On race day you only want to pump your tyres, fill your bottles, and if you’ve been practicing- clipping your shoes in and lacing them up with elastics. (Seen here at XTERRA Worlds in Maui 2013) Pic Nils Nilsen.

Now that its too late to do much training, I’m going to help guide you- over the next 6 days- with different race preparation tips to help you prepare for XTERRA Grabouw.

Race day minus 6. Check bike and equipment: 

We’re doing this 6 days out, so there is still time to run out and buy stuff,(and try it out) and your bike shop dont want your “problem” on friday afternoon.

For some athletes some of the info my be XTERRA 101, but if you’re a newbie, some may be Greek. But everyone can learn. I’ll try my best to have this post apply to a broad spectrum of people.

If you’re new to the sport, or a roadie who’s borrowing a mountain bike, or an old hand, but your bike has been gathering cob webs in the garage, the following point will help.

1) Check your whole bike over so that it is 100% mechanically sound. If you’re not mechanically minded (its actually quite easy to get the basics) you should ask a friend or take it to a shop asap.

– Suspension pressure. If you’re an experienced rider, you’ll know your pressure settings or have them written down somewhere. Double check fork and shock pressure and add presuure if you need to. If you’re a rookie, go to a good shop TODAY and have them help set up your suspension properly. Good suspension set up is THE most important part of setting up a dual suspension bike. This is where the magic of the Brain technology in the Specialized bikes really shine.

– Tyre choice varies depending on the terrain, your skill level and your budget.

This Grabouw course is loose, sandy, rocky and has a few sections of dry loamy pine forest single track. A wider tyre run at lower pressure will help you float on top of the loose stuff, and will also give you better traction in corners and up hills.

I put fresh rubber on my bike before just about every race. Square knobs turn better. (Knobbies lose their edge with use) If you’re using “old” tyres, put the freshest one in front and look for cuts. (save dodgy tyres for training)

Tubeless is the only way. Put fresh sealant in wheels- it dries up quickly in dry climates. I like Stans sealant.

A tyre with bigger knobs (tread pattern) will also give you more traction, but the trade off is increased rolling resistance and added weight. This course has some hair on it, so dont come with skinny little bald “Europe tyres.”

This is an Africa tyre. Front: Specialized Ground Control 2.3.  In the Control casing. (stronger than Sworks casing) Wide, grippy, big air volume. Running at 22 psi.

Rear. Specialized FastTrak 2.2 Control casing run at 25 psi. As you can see, this tyre has seen better days (edges of center knobs are roundish and indentations are faint) I’ll ride on it once more and replace it tomorrow.

– Bolt check. Check all bolts for proper tightness. Remember to check cleats on shoes- it they’re not rusted tight already, tighten them till snug. New cleats need a 2nd tightning. Same with a new bike. Not all bolts are supposed to be tight, so dont just blindly tighten bolts…

Water bottle cages. If you can take 2 bottles- do so. Or carry a Camelback Its “only” 28km, but its a long, hard and possibly hot 28km. And then there’s the 11km run…

– Spares. Tyre plug, Tube, CO2 or pump, Allan keys. Know how to use it. If you’ve been training, you’ll know…

What to wear in the swim?

– Goggles. Duh. But do they fog up? Rinse them out with Baby Shampoo now and again 2 days before. Do they leak? Are tight enough? Maybe the wrong fit? – rush to the shop tomorrow. For this course tinted lenses are best- you’ll be swimming into the sun and there nothing to see under the Coke coloured water anyway.

The XTERRA “full” distance will almost definately be no wetsuits. Last saturday the water temp was 25.1C- and that was before the heat wave.  I cant see the Lite being wetsuit legal either.

Here is what to wear in order of speed. (and expense)

– Swim skin over your race kit. Take swim skin off after swim. (Swim skins are typically too hot and constricting to do the whole race in) I use the BlueSeventy product range and like the speedy Nero suit.

– Swim in Tri shorts or bikini/swim suit for ladies.  Put your top on in transition. Not recomended as dry top over wet shoulders results in wrestling match. But not everyone is in a hurry…

– Board shorts the whole way. Give or take a T shirt or “wife beater” vest. Rapidly becoming the new cool- (often by older sporting hard men making a comeback) demonstared at XTERRA Buffelspoort by Specialized’s Peet le Roux and this coming weekend by my coach Ian Rodger- who is doing his 1st XTERRA Lite…

“What?! I AM wearing my fast skin!”

Running shoes.

This run course is hectic. Long sections of loose rocks. Sections of sand. Single track. A river crossing- hip deep for most. Big climbs, a loooong downhill. Some shoe sucking mud and yes, wet quicksand, which had me sucked in above the knee! (thats almost a meter deep!)

Better to bring burly trail shoes with real traction and real cushioning. And tighten those laces properly or you’ll be finishing in 1 shoe!

I’m gooi-ing my Hoka One One “Rapa Nui” trail racers. “Yebo” for all of the above. #TimeToFly

Tomorrow we talk “the course”…

After working on your bike, you need at least an hours’ ride, to make sure all is good.

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

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…

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

Click here for Training Peaks power file: http://tpks.ws/rBP

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:

10.20
10.21
10.23
10.21
10.21

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,

Read more ...

Conrad Stoltz claimed victory at the inaugural Pennypinchers Origin Of Trails  which finished at Paul Roos Gymnasium (Stellenbosch) on Friday, 29 November 2013. Photo: Jetline Action Photo

Intro:

Its the middle of “Ice Cream and Beer Season”. (late November) But I  love riding single track. I also love racing. Solo. (Unless its with Princess Hotstuff) I’m in Stellenbosch. I’m also passionate about building and promoting trails. Everyone likes charity. Giving for the greater good.

Enter Pennypinchers Origin Of Trails.   An individual two day mountain bike stage race, starting in the heart of Stellenbosch. LOTS of single track. A real mountain bikers’ race. Not hours of dusty, washboard-y dirt roads like many other races.

Despite sitting on the beach in Hawaii for a few weeks prior, I still had some form buried deep inside and put the hammer down once we hit the first downhill. From there on it was a combination of a steady effort, staying on top of carbs (Clif Shot gels), electrolytes and water, being smooth through the single track and letting the Brain suspension and big 2.2 FastTrak tyres eat up the rocks and ruts. 70km of technical riding in intense heat is a long way, and much can go wrong.

I won Day 1 by 15minutes. I didnt stop at any of the aid stations, but when I started cramping with 30min to go, I stopped for fresh mountain stream water in Jonkershoek. Day 1 was really tough, and riders came across the line in drips and drabs. I remember a qoute from a friend: “Jissie manne, sê vir my dit was vir julle ook blerrie taai?!” (Jeez guys, please tell me you also found it really tough?!)

Fatigue, cramps and bloody limbs were soothed with locally brewed beer, Bartinney wine and tables groaning with the weight of great food. After being away for 7 months, its was great to see all the Stellenbosch locals racing, and many a laugh and groan was shared.

Day 2 (65km) wound through the vineyards and hills of Bottelary Hills, finishing with the renowned G Spot whoops and berms in Stellenbosch. After a particularly fine piece of single track next to the lower Eerste Rivier, I commented favourably on the trail to what looked like a farmer standing on a bridge. To my surprise he yelled with gusto: “Dis myne!” (It is mine!) – claiming “his” single track section. People like him who welcome mountainbiking on wine farms is driving a movement which is rapidly gaining momentum here in the Western Cape.

My lack of fitness caught up to me and it took me half the stage and a serious downhill to get rid of Stuart Marais and Matthew Beers.

Money got raised for various charities: Trail building, schools  and charitable MTB programmes, Wildfire services, Conservancies …

A letter poached from POOT Facebook:

[Another BIG Thank You to all our riders who helped us raise over R200 000 which has been handed over to the following initiatives:

• Stellenbosch MTB Trail initiative – R 64 970 (R 34 970 rider donation plus R10000 each from Pennypinchers, Specialized and Stillwater Sport & Entertainment)
• Banhoek Conservancy – R 13 450
• Songo.info – R 5 380
• Paul Roos MTB – R5 380
• Bottelary Hills Bewarea Trails – R 18 960
• Volunteer Wildfire Services – R5380
• Event Trail building / maintenance / bridge building throughout the year by Corrie and Bennet – R 90 000

We look forward to even greater things in 2014!]

Qouted from NewsportMedia:

STOLTZ SMASHES PENNYPINCHERS ORIGIN OF TRAILS STAGE ONE ROUTE

Conrad Stoltz was in a league of his own on Friday, 29 November 2013 claiming a Stage One victory at the inaugural Pennypinchers Origin Of Trails 70km (long route) in a finishing time of 03hours31minutes11seconds.

“Now that was a mountain biker’s course,” said a happy Stoltz. “Today was phenomenal, starting in the centre of Stellenbosch, my home town. It was awesome to be able to race on some of the best single track in the country. We had access to private property and valleys that I’ve never even seen before.  Despite the tough and technical course, I made time to enjoy the scenery whenever I could”.]

Start in Church street- the heart of Stellenbosch. Wine country, and quickly establishing itself as premiere MTB destination.

Single track with a view all day for 2 days…

Princess Hotstuff telling me to move my butt somewhere on Day 2. I remove the top of my empty water bottle so I can quickly refill at the next aid station. (or mountain stream)

RESULTS:  Pennypinchers Origin Of Trails

STAGE ONE:  Friday, 29 November 2013

70km / Long Route:  Men

OVERALL RESULTS:  Stage One & Two combined

Long Route

Men

1st Prize. Getting paid in wine. Saving the Bartinney Sauvignon Blanc for a special day…

The Professors helped ease the pain.

And beer of course.

It was great to have my sponsors Specialized and  Squirt lube supporting the race. The only “best” chain lube in the world was found in your race bag, which made for quiet (and longer lasting) drive trains – despite all the river crossings and dust.

Also loved the twin bottle cages and SWAT tool box on my Specialized Sworks Epic World Cup.

The Songo.info lads ready to rumble. The vision of Christophe Sauser. Bringing cycling (at first BMX, now MTB ) to township kids in Kayamandi.

Here is a behind the scenes look at the “dry run”- to make sure the course “works” and to see if the safety motos could go everywhere on the single track on race day.

Said scenery. Stage 1.  Simonsberg in the background. Also Theo Blignaut, Hendrico Burger, Spook Groenewald, Corrie Muller and the real legends- the moto crew.

When we rode through Bartinney winery (one of the sponsors) we bumped into owner Rose Jordaan- busy building trail and chopping down non indigenous plants for the big event. Rose also raced the “long” event. Here trail builder Corrie Muller shows us where the climb starts…

and where the climb finishes… Corrie is the local dentist- who built parts of this trail while on sick leave with 2 broken wrists. One of the Boland’s characters.

We stopped for much needed Coke, pies and cookies at Kylemore Supermarket. Needed the strength for the 2nd half of the course:

If you want fun downhills, you need to get to the top.