{"id":4901,"date":"2014-02-20T13:04:33","date_gmt":"2014-02-20T11:04:33","guid":{"rendered":"https:\/\/www.conradstoltz.com\/?p=4901"},"modified":"2014-02-21T18:57:02","modified_gmt":"2014-02-21T16:57:02","slug":"5-days-till-xterra-know-the-course","status":"publish","type":"post","link":"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/","title":{"rendered":"5 days till XTERRA. Know the course."},"content":{"rendered":"<div>\n<div id=\"EmbedCodeBottom1_boxGetCode\"><object type=\"application\/x-shockwave-flash\" width=\"800\" height=\"608\" data=\"http:\/\/getembedplus.com\/embedplus.swf\" id=\"ep2687\">\r<param value=\"http:\/\/getembedplus.com\/embedplus.swf\" name=\"movie\" \/>\r<param value=\"high\" name=\"quality\" \/>\r<param value=\"transparent\" name=\"wmode\" \/>\r<param value=\"always\" name=\"allowscriptaccess\" \/>\r<param value=\"true\" name=\"allowFullScreen\" \/>\r<param name=\"flashvars\" value=\"ytid=z8lWnnIqEC4&width=800&height=576&start=&stop=&rs=w&hd=0&autoplay=0&react=1&chapters=&notes=&sweetspot=0&amp;rs=w\" \/>\r<iframe class=\"cantembedplus\" title=\"YouTube video player\" width=\"800\" height=\"576\" src=\"http:\/\/www.youtube.com\/embed\/z8lWnnIqEC4?fs=1\" frameborder=\"0\" allowfullscreen><\/iframe>\r<\/object><\/div>\n<div>A short POV with #Caveman on XTERRA Grabouw bike course. Thanks to <a href=\"http:\/\/www.youtube.com\/user\/specialized411\">Specialized Videographer JB Badenhorst<\/a> for the edit.<\/div>\n<\/div>\n<div><\/div>\n<div><strong>Know the course.<\/strong><\/div>\n<div>The best way to have a fast(er) safe(er) race is to <strong>see the course<\/strong>. Once is nice, twice is great, and after 3 sightings you should have it mostly memorized and will really be able to rip.<\/div>\n<div><\/div>\n<div><\/div>\n<div>Most people are&#8217;nt Pros who can pre ride any day of the week. (I usually travel to &#8220;away&#8221; 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&#8217;re going slower, (and fall softer) so seeing the course is not crucial. Just follow the arrows on race day. (thats an inside joke)<\/div>\n<div><\/div>\n<div><\/div>\n<div>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!<\/div>\n<div><\/div>\n<div><\/div>\n<div>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.<\/div>\n<div><\/div>\n<div><\/div>\n<div>Dont be afraid to get off and walk- especially in the Rock Garden. But be vary aware of riders approaching from behind. Once you&#8217;re on foot, or just finished a crash, you&#8217;re at the bottom of the food chain and need to make way for those on wheels- or about to start a crash.<\/div>\n<div><\/div>\n<div><\/div>\n<div>This is not the time and space for a <strong>Caveman Skills Clinic<\/strong>, but keeping your <strong>mind calm, body relaxed<\/strong> and <strong>looking well ahead<\/strong> up trail, will give you enough time and sense to react.<\/div>\n<div><\/div>\n<div><\/div>\n<div><strong>Brake early and hard then get off the brakes! <\/strong>Braking in corners, down steep drops, and in places of bad traction is the number 1 cause of catastrophe&#8230;<\/div>\n<div><\/div>\n<div><\/div>\n<div><object type=\"application\/x-shockwave-flash\" width=\"700\" height=\"608\" data=\"http:\/\/getembedplus.com\/embedplus.swf\" id=\"ep9682\">\r<param value=\"http:\/\/getembedplus.com\/embedplus.swf\" name=\"movie\" \/>\r<param value=\"high\" name=\"quality\" \/>\r<param value=\"transparent\" name=\"wmode\" \/>\r<param value=\"always\" name=\"allowscriptaccess\" \/>\r<param value=\"true\" name=\"allowFullScreen\" \/>\r<param name=\"flashvars\" value=\"ytid=vHyk9n6MI8w&width=700&height=576&start=&stop=&rs=w&hd=0&autoplay=0&react=1&chapters=&notes=&sweetspot=0&amp;rs=w\" \/>\r<iframe class=\"cantembedplus\" title=\"YouTube video player\" width=\"700\" height=\"576\" src=\"http:\/\/www.youtube.com\/embed\/vHyk9n6MI8w?fs=1\" frameborder=\"0\" allowfullscreen><\/iframe>\r<\/object><\/div>\n<div><\/div>\n<div><\/div>\n<div><\/div>\n<div>Watch the <a href=\"http:\/\/www.stillwatersports.com\/index.php?option=com_content&amp;task=view&amp;id=1794&amp;Itemid=1003\">XTERRA South Africa<\/a> video channel for a cool race briefing.<\/div>\n<div><\/div>\n<div><\/div>\n<div>Weather plays a big role. What to wear, hydration plan, and importantly, the terrain changes&#8230;<\/div>\n<div><\/div>\n<div><\/div>\n<div>\u00a0\u00a0\u00a0 <a href=\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/conrad-stoltz-caveman-xterra-grabouw-weather\/\" rel=\"attachment wp-att-4910\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-4910\" alt=\"Conrad Stoltz Caveman XTERRA Grabouw weather\" src=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-XTERRA-Grabouw-weather.jpg\" width=\"546\" height=\"700\" srcset=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-XTERRA-Grabouw-weather.jpg 546w, https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-XTERRA-Grabouw-weather-312x400.jpg 312w\" sizes=\"(max-width: 546px) 100vw, 546px\" \/><\/a><\/div>\n<div><\/div>\n<div><\/div>\n<div>If you&#8217;re not from the Western Cape- we&#8217;ve had a real <strong>heat wave, I saw 42C (108F)<\/strong> on my <a href=\"http:\/\/www.suunto.com\/\">Suunto <\/a>of the course.<\/div>\n<div>Thankfully today, (Wednesday) we had a slight drizzle in Grabouw- it cooled off nicely and <strong>packed down the sand a bit.<\/strong>\u00a0 Looks like theres more showers predicted for Sunday. Perfect racing weather! Its going to make the MTB and run courses a good deal easier.\u00a0 Regarding the previous post- I&#8217;m not going to need the wide 2.3\u00a0 Specialized Ground Control tyres anymore&#8230;<\/div>\n<div><\/div>\n<div><\/div>\n<div><a href=\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/conrad-stoltz-caveman-specialized-single-track-grabouw\/\" rel=\"attachment wp-att-4907\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-4907\" alt=\"Conrad Stoltz Caveman Specialized Single track Grabouw\" src=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-Specialized-Single-track-Grabouw.jpg\" width=\"640\" height=\"640\" srcset=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-Specialized-Single-track-Grabouw.jpg 640w, https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-Specialized-Single-track-Grabouw-150x150.jpg 150w, https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-Specialized-Single-track-Grabouw-400x400.jpg 400w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><\/div>\n<div><\/div>\n<div><\/div>\n<div>Grabouw has some of the most<strong> amazing single track<\/strong> anywhere. Not all of it is rocky and\/or hairy- this section has a certain Zen flow to it&#8230;.<\/div>\n<div><\/div>\n<div><\/div>\n<div><\/div>\n<div><a href=\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/conrad-stoltz-caveman-xterra-grabouw-run-course\/\" rel=\"attachment wp-att-4909\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-4909\" alt=\"Conrad Stoltz Caveman XTERRA Grabouw run course\" src=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-XTERRA-Grabouw-run-course.jpg\" width=\"700\" height=\"525\" srcset=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-XTERRA-Grabouw-run-course.jpg 700w, https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-XTERRA-Grabouw-run-course-400x300.jpg 400w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/div>\n<div><\/div>\n<div><strong>This 11.8km run course is spectacular<\/strong>. I didnt take pics of the whole course &#8211; but the pink Fynbos above is one of my highlights.<\/div>\n<div><\/div>\n<div>\n<div><\/div>\n<p>It really has something of everything. Scenic single track with loose rocks, pine forest, a\u00a0 deep river crossing, a big climb and a huge climb, and some beach sections where you get to pick your own line.<\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<div><\/div>\n<div>Dont let the scenery fool you- <strong>this run is really tough!<\/strong> The bike course is like a WWE wrestling match- its a full body workout and you&#8217;ll probably start the run WORKED!\u00a0 Once you have your running shoes on, you&#8217;re onto trail right away, with this run you have to think all the time-<strong> find good footing, pick smart lines, keep your balance, stay fast and relaxed<\/strong> and dont forget to pace yourself wisely and stay hydrated. Oh yes, remeber to enjoy it. Thats why we&#8217;re here, right?!<\/div>\n<div><\/div>\n<p>&nbsp;<\/p>\n<div>\n<div><a href=\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/conrad-stoltz-caveman-hoka-one-one-mafate-3-xterra-grabouw-run-course\/\" rel=\"attachment wp-att-4906\"><img decoding=\"async\" loading=\"lazy\" alt=\"Conrad Stoltz Caveman Hoka One One Mafate 3 XTERRA Grabouw run course\" src=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-Hoka-One-One-Mafate-3-XTERRA-Grabouw-run-course.jpg\" width=\"700\" height=\"525\" \/><\/a><\/div>\n<div><\/div>\n<div>The big daddy of trail shoes (3x volume of &#8220;normal shoe&#8221; sole)\u00a0 just eating up the rocks. <a href=\"http:\/\/www.hokaoneone.com\/men\/mafate-3\/30109029.html\">Hoka One One Mafate 3<\/a>&#8211; my favourite trail shoe for training.<\/div>\n<div><\/div>\n<div><\/div>\n<div><a href=\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/conrad-stoltz-caveman-xterra-grabouw-run-course-beach\/\" rel=\"attachment wp-att-4908\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-4908\" alt=\"Conrad Stoltz Caveman XTERRA Grabouw run course beach\" src=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-XTERRA-Grabouw-run-course-beach.jpg\" width=\"700\" height=\"525\" srcset=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-XTERRA-Grabouw-run-course-beach.jpg 700w, https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-XTERRA-Grabouw-run-course-beach-400x300.jpg 400w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/div>\n<div><\/div>\n<div>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!<\/div>\n<div><\/div>\n<div><\/div>\n<div><a href=\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/conrad-stoltz-caveman-hoka-one-one-mafate-3-xterra-grabouw-run-course-log-jump\/\" rel=\"attachment wp-att-4904\"><img decoding=\"async\" loading=\"lazy\" alt=\"Conrad Stoltz Caveman Hoka One One Mafate 3 Xterra Grabouw run course log jump\" src=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-Hoka-One-One-Mafate-3-Xterra-Grabouw-run-course-log-jump.jpg\" width=\"700\" height=\"525\" \/><\/a><\/div>\n<div><\/div>\n<div><\/div>\n<div>Finding traction on an old tree root.<\/div>\n<div><\/div>\n<div><\/div>\n<div><\/div>\n<div><a href=\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/conrad-stoltz-caveman-hoka-one-one-mafate-3-xterra-grabouw-run-course-grass-footing\/\" rel=\"attachment wp-att-4903\"><img decoding=\"async\" loading=\"lazy\" alt=\"Conrad Stoltz Caveman Hoka One One Mafate 3 Xterra Grabouw run course grass footing\" src=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-Hoka-One-One-Mafate-3-Xterra-Grabouw-run-course-grass-footing.jpg\" width=\"700\" height=\"525\" \/><\/a><\/div>\n<div><\/div>\n<div>More traction on a grass clump.<\/div>\n<div><\/div>\n<div><\/div>\n<div><\/div>\n<p><a href=\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/conrad-stoltz-caveman-hoka-one-one-mafate-3-xterra-grabouw-run-course-marsh\/\" rel=\"attachment wp-att-4905\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-4905\" alt=\"Conrad Stoltz Caveman Hoka One One Mafate 3 Xterra Grabouw run course marsh\" src=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-Hoka-One-One-Mafate-3-Xterra-Grabouw-run-course-marsh.jpg\" width=\"700\" height=\"506\" srcset=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-Hoka-One-One-Mafate-3-Xterra-Grabouw-run-course-marsh.jpg 700w, https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-Hoka-One-One-Mafate-3-Xterra-Grabouw-run-course-marsh-400x289.jpg 400w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<div>A marshy section near the finish. Tighten your laces properly- you dont want to loose a shoe.<\/div>\n<div><\/div>\n<div><\/div>\n<div><a href=\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/conrad-stoltz-caveman-hoka-one-one-mafate-3-footprint\/\" rel=\"attachment wp-att-4902\"><img decoding=\"async\" loading=\"lazy\" alt=\"Conrad Stoltz Caveman Hoka One One Mafate 3 footprint\" src=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-Hoka-One-One-Mafate-3-footprint.jpg\" width=\"700\" height=\"690\" \/><\/a><\/div>\n<div><\/div>\n<div>#CavemanFootprint.\u00a0 The Hokas has a big footprint. Floats on top of stuff- where humans and guinea fowls sink in&#8230;<\/div>\n<div><\/div>\n<div><\/div>\n<div>Next blog: 4 Days to go: Tapering<\/div>\n<div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[6,1507],"tags":[1753,1469,1506,550,1429,1450,1792,1505,1806,1814,1818,1187],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v14.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow\" \/>\n<meta name=\"googlebot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta name=\"bingbot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 days till XTERRA. Know the course. - Conrad Stoltz XTERRA Triathlete\" \/>\n<meta property=\"og:description\" content=\"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 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/\" \/>\n<meta property=\"og:site_name\" content=\"Conrad Stoltz XTERRA Triathlete\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/conradstoltzcom\" \/>\n<meta property=\"article:published_time\" content=\"2014-02-20T11:04:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2014-02-21T16:57:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-XTERRA-Grabouw-weather.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:creator\" content=\"@ConradStoltz\" \/>\n<meta name=\"twitter:site\" content=\"@ConradStoltz\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.conradstoltz.com\/#website\",\"url\":\"https:\/\/www.conradstoltz.com\/\",\"name\":\"Conrad Stoltz XTERRA Triathlete\",\"description\":\"7 x World Champion\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"https:\/\/www.conradstoltz.com\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/www.conradstoltz.com\/wp-content\/uploads\/2014\/02\/Conrad-Stoltz-Caveman-XTERRA-Grabouw-weather.jpg\",\"width\":546,\"height\":700},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/#webpage\",\"url\":\"https:\/\/www.conradstoltz.com\/index.php\/5-days-till-xterra-know-the-course\/\",\"name\":\"5 days till XTERRA. 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