The Urban Ninja aka Raoul De Jongh’s excellent tips for first timers in East London can also be read as a refresher for the seasoned campaigners like myself.
Raoul De Jongh is one of the best Age Groupers in South Africa and finished 10th in East London last year in a shade over 4hrs30 minutes. Follow link below:
http://www.urban-ninja.co.za/index.php/2011/11/70-3-first-timer-tips/
The Riddle of an Ironman's Life 