Morning training for Epic support staff:
After dropping my Dutch friends at the start, I 'hightail' back into the mountains to load luggage and head to our next destination, Caledon. But before that, I decide to do my Wednesday morning fartlek run while I still have the opportunity of making the most of this amazing area.
After checking the clock on the kombi (I don't like watches and gadgets), I begin at a slow jog, which I intend to maintain for the next 15-20 minutes before turning around and 'klapping' it back up to 'Die Laaitjie' guesthouse. Cruising at warmup pace, the legs feel good and I gradually increase the pace whilst taking in the view.
After turning around, I decide to 'fartlek' the return journey, which includes several 'gut-busting' climbs. All on gravel. Up and over the final hill, I cruise back down and past the kombi, exhilarated by a great effort. After stopping, I walk back to the kombi and check the clock; 38 minutes or so of solid effort.
Now for my "cooldown/core/plyometrics" workout:
get the bags from all three cottages up a 15% loose gravel incline into the kombi parked at the top, hitch the trailer, shower and leave.
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| The bags get moved to the top cottage: |
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| And up the hill. |
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| Into the kombi. |
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| The trailer and the errant jockey wheel - 'n boer maak 'n plan. |
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| Shower, change and...'n koppie tee met 'n bietjie diktee. |
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| And we are off to Caledon. Managed to see some of the race en route from my suite. |
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| Mister African: 'Raynard, ek is by die pisplek. Wag vir my asseblief.' |
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| 'Ja kaptein Nambo!' |
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| 'Lekker. My "excess baggage" is verby.' |
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| Rwandan prodigy: Adrien |
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| Alex Moos of Team BMC. |
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| Erik of the legendary Team 29ers. |
Images of yesterday evening's Dutch summit and massage therapy. Bert took a tumble and required stitches in his elbow. Today, he'll ride with the added protection of some sun-protective Second Skins sleeves.
And finally. Being a mechanic is tough work, especially if you are Sven of Team 360 Life. Heart Choice Energiser and Gastro Choice pro-biotics will get him through a long night's work.
