The Two Oceans Marathon is undoubtably one of South Africa’s most scenic races. First run in 1970 as a long training run for the Comrades Marathon, this run soon turned into an iconic race entity itself, affords runners the opportunity to see the breathtaking landscape up close. This is exactly why over the years it has been given the title, “The World’s Most Beautiful Marathon.” To be rewarded its cliff faces, panoramic views from Chapmans Peak Drive and the Hout Bay harbor, you need to do a fair bit of climbing. Running the Two Oceans Ultra requires a strategic approach, whether you are out there to survive or to nail that personal best time.
Running a 56km ultra marathon is a not an easy day out. Not ever. Add to the mix roughly 700m of total elevation gain (almost 500m of that in the second half) over the 56km distance and you have your work cut out for you. The key to surviving or achieving a best time, comes down to a mix both strategy and discipline. I will take you through some the important points to remember for your Two Oceans Ultra. Watch the route video here.
Use your watch to slow you down
Runners from all over South Africa and the world congregate each year to run the Two Oceans Marathon. The urge to race Two Oceans to better your previous best time dangles like a carrot in front of you as you toe the line. Feeling fresh from a taper in mileage, the altitude and probably an amount of carbo loading will have you feeling ready to tackle the challenges that lie ahead. It’s difficult to hear the voice of reason in your head (or your coach’s voice) telling you to go easy form the gun. The atmosphere is electric and so many runners leave the start line as though setting out on a club time trial or parkrun, only to fade in the first few kilometers and suffer through to the finish. Use your watch to SLOW yourself down, not to run fast. Once your legs start to hurt and your and you hit the wall on the first real climb, it’s too late.
Relax and find your rhythm
The first 21km of the Two Oceans Ultra is easy, flat running. Starting in Newlands, on the corner of Dean street, you head along Main road, passing through Claremont and Wynberg on route to Muizenberg at approximately 16km. This is where you’ll catch your first glimpse of the ocean. By now it will be light and you may discard your unwanted warm clothing if the weather allows. You are also more exposed to wind at this part of race. From Muizenberg to Fish Hoek there are a number of short ‘bumps’ that will surprise you after running a very flat 16km from the start. Don’t expend extra power on these. Keep your effort consistent. At Fish Hoek you have successfully reached the half-marathon mark in the ultra. If you have not run the Peninsula marathon before, you have now run along a section of the Peninsula marathon route, which starts in Greenpoint and finishes in Simons Town. At the traffic circle you will now turn right and head inland towards Noordhoek. This section is a very gradual uphill gradient.
The first big tester
After a brief detour through the suburb of Sun Valley, you will be directed cross over Ou Kaapse Weg (the dreaded alternative route if Chapmans Peak drive happens to be closed due to safety concerns), and into Noordhoek Main road, marking the 25km point in the race. Your first big tester is ‘Little Chappies’ that comes just after half-way at approximately 30km. It’s a steep climb that tapers off slightly to bring a bit of relief. Don’t be fooled, there is a ‘false summit’, just when you think you are there, you still have some climbing to go. Chapmans Peak Drive is undulating with some tough climbing until you reach the 34km mark. Soak up the spectacular views and take your mind off the race while you can. This is Cape Town at its best.
The downhill will make or break your race
From the top of Chapmans Peak, a long downhill, approximately 5km in length, ushers you into Hout Bay. This downhill stretch is one of the most crucial in the Two Oceans Ultra. You may find it irresistible to drop the handbrake and fly down this section after so much grinding on the hills to reach Chapmans Peak. But be warned, if you want to survive the biggest climb ahead and you want to enjoy the final kilometers to the finish at UCT, then take my advice – ease back on this downhill section. Shorten your stride and let the foolish runners race past you without giving chase. Bruce Fordyce once said, “What is lost on the ups cannot be made up on the downs.”
To the marathon mark
As you enter Hout Bay at 39km, you are greeted with a hype of activity. With no substantial spectators between Noordhoek and Hout Bay, due to inaccessibility by vehicles on race day, you are immediately struck by the crowds. Hold yourself back. Don’t be tempted to start running faster with the cheer of supporters. The Flat section through Hout Bay, you will notice, is in fact a very gradual uphill gradient. Only 3km to the marathon mark but it is a gradual climb that gets steeper as you progress. Don’t give up, as you approach the marathon mark the route flattens out and you can see the arch, roughly 500m away. Let this be your visual target but continue to hold yourself back.
Congratulations! 14km to go
From 43.5km, the biggest of the climbs begins. Constantia Nek – almost 3km of relentless uphill awaits. Keep moving forward, no matter what. You will know you have reached the top when you see the traffic circle, normally packed with spectators and TV crew. The intersection is 46.5km. Breath a sigh of relief, grab a drink and keep moving towards the finish. It’s at this point in the race that it is safe to push your pace. This is only possible if you have been conservative from the start. If not, you will have no choice but to try and maintain a consistent pace or survive the final section to the finish.
To the finish
The final 10km begins with a winding road and welcoming shade by the tree canopies overhead through Cecelia Forest on Rhodes Drive. The bends in the roads have a prominent camber that can cause ITB and shins to niggle. It is best to run near the shoulder of the road on the flattest section to avoid as much of the slope as possible. As you start the descent towards Kirstenbosh Botanical Gardens at 52km but be cautious of the gentle climb that immediately follows. Shortly after Kirstenbosch, you will be directed to make a left turn onto the M3 at the 53km mark. You have less than 3km to go and it’s the home straight. In the final kilometer on the M3, you will be faces with ‘Chet’s hill’, a small incline that would normally be unnoticeable, except for the fact that you have just completed 55km with seriously tough hills. The offramp and entrance to UTC is in sight now and you are channeled onto the grass and the finish awaits you. All that is left is to enjoy the last few moments as you cross the finish and collect your finishers medal.
If you take the time to analyse the Two Oceans Ultra Marathon route to plan your race strategy well, you will be in the best possible position to not only survive the race, but to finish the race in a personal best time. Don’t throw the plan out the window on race day because you are feeling good at the start – everyone feels good at the start. It is better to still feel good at Hout Bay.
