Vegabonding and getting ready for Boulder Peak 5150 road triathlon
Created on 14 September 2012
Conrad

For those not in the know- Liezel and I have been traveling the USA searching for the perfect place to base ourselves for the summer. We literally crossed the country and saw dozens of places. I’ll write about the experience in a series of blogs later.
We spent most of our time in the endurance athlete Mecca of Boulder, Colorado. We know a lot of people there and they LOVED asking us: Where do you live? And “How long are you here for?” We hated those questions. Our answers about “how long” were usually counted in days or parts of weeks and usually our eyes were in the sky or on the floor. And WHERE was even trickier: Our stuff lived in Storage Unit #133. We bounced between well do-ers and ex pats like the Ratays, the De Reucks and Bobby McGee’s mother in law. She kept talking about “Malcom”. We though it was the cat, but we soon realized she does not have a cat and Malcom is actually Bobby’s real name. (His wife was his bank manager before they met, and was one of the few people on earth to know him by his first name)

Our “transport” was even more dubious. (Liezel and a backpack or 2 still needs to get on) Chris and Erin Ratay let us use their Bajaj Chetuk. The Indian version of a Vespa. We rocked Specialized helmets and cycling rain gear as opposed to the more Vespa-y skinny jeans and ‘cool helmet’ or ‘no helmet’ with trendy hair do and /or mustache and /or piercings and/or tattoos.
Most Boulder Pro athletes dash around in shiny BMWs, sponsored $60 000 SUVs, or, the up and comers would at least have a newer Subaru with bike racks. Not the Cavecouple. How we thoroughly miss our modest little Kelfords Ford in South Africa!!! The Ratays, (Guinness World record holders) I met in Lydenburg, South Africa (a small place) as they were motor biking around the world for the 2nd time. They stayed on the farm a few times and we crashed in their basement in Boulder more than just a few times! Check out their amazing blog here Ultimate Journey.
Being a hard core motorbike guy, you have to understand the desperation of the situation for me to ride with my feet and knees touching. (its akin to a cowboy wearing a skirt) I could daintily slide onto the seat and my wife would have to throw a leg over! Instead of me throwing a leg over a fire breathing, knobbly tired, rocket ship… Whether its bundu bashing on the “little” one, (450cc below)

or the big daddy packed for camping- KTM 950

But what I lost in pride, riding a scooter, I (kind of) made up at the gas station…

And thats filling it to the brim…

As for working: We were head quartered from a bookstore- “Barnes and Noble”- it has free wifi and a Starbucks inside. (The background obviously made it hard to focus on trivial everyday office work like buying flights, filing taxes, PR, blogging etc) Although this position was the perfect place to observe pros coming in to check if they made the cover of the latest Triathlete magazine. I “bust” Tim O’Donnell buying a few copies of himself. Great guy. Was just a chunky swimmer kid when I first met him “way back 2003″ at the Olympic Training Center, but now he goes long, is a fast runner, and has one of the better blogs on the block.

We also got some business done. Here my Sports Manager (Franko Vatterott) and my Bank Manager (Liezel) go for coffee Boulder style…

We also visited with Becky at the Thule luggage HQ in Boulder. Once you’ve used quality luggage like this, you simply cant go back to luggage where a wheel would squeak for a few weeks and then later fall out, zippers burst open on the conveyor belt, or you’d arrive at a swanky hotel, looking like you live in a dumpster. Or a storage unit…
I had the honour to meet Dirk Friel and Dave Criswell (actually, the whole office staff) founders of Training Peaks. A web based training and coaching software. It allows my coach Ian (in Cape Town and sometimes coaching in Mallorca or darkest Africa) to upload my daily training programme. I, anywhere in the world, can give feedback on every body function and state of mind or meal choice or weather condition imaginable. And most importantly, download the training sessions I did- power reading on the bike, heart rate, speed, altitude, temp, cadence, GPS maps, Training Stress Scores (TTS) etc. All this cleverly records on my Suunto Ambit (running and mountain biking) and Quarq power meter. (road cycling)
The training software is super complex, and Dirk and Dave took the time to personally teach me how to optimize the use of this revolutionary tool which allows 2 people at the opposite ends of the earth to exchange the right (and enough) data to keep getting faster and winning races, despite the age everyone keeps going on about. Scientific training, together with talent and determination trumps all. This training tool is revolutionizing endurance training from beginners to top level athletes around the world.

My Training Peaks home page today.
Other important business I had to see to was the issue of why havent I been able to run the past 3 years. Since THAT cut in my foot in Richmond, (I’ll spare you the pictures, but you can refresh here) I havent been able to run uninjured for more than a few weeks. I spent a fortune in therapy and tried a wide variety of treatments. I really have to take my hat off to the many professionals from around the world who helped me- If I have to name names I’ll surely miss a few, but its been a humbling experience. Not being able to train running became the norm, and my coach Ian Rodger somehow kept me going fast by loading the bike and otherwise acting like a hypochondriac- working phrases like “rehab”, “prehab” and “hows the calf?” and “hows the Achilles?” into daily communication. A 30km (20mi) running week would be something of a break through. After a race I often wouldn’t run at all for a week. Actually, here (below) is what a good run would constitute: It was 5 days before Boulder Peak 5150, a 30minute easy run round and round a soccer pitch on Astro turf. (Havent run on a road or any paved surface by choice in 3 years)

Top speed was just over 16km/h (10mi/h) which is what used to be warm up pace for me. The last 7 minutes I did some low impact running drills. Feedback to Ian would be something like: “Easy 30′ run with 7′ drills. HR low (115-120-ish) Calf ok”

Considering the results I have had the past 3 years, I consider myself lucky or well coached or good or something. Frustrated for sure. Despite hardly running in 3 years, I won XTERRA Worlds by 5 min, 2x ITU Cross Tri World Titles, 3 XTERRA USA Series titles and maybe 90% of the XTERRAs I raced. But it was stressful. Knowing I have no running fitness or background, I had to build a huge lead on the bike and then cautiously run tempo and hope I dont have to do anything spectacular if I get pushed really hard. I’d deal with the injury fall out afterwards. Of course you cant hide this kind of thing for 3 years, so later on the “out of sight out of mind thing” didnt work anymore. What was most frustrating to me was I did not know WHY I was getting injured. How can you get injured if you only jog 7km a week?
On the insistence of Franko and not inconsiderable help from the folks at Specialized, I got a quick appointment with Sports doc guru, and the creator of the Specialized BG Fit shoes, Dr Andy Pruitt. He listened to my story and within 30 seconds told me it is Retrocalcaneal Bursitis with Achilles tendinosis. Basically from years and years of doing sports in tight fitting shoes, sports people get a bony growth on their heels. The Achilles tendon rubs over it, obviously the protruding bone causes much more friction on the Achilles than normal and hey presto- you have a perfect storm. A Mechanical injury. If you cut the bone away the problem goes away. Being middle of racing season, cutting bone is obviously out of the question, so we went with the conservative approach:
– Throw the minimalist (low heeled) shoes away and go with the highest heel shoe you can find. Then put heel lift in the shoes. This high heel opens the angle between the calcanius and achilles and reduces friction.
– Cut the heels of my shoes open. Material pushing onto the tendon causes more friction. All my Avia shoes are sliced open in the back. The shoes are great, its just my bony heels needing space.
– Stop stretching calves. At this point I was stretching like mad. It just drove an already inflamed (tendinosis) tendon into the bone.
This was just a few days before Boulder Peak and XTERRA Colorado the following week, but since the day I walked out of Andy’s office, I havent felt a thing.

Other than the heavy stuff,

I got some homework done with my lovely wife. Its so much fun to train together. Even if its only the warm up or easy rides. She is quickly becoming an endurance machine. As opposed to a fast twitch Netball & fitness machine.

Did the rest of the homework alone. One has to spend a lot of time hanging upside down on this thin, flat bike to get used to putting out extended, constant power. As opposed to sitting upright on a mountain bike- where you can enjoy the view and pour some serious power on the pedals. (I lose about 30W in the TT position. Muuuch better than the 60W I lost at SA TT Champs in PE just over a year ago.
A quick blog about the actual Boulder Peak race next.
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