Posts Tagged ‘Xterra training’
Christmas day training
Wakey wakey. Its Christmas! And there is some training to be done.
A hearty breakfast to put the POW in Power. Some of us has Avia AVI STOLTZ for breakfast…
The Caveman’s semi secret XTERRA tips
2008 XTERRA Worlds
The Caveman’s somewhat-secret XTERRA tips.
“Somewhat secret” because I borrowed (and modified) the article from my “All” (previous blog posts) page.
• 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!
• Its all about The Base: The most important bike workout during base training is a weekly long ride in the mountains. I usually do 3 rides* a week of 3 to 5hrs at 50-75% of max HR. The key is to try and climb as many vertical feet per hour as possible. For me 1400ft per hour is good going. (That includes the down hills and flats) When climbing I focus on a high cadence, (at least 90rpm) smooth power delivery, and keeping a good, relaxed posture.
Rest day fun activity- Caveman style
When it snows outside, you have to stay sane somehow!
For the past 11 years, Friday is my day off. Usually I’m quite broken by then and I’ll be dragging most of Friday- till energy slowly returns in the late afternoon. I try to use the rest day to catch up on admin, get a massage, run errands, work on my bike, dress normally (ie not lycra) and importantly- do something really fun. Like taking the new puppy (KTM 450 exc) for a spin in the snow!
Of course I justify it as “skills training…” I found the dirt bike makes you concentrate 110% all the time. If you dont- you’ll get really hurt, really quickly. I treat this thing with more respect than a loaded gun. With XTERRA racing, you only have to concentrate (even with lactate coming out of your ears) during parts of the race. Single track, technical run sections, turn buoys in the swim… The rest of the time you just take the hurt while your brain freewheels. Mine anyway.
Apart from the mental training it really makes me feel alive. My cousin Johan has a KTM 360 – a gnarly 2 stroke beast- and Johan is only 130lbs and cant reach the ground! He did his PhD on blood parasites on reptiles- (ie catching snakes all day) a hard job. When he gets frustrated, he takes his KTM out and thrashes it- even if its just up and down the track – and comes back with a big smile and pressing with his forefinger on his chest, say: “it feels like my “refresh button” has been pressed!”
Ice Head pressing his “refresh button…”
Training Africa style…
I’m still on my parents farm near Lydenburg, South Africa, where I spent most of the Southern Hemisphere summer.
Real training started last Monday. My coach Libby Burrell (libbyburrell.blogspot.com) emailed a training program, now there is structure, and less play. Heart rate files are being recorded and emailed with my Suunto t6, logs filled in, I had my 1st massage since XTERRA Worlds in October. Any eating wise, “I’m back on the wagon” like they say in the US.
Here is a peek into “Conrad Stoltz ‘s average training day on the farm”:
After 4 hours in the saddle and home just around the corner, that last sand trap is almost a welcome sight.
The Caveman’s semi-secret XTERRA tips
• 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!
