Posts Tagged ‘Training tips’
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…
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…
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….
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?!
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.
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!
Finding traction on an old tree root.
More traction on a grass clump.
A marshy section near the finish. Tighten your laces properly- you dont want to loose a shoe.
#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
XTERRA secrets
Created on 29 January 2008
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Dress for success
Wear gloves. Scrubbing gravel out of your palms aint fun. Gloves also makes the job of holding on much easier, especially when its wet. I race with short fingered gloves, which are quick and easy to put on and take off.
The Caveman’s semi-secret XTERRA tips
Created on 15 January 2008
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• XTERRA is a strong mans race. An endurance event. Don’t let the seemingly short distances fool you. Forget about 400 repeats on the track and all-out sprints on the trainer. Think sustained power evenly delivered over 2.5 hours or more. Getting from A to B as fast as possible is all about even pacing. In this game, a big aerobic engine and a large strength component will take you places. The good news is, both of these components can be built. The bad news is it takes a lot of hard work!
