Posts Tagged ‘oakley’

5 days till XTERRA. Know the course.

A short POV with #Caveman on XTERRA Grabouw bike course. Thanks to Specialized Videographer JB Badenhorst for the edit.
Know the course.
The best way to have a fast(er) safe(er) race is to see the course. Once is nice, twice is great, and after 3 sightings you should have it mostly memorized and will really be able to rip.
Most people are’nt Pros who can pre ride any day of the week. (I usually travel to “away” races 5 or 6 days before to learn and practice the course) But try to ride the course at least once- preferably not the day before the race. It will take about 2h30 if you go medium pace. Running is different, you’re going slower, (and fall softer) so seeing the course is not crucial. Just follow the arrows on race day. (thats an inside joke)
If you havent seen the course before race day- I suggest going hard on the open pedaling sections, and being cautious through the single track. If your skills are OK, it helps to follow someone who already knows the course and copy their lines and read their body language. Hopefully its not Greg Minnaar!
This course is really well designed- the 1st half is almost entirely jeep track and forestry road- so its easy to overtake and make up for floating the swim course, and the 2nd half has most of the single track.
Dont be afraid to get off and walk- especially in the Rock Garden. But be vary aware of riders approaching from behind. Once you’re on foot, or just finished a crash, you’re at the bottom of the food chain and need to make way for those on wheels- or about to start a crash.
This is not the time and space for a Caveman Skills Clinic, but keeping your mind calm, body relaxed and looking well ahead up trail, will give you enough time and sense to react.
Brake early and hard then get off the brakes! Braking in corners, down steep drops, and in places of bad traction is the number 1 cause of catastrophe…
Watch the XTERRA South Africa video channel for a cool race briefing.
Weather plays a big role. What to wear, hydration plan, and importantly, the terrain changes…
    Conrad Stoltz Caveman XTERRA Grabouw weather
If you’re not from the Western Cape- we’ve had a real heat wave, I saw 42C (108F) on my Suunto of the course.
Thankfully today, (Wednesday) we had a slight drizzle in Grabouw- it cooled off nicely and packed down the sand a bit.  Looks like theres more showers predicted for Sunday. Perfect racing weather! Its going to make the MTB and run courses a good deal easier.  Regarding the previous post- I’m not going to need the wide 2.3  Specialized Ground Control tyres anymore…
Conrad Stoltz Caveman Specialized Single track Grabouw
Grabouw has some of the most amazing single track anywhere. Not all of it is rocky and/or hairy- this section has a certain Zen flow to it….
Conrad Stoltz Caveman XTERRA Grabouw run course
This 11.8km run course is spectacular. I didnt take pics of the whole course – but the pink Fynbos above is one of my highlights.

It really has something of everything. Scenic single track with loose rocks, pine forest, a  deep river crossing, a big climb and a huge climb, and some beach sections where you get to pick your own line.


Dont let the scenery fool you- this run is really tough! The bike course is like a WWE wrestling match- its a full body workout and you’ll probably start the run WORKED!  Once you have your running shoes on, you’re onto trail right away, with this run you have to think all the time- find good footing, pick smart lines, keep your balance, stay fast and relaxed and dont forget to pace yourself wisely and stay hydrated. Oh yes, remeber to enjoy it. Thats why we’re here, right?!


Conrad Stoltz Caveman Hoka One One Mafate 3 XTERRA Grabouw run course
The big daddy of trail shoes (3x volume of “normal shoe” sole)  just eating up the rocks. Hoka One One Mafate 3– my favourite trail shoe for training.
Conrad Stoltz Caveman XTERRA Grabouw run course beach
The stretch home- a long, sandy beach run where you can get adventurous and pick your own line. At your own peril- I was knee deep in wet quicksand on my 1st try!
Conrad Stoltz Caveman Hoka One One Mafate 3 Xterra Grabouw run course log jump
Finding traction on an old tree root.
Conrad Stoltz Caveman Hoka One One Mafate 3 Xterra Grabouw run course grass footing
More traction on a grass clump.

Conrad Stoltz Caveman Hoka One One Mafate 3 Xterra Grabouw run course marsh


A marshy section near the finish. Tighten your laces properly- you dont want to loose a shoe.
Conrad Stoltz Caveman Hoka One One Mafate 3 footprint
#CavemanFootprint.  The Hokas has a big footprint. Floats on top of stuff- where humans and guinea fowls sink in…
Next blog: 4 Days to go: Tapering

Caveman 3rd at South African Time Trial Champs

Conrad Stoltz Caveman SA Time Trial Champs 2014 Specialized Shiv, McLaren, Rotor XQL, Squirt lube, Suunto

51:46 for 40km. 46.6km/h, 423W. Age 40.                                 All photo credits: Liezel Stoltz unless stated.

Conrad Stoltz Caveman SA Time Trial Champs 2014 Specialized Shiv, McLaren, Rotor XQL, Squirt lube, Suunto, results

Hats off to Louis Meintjes, current U23 World Road Race Silver medalist who actually rode a few seconds faster than me to smash U23 Nationals. Keep an eye on the little climber…

Conrad Stoltz Caveman SA Time Trial Champs 2014 Specialized Shiv, McLaren, Rotor XQL, Squirt lube, Suunto, Daryl Impey, Jay Thompson podium

Its a huge honour to stand on the podium next to South Africas’ cycling superstar Daryl Impey from Orica GreenEdge.

Daryl wore the Tour de France’s yellow jersey for 2 days last year and was the 1st South African ever to don the coveted jersey. His team also took 2nd at the Team Time Trail (TTT) World Champs last year and he finished 7th in the Tour Down Under last week.

On the 2nd step there is MTN Qhubeka’s TT strongman Jay Thomson. This is Jays’ 4th consecutive 2nd place at SA TT Champs!

Technical stuff: Pacing, riding to power, warm up etc

Conrad Stoltz South African Time Trail Champs Durban power file 2014

Click here for Training Peaks power file:

Course: 5 laps of 8.2km on a flat course with slight wind and 1 U turn and 2 other tricky corners. Hot and humid.

Caveman Lap times:


Warm up felt awesome, power was good, legs came round nicely after some much much needed massages earlier in the week. Click here for SA TT Champs Warm Up power file

1st 2.5 laps (of 5) felt awesome and went by real quick – holding 430W was no problem and I was sure it was sustainable. HR was good and low still. Into the windy stretch up the back of lap 3 I overcooked it just slightly,

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Caveman at XTERRA Abruzzo, Italy 2013. Video

Caveman wins EAI Val De Vie MTB Challenge

Conrad Stoltz caveman Val de Vie wines 1st Veteran prize

I was totally surprised when called up to collect the first prize in the “Veteran” devision! (for those who dont know – I turned 40 last month) During prize giving, I was chatting to Princess Hotstuff when I heard something about ” Giniel de Villiers 3rd, Linus van Onselen 2nd, and Conrad Stoltz 1st…” I was quite shocked ans hesitantly went forward thinking, “but I raced the laaities (boys), why am I called up for the Vets category?” But when I saw Ryk Neethling waving the the Val de Vie collection of flagship wines, I became more sure of my step and accepted my new prize enthusiastically.

Conrad Stoltz caveman Specialized Sworks Epic World Cup Val de Vie MTB  Greg Beadle

The new Double “O” M  won by 15+ minutes.

The route and conditions were tough! Super rocky and sandy and very very hot. Hence the sleeveless shirt, roadie Prevail helmet, non bib shorts and short gloves. I almost went no socks with open triathlon TERRA shoes…

In the 1st place there were some fast roadies turned “Black Socks” on the start line- some freshly flown in from Joburg for the event.

In the last turn of the day my handle bar hooked a cheecky Rooikrans bush and I almost landed on top of the marshall.

EAI Val de Vie MTB Challenge


I had no idea of the exsistance of this race and had no intention of racing this time of the year.

I’m currently at the tail end of “Ice Cream and Beer Season” and have done very very little training. The bit of riding I did was fun single track on my Specialized Stumpjumper (aka Fun Bike). The only long ride I did was the day before this race- a 5hr30 route scout for the upcoming POOT Origin of Trails…

Conrad Stoltz Origen of trails route scout

Hours and hours of single track so sweet and hills so steep…

Conrad Stoltz Origen of trails route scout Kylemore market

We drank Kylemore Supamaket dry (of Coke) and tore through James’ backpack load of peanut butter sandwitches. BEFORE we were even halfway… At the end we tried to drink RideIn dry (of Windhoek) before tackling the huge spare ribs and chips (fries) at Jan Cats, washed down with MORE beer. Then the phone rang – my mate Max Cluer. He says theres a 60km MTB in Paarl the next day I should be doing… But Max, I’m up to my elbows in ribs…

Next morning I was on the EAI Val de Vie MTB Challenge start line:

Conrad Stoltz caveman Val de Vie race start Greg Beadle

Hanco Kachelhoffer, Johann Rabie, Jurgens Uys, Linus van Onslin, Giniel Devilliers all smiles before we hit the rocks, sand and hills.

Between ravaging fires and devastating floods, Mother Nature did her best – or worst – to derail this year’s EAI Val de Vie Mountain Bike Challenge in September.

“We spent months searching and manicuring trails in the area and about 70 per cent of these were washed away or damaged beyond repair. Sections of the route just disappeared under water. It was crazy!”
But the hardy organisers from ASG Events pressed on and the event will finally roll out across 21 farms in the Cape Winelands on November 24.
“The Western Cape will become a cycling mecca for that week; it’s going to be an amazing time, this is the curtain raiser for Africa Bike Week, which follows in Stellenbosch.

Conrad Stoltz caveman Val de Vie MTB Simonsberg Greg Beadle

Stunning scenery with Simonsberg in the back ground. We were truly blessed to be able to ride on so many farms – a welcome trend picking up steam on the local farms in the Boland.

Conrad Stoltz caveman Hanko Nelson Mandela Victor Verster

Hanco Kachelhoffer (finished 2nd in a 3 man sprint for 2nd) making the U-turn at the Nelson Mandela Steps to Freedom statue.

The course wound through the Drakenstein Prison where Nelson Mandela was held and did his monumental “walk to freedom” on his release in 1991. Cyclists got to see where he lived and also ride through a working prison, and when I went through I could hear the prisoners singing.

Conrad Stoltz caveman Johann Rabie Val de Vie MTB Greg Beadle

Johann Rabie – Pro Roadie turned Black Sock, pushed the pace on the climbs early on. Unfortunately he brought a knife to a gun fight. Translation: He brought a hard tail to an African race and got a flat tyre in the sea of rocks.

I took my Sworks World Cup Epic out of the travel bag, changed the XTERRA Worlds tyres for “Africa tyres”, (Specialized Control 2.2 Fast Trak – wide and strong tyres) and put some Squirt lube on the chain, and rolled to the start line. The dual suspension,  beefy strong tyres and dropper seat post was perfect for these conditions.

Conrad Stoltz caveman Val de Vie MTB lead motorbike

Lead moto Africa style! On one of the hairier dowhills I had to whisper in his ear to please go faster. Later overheard him say: “%@* maar die ou kan jaag!”


Conrad Stoltz Caveman Suunto MovesCount file Val De Vie MTB race

Suunto Ambit 2S on Movescount heart rate file- click on the link or pic.

Conrad Stoltz caveman Liezel Stoltz Greg Beadle Max Cluer eai Val de Vie MTB

Great to catch up with friends: L-R Greg Beadle, Princess Hotstuff, Caveman, Max Cluer.

Conrad Stoltz caveman DoitNow  Morne Lappies

New friends. Morne Labuschagne from DoitNow magazine.

Conrad Stoltz caveman Liezel Stoltz Greg Beadle

That blisfull moment – chatting with Princess Hotstuff – seconds before someone called me a “Vet.”

Conrad Stoltz caveman Ryk Neetling Johnny Koen Greg Beadle

With 2 legends- Cyclist Johnny Koen & swimmer Ryk Neethling.

Conrad Stoltz caveman Val de vie MTB number Greg Beadle

Encouraging to see the sponsorship behind non rugby/cricket/soccer/golf events nowadays: Title sponsors eai, bestMed and Val de Vie Estate.

“We also had teams from Virgin Active, Vrede Foundation, Raw Nutrition, Scheckter’s Organic Energy, some of the landowners and a host of others en-route to make the water stops fun.

Conrad Stoltz caveman Ryk Neetling Val De Vie MTB

Team mate from Sydeny Olympics- swimming legend turned business man Ryk Neethling.

Looking forward to the 2 day Penny Pinchers Origin of Trails in and around Stellenbosch this weekend.

TriLanai- triathlon on the island of Lanai, Hawaii

LIezel Stoltz TriLanai Lanai ferry

On the ferry leaving Lahaina (Maui) for the island of Lanai

After the crazyness and a whole seasons’ build up to XTERRA Worlds on Maui, we were looking forward to a low stress travel & racing experience at TriLanai. We had such an amazing experience at the race (Liezel’s 1st triathlon!) and on the island- read the last years blog here.

TriLanai is about charity:

This year $20 000 was raised from the TriLanai off road triathlon!

10% of the island’s population voluteer at the race. A large part of them from the islands only school- Lanai High and Elementary.

All proceeds from the race goes to local charities, incl buying the sporting equipment and sending the school kids to other islands for sport meets.

Conrad Stoltz TriLanai PONO Softball ferry

Lanai PONO Softball team: “Thanks for the $1,160 to Lanai PONO Softball 12u for ferry tickets to play games on Maui thanks to TriLanai sponsors, athletes, and volunteers!”

Conrad Stoltz TriLanai Kamalii Softball team

The Kamalii softball team looking good!

Conrad Stoltz Liezel talks at Lanai High school TriLanai

Lanai High and Elementary school art.

School sport and getting kids active from an early age is close to our hearts, so Liezel and I did a motivational talk at the high school.

Conrad Stoltz Caveman Lanai High and Elementary School

“Follow your passion, dream big, be active and healthy for life by enjoing sport.”

Conrad Stoltz TriLanai Todd Winston beach start

Todd Winston (in black shirt) is taking over organization from Chris Levvorn- whos done an amazing job growing the event till now.

Conrad Stoltz Trilanai Fabrizio Leandro

Race morning, fresh off the ferry, I saw were my friends from XTERRA Italy- they heard about the race the day before and quickly took the ferry race morning. Forza Italia!


Conrad Stoltz TriLanai Lanai High School kids volunteer

Familiar faces in volunteer shirts. Mahalo!

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Story Time

Cavegirl on the way!!!

Cavegirl on the way!!!
Liezel and I are happy to announce our baby girl on the way! We are 23 weeks in, #PrincessHotstuff is fit and trim, and for me, time is not moving fast enough!  Due date 15-5-15. Suuuuper excited prix viagra en pharmacie! With these genes, she’ll be shooting hoops while wheelie-ing at the age of 3. […]
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Being the Caveman is hard work- have been busy…

Being the Caveman is hard work- have been busy…
As you all know, its easy to overindulge and pack on the pounds during the festive season, so Cross Training is a key ingredient to keeping the Caveman fit and flexable. Gotta keep on top of skills training too. Breakfast sure wasnt pretty. But its all part of the food chain… Like I said, being […]
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Caveman wins in mountain region of Scanno at XTERRA Italy

Caveman wins in mountain region of Scanno at XTERRA Italy
XTERRA Italy has the most amazing course! Parts through the old mountain town of Scanno. To the tune of "eye of the tiger" (thanks DJ Jack!) Caveman wins XTERRA Italy by 4 minutes. XTERRA Italy made is debut in the idyllic mountain town of Scanno, in the province of Abruzzo. In terms of the culture […]
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Caveman’s specialized equipment choices in quest for 7th World title

Caveman’s specialized equipment choices in quest for 7th World title
#aeroiseverything #soisfattyres #dittohorsepower ITU Cross Triathlon Worlds 2013 Long version Cross Tri Worlds Highlights. (Short version- 2.40) Racing through the dunes, stairs and sidewalks of Holland proved a fertile ground for innovative equipment choices.  From the video you can get a feel for the course- but the real test was the long sections of deep, […]
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a Caveman car for a Caveman situation…

a Caveman car for a Caveman situation…
Caveman’s Stellenbosch Kelfords Ford Fietsta Ambiente 1.4 [Open letter to friend and owner of Kelfords Ford and Mazda in Somerset West, South Africa] Dear Tristan, Thank you very much for the use of your wonderful little Ford Fiesta. We love the fuel economy, (5.9L per 100km) the nippy handling, the voice activated, hands free phone […]
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Cheers to a remarkable 2012

Cheers to a remarkable 2012
18 races, 1 World Title (ITU Cross Tri), my 10th XTERRA USA Series title, 10 victories, 16 podiums and many many special memories. My sporting highlight was winning my 2nd ITU Cross Triathlon World Title in Pelham Alabama, USA. a Personal highlight was sharing the entire year and all the remarkable experiences with my gorgeous […]
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