\n<li>Add some applicable resistance training: at least for quads, glutes, ham strings, calves, groin<\/li>\n\n\n\n<li>Uphill: use lower back muscles by twisting your spine. Careful of not over-using calves<\/li>\n\n\n\n<li>Downhill: arms in \u201clocomotive mode\u201d and faster\/shorter stride for \u201crolling action\u201d<\/li>\n\n\n\n<li>Level: land almost flat-footed with rolling action into conscious push-off with calves <\/li>\n\n\n\n<li>Rhythmic \u201cmantra\u201d for constant focus on style and chosen effort<\/li>\n\n\n\n<li>Relaxed face\/shoulders\/arms\/hands with slight \u201cpump-action\u201d for legs to \u201cfollow\u201d arms<\/li>\n\n\n\n<li>Mind-set: expect discomfort\/pain \u2013 the \u201cendurance mind set\u201d <a href=\"#set-backs\" data-type=\"internal\" data-id=\"#set-backs\">(Link to Endurance Mind set)<\/a><\/li>\n\n\n\n<li>Pacing yourself sensibly is critical for races of all distances!!<\/li>\n<\/ul>\n\n\n\n<p><strong><em>Time Trial Cycling:<br><\/em><\/strong>Save those quads:<br>For maximal efficiency we should theoretically apply tangential force all the way around the pedal stroke \u2013 and not radial. In simple terms this means my foot has to apply forces evenly around the circumference of the circular path, and not towards or away from the centre of the spindle. That is the ideal, optimal action. So within the limitations of our human anatomy, here is how we can get closest to that: The muscle group that can potentially provide most drive on the bike is the quadriceps \u2013 by far.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"960\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G4.jpeg\" alt=\"\" class=\"wp-image-192\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G4.jpeg 960w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G4-300x300.jpeg 300w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G4-150x150.jpeg 150w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G4-768x768.jpeg 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n\n\n\n<p><br>So man\u2019s intuition is to use those only \u2013 hence obviously the pedals of \u201cordinary street bicycles\u201d used for cheap transport are not fitted with straps or cleats. These bikes get propelled 100% by the quads! Ideally the competitive cyclist should also try utilizing other muscles (other than the quads) to the fullest \u2013 albeit that they only contribute partially.<\/p>\n\n\n\n<p>Imagine the bike moving from left to right. Pedalling phases are expressed as per the 12 hour clock: Typically the quads would be working from about 1 to 5 o\u2019clock. This happens automatically\/ intuitively, so we want to try minimising that consciously as follows: Rake horizontally backwards with the right foot (at the bottom) from 4 to 8 o\u2019clock, while at the same time pushing forwards horizontally with the left foot (at the top) from 10 to 2 o\u2019clock. After some (counted) strokes, reverse the action by just switching legs \u2013 i.e. raking left while pushing right. Let\u2019s say 20 strokes on each side each (choose the number that feels best). Now pull with the right foot on its up stroke from 7 to 11 while the left foot relaxes on its down stroke from 1 to 5. And pull left while relaxing right. Let\u2019s say also for some 20 revolutions. Note that unlike the rake\/push where you do it \u201clob sided\u201d for a number of strokes at a time, this action can be done on every up-stroke of every revolution \u2013 just with alternative legs, employing mostly the hamstrings. Consciously focus on never pushing down 1 to 5, because this is intuitive \u2013 it will still happen and (believe it or not) still be your main source of power. Result? You go further and faster without overloading the quads as your major source of power. Towards the end of a hard ride you will need those quads anyway, and in duathlons and triathlons you will need those quads for the run!!<\/p>\n\n\n\n<p>The bunny-hop refinement:<br>The \u201cbunny-hop\u201d technique deploys the principle of utilising some \u201cnon-cycling\u201d muscles, (i.e. calves and triceps) to elevate your body against gravity to a higher level \u2013 i.e. storing potential energy, and then converting this stored potential energy into kinetic energy (which propels the bike) \u2013 all while saving the quadriceps (our main muscles for cycling). As follows: when the right foot gets to 6 o\u2019clock on the bottom, you use the right calve and both triceps to push\/bump the body upwards. When the right side pedal gets to about 2 o\u2019clock, you straighten that right leg and let your body weight utilize gravity to push the pedal back down to 6 o\u2019clock \u2013 with as straight a right leg as practically possible \u2013 i.e an almost locked knee. Same on the left side \u2013 on every stroke. Obviously this (counter-intuitive) movement cannot be done at high speed, so we are looking at cadence below 60 rpm (either using a high gear or mostly while going uphill). Of course this is an almost weird movement, but it saves the quads for later in the ride \u2013 and for the run when doing a triathlon or duathlon. Immediately after every short phase of intense power output via a bunny-hop, you need to give your quads some special rest (because you would still have used them to an extent from 1 to 5 o\u2019clock \u2013 no matter how hard you tried not to!) so you rest them completely by only pulling upwards 7 to 11 o\u2019clock with both legs alternating \u2013 on every stroke.<\/p>\n\n\n\n<p>Doubting our bunny-hop theory? Then test it experimentally \u2013 quantifiable in Watts: Do this experiment not on the road but on the indoor trainer, and watch the power output doubling for that short duration of bunny-hop. Do 2 identical flat rides of about 20km on the IDT with and without about 10 bunny-hops each, and expect to see an increase of at least 10% in average power output! If not, you may call us stoooopid.<\/p>\n\n\n\n<p>Angle of the hips \u2013 position of the saddle: The more upright a cyclist, the stronger he can propel himself with the glutes and thigh muscles (quadriceps).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G1-1024x684.jpg\" alt=\"\" class=\"wp-image-189\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G1-1024x684.jpg 1024w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G1-300x200.jpg 300w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G1-768x513.jpg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G1-1536x1025.jpg 1536w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Unfortunately we frequently have to lean forward to reduce wind resistance, which reduces the angle between hips and legs. One way to improve that (albeit in a minor way) is by shifting the saddle and handle bars forward. The formal limitation for that is something like \u201cfront tip of saddle no more than 50mm ahead of centre of spindle\u201d \u2013 for triathlons. (For cycling time trials that rule happens to be 50mm behind!) <a href=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G3.jpg\" data-type=\"link\" data-id=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G3.jpg\">(link to image)<\/a> So we ascertain what the latest formal rules of triathlon and road cycling time trials are, then adjust our saddles to as far forward as possible \u2013 within those rules. We can even add another bit to that by buying a stump-nosed saddle! Let\u2019s utilise this (albeit minor) additional advantage.<\/p>\n\n\n\n<p>Using TRI bars: <a href=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G2.jpg\" data-type=\"link\" data-id=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/G2.jpg\">(link to image)<\/a><br>Wind resistance increases with the square of speed \u2013 not linearly like our minds naturally tend to expect. Example (assuming no tail or frontal winds): at 20 km\/hr your wind resistance will be 20&#215;20 = 400 \u201cunits\u201d of resistance. At 30 km\/hr it will be 30&#215;30 = 900 units. At 40km\/hr it will be 40&#215;40 = 1600 units!! So: from 20km\/hr to twice the speed at 40 km\/hr your wind resistance is four times higher! In a typical cycling race we ride in \u201cthe bunch\u201d. We do that by riding close behind the bike(s) in front of us and that way \u201cdraft\u201d to reduce wind resistance. In triathlons and time trials, however, that is not allowed, hence the use of \u201cTRI bars\u201d to reduce air resistance.  Unfortunately, when leaning forward the angle of your hips is reduced, which causes substantially less power from the quadriceps and glutes (the dominant muscles propelling us forward). We should therefore only be lying down on the bars when wind resistance becomes significant. These conditions are typically in a headwind or going down-hill. Opposite conditions typically not<br>applicable for lying down: in a tail wind or going slowly up-hill. Reality is that many triathletes and duathletes will fanatically cling to those bars!! \u2013 as if this is an absolute \u201cmust\u201d \u2013 so sad. Triathlons route are usually either circular or out-and-back. It is therefore obvious that along the route the need of tri-bars will vary. In fact: with a strong wind from behind, sitting up straight like the sails of a yacht is even better! The optimal solution: get used to judging relative wind speed by \u201cfeeling it in your face\u201d, and looking around at vegetation, flags, clothing, etc. be aware of wind direction.<\/p>\n\n\n\n<p><strong><em>Open Water Swimming:<\/em><\/strong><\/p>\n\n\n\n<p>\n\u201cSwimming is not about propelling yourself forward in the water. It is about drag reduction.\u201d\n(Founder of Total Immersion)\n\nSwim Smooth reminds us to avoid the \u201cArni\u201d style \u2014 fighting the water \u2014 as it is inefficient.\n<\/p>\n\n\n\n<p>\nSwim technique is widely documented, so here is a summarised approach:\n<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Apply recommended technique in the pool using aids such as a snorkel, pull buoy, and small fins.  Have someone record video and compare your form with ideal technique.<br><\/li>\n\n\n\n<li>Gradually wean yourself off these aids while setting realistic swim-speed targets.<br>    <\/li>\n\n\n\n<li>Phase in ocean swimming progressively, avoiding windy or rough conditions initially.<br>    <\/li>\n\n\n\n<li>Continuously monitor that you do not lose proper form.<br>    <\/li>\n<\/ul>\n\n\n\n<p>\nFrom here, improvement comes gradually by experimenting with buoyancy, slipstreaming, \nwindy conditions, buoy turns, entering and exiting through breakers, bilateral breathing, \nand developing relaxed \u201cballet feet.\u201d\n<\/p>\n\n\n\n<p><strong><em>Duathlon\/Triathlon:<\/em><\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"474\" height=\"632\" data-id=\"224\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H3-edited.jpg\" alt=\"\" class=\"wp-image-224\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H3-edited.jpg 474w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H3-edited-225x300.jpg 225w\" sizes=\"auto, (max-width: 474px) 100vw, 474px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"355\" data-id=\"196\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H4.jpg\" alt=\"\" class=\"wp-image-196\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H4.jpg 960w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H4-300x111.jpg 300w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H4-768x284.jpg 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1709\" height=\"2560\" data-id=\"194\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H2-scaled.jpg\" alt=\"\" class=\"wp-image-194\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H2-scaled.jpg 1709w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H2-200x300.jpg 200w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H2-684x1024.jpg 684w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H2-768x1151.jpg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H2-1025x1536.jpg 1025w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H2-1367x2048.jpg 1367w\" sizes=\"auto, (max-width: 1709px) 100vw, 1709px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1152\" height=\"1731\" data-id=\"193\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H1.jpg\" alt=\"\" class=\"wp-image-193\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H1.jpg 1152w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H1-200x300.jpg 200w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H1-681x1024.jpg 681w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H1-768x1154.jpg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H1-1022x1536.jpg 1022w\" sizes=\"auto, (max-width: 1152px) 100vw, 1152px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1920\" data-id=\"197\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H5-scaled.jpg\" alt=\"\" class=\"wp-image-197\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H5-scaled.jpg 2560w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H5-300x225.jpg 300w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H5-1024x768.jpg 1024w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H5-768x576.jpg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H5-1536x1152.jpg 1536w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/H5-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n<\/figure>\n\n\n\n<p>These multidisciplinary sport types require combinations of focus. Instead of a comprehensive \u201chow to\u201d (all well documented elsewhere), we shall rather refer you to the list categories below. Feel free to shoot questions at us as it triggers your mind: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Genetics and experience:<\/strong> Some of us are \u201cborn to run\u201d, some of us are simply not built for swimming.  We all have strengths and weaknesses \u2014 plan objectively and work around them.<br><\/li>\n\n\n\n<li><strong>Tapering before races:<\/strong> This varies between disciplines. Example: your \u201cthumping\u201d running style  requires earlier tapering than swimming or cycling. Rule of thumb: taper disciplines at different rates  based on your genetics and fitness level.<br><\/li>\n\n\n\n<li><strong>Transition One (Swim \u2192 Bike):<\/strong> Practice stripping off your wetsuit quickly after training swims.  Some races provide \u201cwet-suit strippers.\u201d Experiment with plastic bags, baby powder, hair conditioner, etc.  Dry yourself when required or wear bike gear under your wetsuit (weather permitting). Each race is unique.<br><\/li>\n\n\n\n<li><strong>Transition Two (Bike \u2192 Run):<\/strong> \u201cJelly legs\u201d is common for newbies.  Brick sessions (running after cycling) help. You don\u2019t need long runs \u2014 just short, fast \u201crun-off-the-bike\u201d efforts after most rides.  This builds both physical and mental advantage.  So much so that you must carefully monitor the first few kilometres to avoid starting too fast.<br><\/li>\n\n\n\n<li><strong>Gearing:<\/strong> It is painful to watch novices struggle in the wrong gear.  Select the correct gear for the start of the bike stage before you mount.<br><\/li>\n\n\n\n<li><strong>Cycling shoes:<\/strong> Getting on and off the bike \u201con-the-fly\u201d has advantages and disadvantages.  Experiment during training to determine what works best for you.<br><\/li>\n\n\n\n<li><strong>Memorise:<\/strong> Your bike racking position, changing areas, entry and exit routes, bag position and race numbering. Fatal seconds can easily become fatal minutes.<br>    <\/li>\n\n\n\n<li><strong>Nutrition:<\/strong> Read up, talk to others, experiment during training and learn what works for you.  When in doubt, stash back-ups in your pockets. Think scientifically \u2014 yet pragmatically.<br><\/li>\n<\/ul>\n\n\n\n<p><strong><em>Paddling (rivers and ocean):<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1920\" data-id=\"167\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D3-scaled.jpg\" alt=\"\" class=\"wp-image-167\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D3-scaled.jpg 2560w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D3-300x225.jpg 300w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D3-1024x768.jpg 1024w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D3-768x576.jpg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D3-1536x1152.jpg 1536w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D3-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1920\" data-id=\"166\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D2-scaled.jpg\" alt=\"\" class=\"wp-image-166\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D2-scaled.jpg 2560w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D2-300x225.jpg 300w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D2-1024x768.jpg 1024w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D2-768x576.jpg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D2-1536x1152.jpg 1536w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D2-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"598\" data-id=\"165\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D1.jpg\" alt=\"\" class=\"wp-image-165\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D1.jpg 900w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D1-300x199.jpg 300w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/D1-768x510.jpg 768w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Boats \u2013 the basics:<\/strong> In South Africa, the two main racing categories are K1\/K2 (rivers) and S1\/S2 (ocean). K1 (one paddler) and K2 (two paddlers) are \u201csit-inside\u201d boats. S1\/S2 are \u201csit-on-top\u201d boats. When a river boat capsizes, you swim it to shore and empty the water before continuing. When an ocean ski capsizes, you climb back on and paddle immediately while the water drains out. The wider the boat, the more stable \u2014 but also slower. Rule of thumb for beginners: choose a slightly slower, more stable boat to avoid developing poor technique.<\/li>\n\n\n\n<li><strong>Paddles:<\/strong> Over the past 30 years the \u201cwing\u201d paddle has largely replaced the \u201cflat\u201d paddle. Length should suit the paddler. Feathering (left\/right offset) is still debated. Most paddles are made from lightweight carbon\/fibreglass combinations.<\/li>\n\n\n\n<li><strong>Join a club:<\/strong> Like any sport, you\u2019ll learn much faster within a club environment \u2014 and you\u2019ll meet great people along the way.<\/li>\n<\/ul>\n\n\n\n<p><strong><em>Free Diving and Spear Fishing:<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-4 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1536\" height=\"2048\" data-id=\"253\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A1-edited.jpg\" alt=\"\" class=\"wp-image-253\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A1-edited.jpg 1536w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A1-edited-225x300.jpg 225w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A1-edited-768x1024.jpg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A1-edited-1152x1536.jpg 1152w\" sizes=\"auto, (max-width: 1536px) 100vw, 1536px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"1200\" data-id=\"144\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A2.jpg\" alt=\"\" class=\"wp-image-144\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A2.jpg 1600w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A2-300x225.jpg 300w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A2-1024x768.jpg 1024w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A2-768x576.jpg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A2-1536x1152.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1707\" data-id=\"145\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A3-scaled.jpg\" alt=\"\" class=\"wp-image-145\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A3-scaled.jpg 2560w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A3-300x200.jpg 300w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A3-1024x683.jpg 1024w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A3-768x512.jpg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A3-1536x1024.jpg 1536w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A3-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"768\" data-id=\"148\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A6.jpg\" alt=\"\" class=\"wp-image-148\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A6.jpg 576w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A6-225x300.jpg 225w\" sizes=\"auto, (max-width: 576px) 100vw, 576px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"768\" data-id=\"147\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A5.jpg\" alt=\"\" class=\"wp-image-147\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A5.jpg 576w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A5-225x300.jpg 225w\" sizes=\"auto, (max-width: 576px) 100vw, 576px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" data-id=\"146\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A4.jpeg\" alt=\"\" class=\"wp-image-146\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A4.jpeg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A4-225x300.jpeg 225w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"1600\" data-id=\"150\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A8.jpg\" alt=\"\" class=\"wp-image-150\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A8.jpg 1200w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A8-225x300.jpg 225w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A8-768x1024.jpg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A8-1152x1536.jpg 1152w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"210\" height=\"545\" data-id=\"149\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A7.jpg\" alt=\"\" class=\"wp-image-149\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A7.jpg 210w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A7-116x300.jpg 116w\" sizes=\"auto, (max-width: 210px) 100vw, 210px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"768\" data-id=\"151\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A9.jpg\" alt=\"\" class=\"wp-image-151\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A9.jpg 576w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A9-225x300.jpg 225w\" sizes=\"auto, (max-width: 576px) 100vw, 576px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"1600\" data-id=\"152\" src=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A10.jpg\" alt=\"\" class=\"wp-image-152\" srcset=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A10.jpg 1200w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A10-225x300.jpg 225w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A10-768x1024.jpg 768w, https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/A10-1152x1536.jpg 1152w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Apnea:<\/strong> \u201cApnea\u201d means holding your breath. There is an entire sport built around this discipline. Competitions typically test athletes in categories such as: static breath-holding, distance underwater just below the surface (with and without fins),  swimming vertically to depth and returning under your own power, or descending deep and returning by alternative methods.<br><\/li>\n\n\n\n<li><strong>Physiology:<\/strong> It is not as simple as it sounds. At greater depths (higher water pressure), pressure increases on the mask and goggles, and a \u201cblood shift\u201d occurs from the limbs toward the lungs. This makes for fascinating reading \u2014 even if you are not yet practising the sport.<br><\/li>\n\n\n\n<li><strong>Spear Fishing:<\/strong> Spear fishing involves free diving while hunting fish. Regulations such as licences must be respected, along with ethical considerations (e.g. avoiding rare species, not using SCUBA gear while spearing). It is an exciting but dangerous sport. Several experienced spear fishers have lost their lives due to shallow-water blackouts and related risks. The temptation to stay down longer when a large fish remains just out of range can be fatal.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Please ask for references, and educate yourself thoroughly.<br>    <\/li>\n<\/ul>\n\n\n\n<p><strong><em>Resistance training (\u201cgymming\u201d):<br><\/em><\/strong>Again, this is a massive topic which we dare not profess to document on this mickey mouse little web site! We shall endeavour to provide only summarised guide lines, and encourage you to contact us for specifics, or research the topic by yourselves. &#8220;The truth I&#8217;ve discovered is that you don&#8217;t have to lift enormous weights to grow muscle. By using stricter form, slower negatives, and stretching between sets you can get an incredible pump in all your workouts. Numbers are an abstraction, especially to muscles. Your body doesn&#8217;t know the absolute weight of what you lift, it only recognizes how heavy it feels. The secret is to make lighter weights feel heavier.&#8221; &#8211; Frank Zane<\/p>\n\n\n\n<p><strong><em>The very basics of resistance training:<br><\/em><\/strong>What does resistance training do for us? \u2013 Stronger muscles, joints, bone density, balance, reflexes, \u2026. plus little \u201cincidental aerobics\u201d! Overload and Rest: Muscles grow when they get overloaded and then given time to rest \u2013 needing typically about 2 days for recovery. How do we overload a muscle? Either by doing lots of repetitions, or by doing lots of sets, or by using more weight.&nbsp; How do we know when a muscle was properly overloaded? When we experience DOMS the day after. (Delayed onset muscle syndrome is the fancy term for \u201cstiff muscles\u201d.) Unfortunately overloading fit muscles becomes increasingly tricky the fitter they become \u2013 much like a fit runner does not get stiff muscles after a minor run (like an unfit runner would). So, on alternative days we train other muscle groups that had not been trained for some time \u2013 i.e. \u201cunfit muscles\u201d \u2013 so we can overload them in turn while the trained ones rest and grow.<\/p>\n\n\n\n<p>Form: We try to \u201cisolate the muscle\u201d. This means we make mainly only that muscle group work and do not (intuitively) help the movement along by employing other muscles, such as twisting, jerking. We also exercise the muscle over the full reach of movement, and not moving it for part of its reach only. Try consciously to do \u201cthe negative\u201d (eccentric) slowly, because that\u2019s where over-load is mostly happening (even when you \u201ccheat\u201d a little on proper form when doing \u201cthe positive\u201d (concentric) &#8211; e.g. the bicep curl. The idea is to do the last repetition \u201cto failure\u201d \u2013 meaning you are almost unable to do one more.<br>Time economy: In-between sets we need to give the muscles a while to recover before doing the next set. Instead of making phone calls or chatting with others or admiring ourselves in the mirror, we immediately do another set of a different muscle group. Panting a little? \u2013 That\u2019s good news, because this way we also sneak in a little incidental cardio training! Further to the time-saving issue: mostly the \u201ccompound exercises\u201d are preferred above single limbs type \u2013 meaning lifting with both arms, and both legs at the same time. Some nasty advice for understanding technique better: learn from the mistakes of others. Sometimes just glance at others in the gym and \u201ccritique\u201d them quietly by yourselves. You will be astonished by how incorrect\/inefficient\/dangerous the average gym trainer is! \u2013 even with the \u201cpersonal trainer\u201d watching approvingly &#8211; actually so sad.<br>Food for muscle growth: you can spend a fortune on the latest fad and show it off in the gym in a huge coloured container that looks like something like a space ship, or you could simply have some high protein intake soon after your training session. Milk whey (a by- product from the cheese manufacturing process) is easy to absorb and for sale in powder from as \u201cwhey protein\u201d in several brands. Read the label and opt for the high protein (and low carbohydrate) content. Easily dissolves in water and comes in various tastes. Once back at home, eat high protein food and the good green goodies: vegetables, low fat milk, yoghurt, cheese, lean meat etc \u2026 the usual \u201cgood foods\u201d &#8211; that we do anyway.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p id=\"set-backs\"><strong><em>Set Backs!<\/em><\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/C1.jpg\">(link to image 1)<\/a> <a href=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/C2.jpg\">(link to image 2)<\/a> <a href=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/C3-scaled.jpg\">(link to image 3)<\/a> <a href=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/C4.jpg\">(link to image 4)<\/a> <a href=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/C5-scaled.jpg\" data-type=\"link\" data-id=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/C5-scaled.jpg\">(link to image 5)<\/a> <a href=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/C6.jpeg\" data-type=\"link\" data-id=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/C6.jpeg\">(link to image 6)<\/a> <a href=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/C7.jpeg\" data-type=\"link\" data-id=\"https:\/\/sportssecrets.co.za\/wp-content\/uploads\/2026\/03\/C7.jpeg\">(link to image 7)<\/a><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong><em><br><\/em><\/strong>Yes, unfortunately we have to face reality as well! Injuries happen. Accidents happen. (link to pictures) Sometime we can overcome these and carry on. Sometimes they are permanent, even terminal. There is an Upper Hand that controls our destiny. Our job is just to \u201cdo our best\u201d right now.<\/p>\n\n\n\n<p>This is where what we call \u201cthe <strong><em>endurance mind set<\/em><\/strong>\u201d is a major ally. Having experienced inconvenience, discomfort, even agony, supports us when we are really down in the dust. Major injuries, accidents, old age issues \u2026 the list goes on.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sport Types covered:Running \u2013 track, road, trailTime Trial cyclingOpen water swimmingDuathlon\/triathlonPaddling (rivers and ocean)Free diving and spear fishingResistance training (gym\/weights) Road Running: Since the beginning, man was best at running, so it\u2019s a massive topic \u2013 well documented. Some tips for beginners: Time Trial Cycling:Save those quads:For maximal efficiency we should theoretically apply tangential force &#8230; <a title=\"Sport Types\" class=\"read-more\" href=\"https:\/\/sportssecrets.co.za\/index.php\/sport-types\/\" aria-label=\"Read more about Sport Types\">Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-14","page","type-page","status-publish"],"_links":{"self":[{"href":"https:\/\/sportssecrets.co.za\/index.php\/wp-json\/wp\/v2\/pages\/14","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportssecrets.co.za\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/sportssecrets.co.za\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/sportssecrets.co.za\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/sportssecrets.co.za\/index.php\/wp-json\/wp\/v2\/comments?post=14"}],"version-history":[{"count":21,"href":"https:\/\/sportssecrets.co.za\/index.php\/wp-json\/wp\/v2\/pages\/14\/revisions"}],"predecessor-version":[{"id":254,"href":"https:\/\/sportssecrets.co.za\/index.php\/wp-json\/wp\/v2\/pages\/14\/revisions\/254"}],"wp:attachment":[{"href":"https:\/\/sportssecrets.co.za\/index.php\/wp-json\/wp\/v2\/media?parent=14"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}