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 the Caveman is hard work. More news coming real soon…

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.

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!”

The Kamalii softball team looking good!

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.

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

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

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!

Familiar faces in volunteer shirts. Mahalo!

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XTERRA Worlds 2013 swim start. Nils Nilsen pic.

I came into Worlds really well prepared, hungry for my 5th XTERRA World title. I had 6 weeks’ of good training at altitude in Boulder and 4 weeks of good prep at sea level in Kona and Maui.  I poured everything I had into this race. Even lost a few kilos.

4 days before the race I turned 40 and Princess Hotstuff (and our homestay) spoiled me- as much as you can get spoilt before a big race. (ie no big party)

Hoka One One also spoilt me- they sent the new Rapa Nui trail shoe all the way from France. I was so excited when they arrived. By far he best trail shoe I’ve ever worn.

Hooking my Specialized TERRA shoes (already clipped in pedals) onto the suspension’s Brain adjuster with a piece of elastic- the elastic keeps the shoe horisontal (to get feet in easily) and once your foot is in the shoe and you start pedalling, the elastic breaks and falls off. Not very environmentally friendly, I know, but time is money…

The bike is really pretty- when you stopped and got off  for a look. The view was scenic too…

The swim went well, I lost only 30 or 40 seconds to the front group. Once on the bike you start climbing right away. With over 1000m of vertical gain over slow surfaces, uninspiring “down hills” and high heat and humidity, I had my hands full trying to stay cool, go fast and make time on athletes 20kg lighter than me. Ex pro MTB racer Ruben Ruzafa had a monster ride – sat in my draft on the long downhill before aid station 2, and took off up the following climb – building a 2 minute lead by the end of the bike.

My new 2014 Specialized Sworks Epic World Cup 29er  features in my previous blog post – check it out there.

“Wet Pedal” Sweat Rate Indicator. Over race weekend the Trade winds died down and the Kapalua coast got even hotter and more humid than usual. Even on a medium effort ride I sweated straight through my shoes and onto my pedals. The heat became a major factor on race day and quite a number of athletes stumbled and crumpled across the finish line.

I’m taking a leaf out of the Hawaiian Voyaging canoe (the Hōkūalaka’i) building crew’s fridge door notes, and wont say much about the course…

Instead a newspaper qoute by womens winner Nicky Samuels:

At least she had 2 weeks’ mountain biking more than last years winner Javier Gomez.

To me the run was not so much against my competitors (Josiah Middaugh and Asa Shaw behind) and it wasnt so much about running at anaerobic threshold, but more a battle against overheating. Out of T1 the slow 20 minute climb through tall grass (blocks any breeze) was like driving a car with no radiator. Push just a little too hard and blow a gasket.

Jesse Peters pic

Underwhelmed with 6th place. My dream is to win 5 World titles on Maui. Back in SA with my coach Ian Rodger we will analize, regroup and refocus on what it will take to win on this course next year.

A huge thanks to the most avid Sherpa/supporter/split giver on the World!

Also a big thanks to Specialized Racing mechanics Dylan and Eric for a fast, clean bike, and also videographer JB for making me look “pro”.

We didnt start thinking about our Halloween costumes till after the race- I grabbed some garden sissors and snipped like crazy in our home stays lush tropical garden. I had to chase the geckos out of our new costumes before heading down for awards dinner. We built the costume in the parking lot with boxing tape and borrowed hair, a flamingo and a parrot from out home stay. We didnt have a “theme”, but when we walked through the lobby (scraping the chandeliers) and the first person we saw said “Tropics!”

What a beauty. Just when I wonder how can they possibly improve on a bike, the Specialized enigneers comes up with a sox knocker offer. Herewith the completely redesigned 2014 Specialized Sworks Epic World Cup.

Caveman in action on 2014 Epic World Cup at XTERRA Worlds in Maui.

Whats new:

Awesomer suspension! The front and rear Brain systems are the most finely tuned of all suspension systems I’ve ever ridden. Even better than the “old” Epics. I like plush suspension and platforms (Brains) which unlock with very small impacts. The front and rear do this perfectly in sync. Of course, the blue Brain adjuster knob lets you choose you own settings. Its 95mm travel front and rear- I dont miss the extra 5mm we had on the previous model.

Specialized website for more details.

New geometry:

Shorter chain stays, steeper head angle, lower head tube, 1×11 specific,  two water bottle cages.

Squirt lube- lube of champions.

Did I mention the Mega chain stays! (behind the QX1 34T Qring at the height of the tubing is Mega!)  Out of the saddle climbing was never my thing, but now it so efficient and fast, I “dance on the pedals” all the time. Squirt chain lube keeps the drive train clean, smooth and just about maintanance free.

The new geometry is custom made for XC racing and the “Epic World Cup” does not disappoint. With sharper handling, a lively rear end (uphill and down hill) and faster excelleration, this bike is built for the rider who knows his/her way around the race track.

If you dont have the stomach for the World Cup handling or the legs for the single chainring, the more traditional geometry Sworks Epic with 2 chain rings is still available.

Nice, clean internal cabling everywhere. Brakes, gears and Command Post. Looks good but also saves pounds in muddy races- esp with the 1×11.

SWAT (Storage, Water, Air, Tools) technology:

Removable storage box for tube, CO2, tire lever and tire plug. Or sandwitches. Clean, quiet and with a low centre of gravity.

SWAT EMT tool storage cradle next to the shock mount. Slides in and out of place with a reassuring “click.” Its Caveman proof- I checked.

Brand new 27.4mm diameter Command Post with 5cm saddle drop (for me, not sure on stock spec) with internal cabling.

Roval Controle wheelset. New, wider rim design (bigger tire volume and more stable sidewalls) with low spoke count 24fr/28rr, new bearings and yes you guessed it- even lighter wheelset. Carbon, but Caveman proof.

Specialized Brain inside RockShox fork with sturdy & light thru axle.

Slippery/loose, powdery and grassy surfaces here in Maui- put the velcro of XC tires on the front- Specialized 2.3 Ground Control Sworks at 22psi.

This astonishing bike also comes with build in air conditioner,

and mini bar stocked with the best beer in Belgium…

More about this incredible bike soon.

2013 XTERRA USA Championship from XTERRA TV on Vimeo.

In the build up to USA Champs, Boulder received 20 inches (510mm) of rain in about 5 days- the annual rainfall usually expected in a year. Once the rain subsided the incredible devastation of the flooding became clear. We dont have a TV, so I only realized the scale of the damage once I ventured outside to try train. In the middle of nowhere, this car was swept off the road- the yellow “do not cross” tape stuck in the wiper telling part of the story…

In order to get some riding done, I crossed quite a few yellow barriers myself and “carefully” rode on the white line to avoid pot holes.

Flight over Salt Lake City was also watery

Liezel and Gary Mandy spent a lot of time and effort designing race kit, making sure the right logos are in the right places and the right sizes. And of course, once in Ogden- lots of time at the printers.  (Boulder businesses were closed) Stoked with the comfortable and light Castelli RossoCorsa kit with its hydrophobic INSTADRY SPEED FABRIC.

“I’m so awesome, they gave me number 1 AND 2.” At XTERRA your current Series ranking determines your number plate.  After 11 “go’s” at the USA Series titles- and 10 Series wins, (Silvain Dodet, FRA won in 2004) this years series was a nix for me. If you dont know the story- I crashed in Vegas- cut my hand, continued to race and train with the injury, which caused much worse (and harder to fix) compensation injuries. Which made me DNF in ‘Bama and DNS in ‘Richmond and put me out of the series. So I was free to travel and train leisurely for XTERRA Brazil, Italy and Cross Tri Worlds.

I jumped the gun a bit and deployed the Kona themed Hoka One One Bondi Speed shoes for this race. Other than the 29er feel over the rocks and great cushioning on the mine shaft down hill, I was hoping the colours (representing Kona Lava and tribal design) would match the fall colours of these beautiful mountain slopes around Snow Basin Ski resort. But unlike the spectacular past few years, the trees had not yet turned colours much.

I’m not going to go into it too much, but I slightly overcooked my last big training day a week out. Then 2 days of packing up an entire house and moving it to storage down in a basement didnt do much for certain muscle groups, general recovery and troop morale. Thus lots of rest, hardly any training, body work by Todd from Interative Healing in Boulder and eventually some light fly fishing was prescribed by coach Ian.

When Ian’s new recruit and fellow XTERROR Anthony Snoble heard about the “fly fishing scheduled into training” he yelled (New York style): “DUDE! I’m BROKEN from Ironman, and I dont get “fly fishing”!! What do I have to do to get “fly fishing” written into my training programme?!”

In Western Cape’s (South Africa) gin clear streams, Brown trout* is a rarity, but here in the Ogden Creek, below the swim course, they are a dime a dozen. Ok, maybe a dime a dollar on the Caddis fly, but once I put the Parachute Adams on, they were a dime a dozen… Considering its ankle deep water running next to a busy road and through some neigbourhoods, there are some good sized fish in there.

*No fish were hurt in the making of this blog. Also, thanks to our gracious home stay Guy Letendre for the use of his gear. And Colleen for her car. And their first born’s bedroom. And their bike tools. And the fridge and the kitchen. PS- Sorry about the damage to the contents of the M&Ms jar…

Homestay Colleen found other transport- just down the road.  Also big thanks to Eric from Specialized who gave my bike some TLC.

Race day:

After a week spent mostly in bed or massage table, I was quite uncertain what was going to come out.

The swim was looong. One of the bouys floated away, and I was holding it together nicely for the 1500m, but the other 700m didnt go so great and I lost about 90″ to the leaders. I swam 29.34 instead of the usual 19.34 -ish. Full results here.

After a few tentative minutes on the opening climb up Wheeler Canyon, I found my legs and started putting the power down nicely. I recently switched to the more oval (16% oval) QXL Qrings. (Non round chainrings) And found quite a few Watts gained compared to the “old” 10% oval Qrings. This is also part of the reason I didnt get to ride the ridiculously cool new 2014 Specialized World Cup Epic 29er I test rode in April. However, there is an XX1 style Qring in the works called QX1- which should be ready to go on my 2014 Specialized Epic for XTERRA Worlds.

Thanks to Nils Nilsen for the stunning pix as per usual.

By the time we hit the 1st of 2 puny little down hill sections on this beast of a climbers course- I was up to 2nd place. Chasing Leonardo Chacon– a respected ITU and Olympic athlete, and now an XTERRA cross over from Costa Rica. Leon has a smart coach, he sleeps on a volcano at 2000m, trains on a volcano at 1500m, got 4th at XTERRA Worlds last year, won XTERRA Mexico this year, he has been riding his MTB specifically for this and most importantly- Leon weighs 65kg. (143lbs) Now I’m 20kg heavier. I know- its all muscle, and more muscle makes more speed. Right?

Without getting all mathematical about it,  no matter how much you’ve trained or how fit you are, assuming everyone is equally fit- power to weight ratio is what its all about on a course like this. To draw a parallel to cycling: You dont see Tom Boonen and Fabian Cancellara (both 180lbs/82kg guys) contesting Mt Ventoux or L’Alpe d’Heuz?  And I’d love to see Nairo Quintana (57kg) bounce around on the cobbles of Flanders. SA cycling legend Willie Engelbrecht calls it “horses for courses.” But I think he was referring to the garage full of dirt bikes he kept- after his sterling cycling career.

This course is a point to point bike- lake to Ski resort- which gains 3400ft, but only loses 1500 ft. So there is about 1900ft gained but not lost. Not a fair course to have USA Champs on year after year for 9 years, but it is what it is and I have to make the best of it.

On the little 3min23 downhill halfway through the course, I cut Leon’s lead from 1.20 to about 30″. But after that it was all climbing again- up to 8000some feet. Leon kept the gap to the top of the climb- he is a Specialized rider too, so no equipment advantage for me there.

For the Strava fans, here the Strava file for the down hill during practice-  wonder how much faster my race time was.

I passed Leon just after the summit, and on the final drop to the finish- a weird, fast but mostly non technical yet dangerously leafy tunnel to the finish, I made a minute. (Video is in the making.)

Brewing behind me was the perfect storm:  The 3 hit T2 at the same time: Leon was joined by ex pro mountain biker and fellow tiny guy Ruben Ruzafa, (also Specialized) and mountain man, smart trainer, leader of USA Series and lover of altitude and mountains- Josiah Middaugh.

I had a minute lead, but these guys chopped it down by the summit of the 1st of 2 big climbs. With another big climb looming, and my ass dragging, I had no answer as the 2 little and one medium guys took off. The 700ft gained on 8k of the run is lost all at once in 2k. With no one to chase and no one chasing, I shuffled down, saving the quads for Worlds training starting in Kona yesterday.

Josiah and Leon had a spectacular tussle down to the last mile, when Leon dropped the hammer and won by 55 seconds. I know Josiah’s prep was far from good- I’ll let him tell (or not tell) you more about it. Ruben who was 2nd to me at ITU Cross Tri Worlds, was 3rd, about 30″ behind Josiah. XTERRA Worlds is going to be action packed!

Bradley Weiss had breakthough performance for 7th- Dan was 5th- so 3 Saffers in the top 10.

Not overly stoked with 4th, I decided to get my own trophy in the creek on the way home.

The next day we were on our way to Kona. Princess Hotstuff formulted complex formulae to find the cheapset flights. They include factors like cost of flight, luggage fees, bike fees, time spent travelling, bonus mileage programmes, and pervious bad experiences. American, US Air and Cathay Pacific are voted off the island for ridiculous bike fees.  The cheapest way to Kona was with Alaskan Air (which included the cost of the hotel) and had us spend 22 hrs in Seattle. It broke up the travel nicely and we got to see parts of this amazing city.

We took the light rail to the fabled City Church on 1st Street, and was inspired yet again by pastor Judah Smith. Look out for the webcast dated 22 Sept called “Still havent found what I’m looking for” on TheCity.org.  Afterwards we strolled over to the Space Needle- and even though the weather looks nice when the picture was taken here in Seattle Alaska, you may as well keep the umbrella out for the next rain or cold wind. We were wearing our entire winter wardrobes and later the evening used the umbrella as a wind shield…

Warm me uppers in the Space Needle.

Other than the weird and wonderful- When is Cape Town getting and amphibious bus tour? Think about it-no traffic, no okes selling cell phone chargers at the robots, no hi jackers and no speeding cameras…

we also visited the Pikes Place market and totally mind blowing Chihuly Glass museum.

Day 1 in Kona: XTERRA Worlds training camp is ON! Bring on title #5…