It’s no secret, Dan Hugo is the real deal. A student of the game, a master of tactics and a possessor of all the traits of a real champion, I truly enjoy the moments I get to spend with him from time to time. His energy is one of constant inquisition, always wanting to know that little bit more. It’s a trait we should all adopt. I enjoy sharing his tales with you here as his journey goes to the top of the pile, where we will see him in the rainbow stripes at some point. His drive for perfection is fantastic. Perfection is the driver, excellence the goal and application the pudding.

I always feel pumped to be on the start line with him because as calm and nice as he is until the gun goes, I know that once the gun goes, he is there to be number 1 and that number only. It’s another trait I admire immensely. Before and after, best of mates. During the race – I will do everything to beat you.

And so, we catch up with Dan from abroad, where he is in Boulder, prepping for Xterra Worlds in October.

1.       Quite a year so far. Success, injury, success, hectic travel/racing… If you had to summise it in 250 words for us, how would you tell the story?

Thanks mate. Think you summarise better than I could there. But agreed, its been a few things. Mostly feel like I keep making mistakes and keep learning. Perhaps thats just the way it’ll always be. For example, the travel over from South Africa before Wildflower could have been so different, and that would’ve initiated a different race block. So too at the end, I over cooked training at the end of the two months in the USA. When feeling good at altitude you need to hold back with patience and maturity. Seems I have neither, and as opposed to closing out with my best form in Texas at a 70.3, I was trying to salvage energy the days before. When I really break it down, they’re all valuable lessons and I’m stoked to be on the journey. The three Xterra’s here were all second to Stoltz, and again with each, feel there is more, more to learn and master. And until I’m crossing t’s and dotting i’s I cant be complaining.

2.       I know you got a stack of new toys this year – give us a run through of your new favourite toys.

No kidding, the toys have been incredible and keep getting bettered on. The biggest change was getting onto the two Specialized 29er’s I have in the Epic and HT. Both remarkable leaps forward for mountain bike engineering. Radical rides. Been interesting to run in the Puma Faas range as part of the minimalist movement. Oakley got involved this year and its made life far visually agreeable than before. Sometimes its the fine detail though, like the changes in the Prevail helmet, the plastic spacer for your ears, that make the biggest difference in comfort. Along those lines, having access to the Duesouth stocklist has been a really cool freedom. I’ve stolen camera gear, Petzl Tikka, Speedo googles, waterproof-ipod cases to name some favourites. Such a versatile store with some funky toys.

3.       What are the remaining goals for 2011 and which races will we see you at?

Trying to do less on the second half, and focus on the Xterra Worlds at Maui. I may hit one more 70.3, possibly Muskoka in Canada, and the the USA Xterra Finals in Ogden Utah, before getting set for Maui with three weeks on the islands.

4.       How different is the work you are doing with Sindballe vs what you used to do? I don’t expect the secrets, but just some general pointers.

Biggest difference has been that the big days are really big, and the rest days are very little. Its either on or off, but when on, its really on in both quality and volume. Problem is, unless prepared to simplify you just cant absorb the big days. So thats where it’s hinging at the moment for me, and with most athletes I think. Can you live like a monk?

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Many thanks to Dan for taking the time to answer the questions for me and taking a real interest in his life, beyond the tarmac.

A few more interviews coming soon with some top quality pro guys, to provide motivation for us age groupers. If there are any specific questions you would like to have answered, please drop me an email in the contact page.

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It’s 4am and the alarm goes off. 4am. I am wondering how I am going to drag my tired self out of bed and across to Grabouw to race the best guys in the world. A cup of Brazil’s finest coffee gets my system purring and a big bowl of cement cereal settles the hunger for a while. Car is packed and gear is loaded and off we go for the 50min drive to Grabouw, where it’s time to let it all hang out and see who has the mostest on the day. We carpooled 5 of us into the car to keep out footprint down, something you can read more about on Pure Planet Racing’s Website.

I count the names in my head that should be ahead of me. Stoltz, Hugo, Murray, White, Boonstra, Horner, Pfitzenmaier, Porteous. That leaves me in 9th on a great day. 8 top level pro’s at a South African Xterra. It’s a growing sport, thanks to Stillwater Sports and the team. Cracking a top 10 will be a great day for an age grouper like myself. I like that people still think I am pro, that at some stage I must have been pro. It’s proof that doing the work means you can feature with the pro guys, even if you are working 9 to 5 within a high pressure environment. While I have never been pro and never will, I like that you think I am.

Back to the race. It really was a glorious day in Grabouw. Essentially a little moody, with that hint of excitement and notion of adventure in the air. I got set up next to Stoltz, greeting familiar faces and a few new ones who read Urban Ninja. Thanks to all who come to say hello. I can be very much in my own space on race days. I appreciate your efforts.

Warm-up went well and the legs feel a little less than spectacular after another wonderfully busy week, but I am ready to rip. A year ago I had been on the MTB for 2 months. I lost 23minutes to Dan Hugo on the bike a year ago. This year I wanted to improve that. Into the wetsuits and down to the swim start, where emotions are worn on sleeves and a pat on the back can make your day.

2 minutes before the start I opt to move from far right to far left, the best decision I`ll make all day. The gun goes and the pace is not mad, I can hang on and manage to hang feet until the first buoy in the top 6 guys but have to let the first 4 go on the return journey. I swim with a small crew including Stoltz on the return journey, trying to minimize damage and maintain form, saving the legs for the rest of the day. I hear 60 seconds down as I exit the water in 19:30, which is not a great swim for me. In the last year, I have let it slide and it’s something I have to work on, I tell myself.

Stoltz powers past me in the run up to the bikes and before I have my wetsuit off, he is out of T1. As I exit T1 I hear it’s now 2 minutes down. Clearly, transition is not my forte and I curse myself for not doing some practice. Onto the bike and the legs feel great. I catch Wood at 2km and go by, riding sections of tight trail and sand that a year ago would have cost me major discomfort and walking. The course is beautiful, lots of 90 degree turns in sand, fun single track and amazing views. Ty White comes by like a freight train around one of the corners and I know he is never to be seen again. The kid has class and he is going to have an amazing year. At the top of the hike-a-bike I hear I am 7 minutes down, not at all suprised to hear Dan is tearing up the course. I see Boonstra and Pfitzenmaier has come past on the hike-a-bike actually riding his bike. Porteous is just behind me and I attempt to follow his wheel when the road is open but as soon as we hit the single track, he is gone.

The rock garden is epic and slow going for a guy like me just trying not to fall. I manage to not put a foot down and get through the rest of the ride without issue. Into T2 I lose a shoe and have to go back to get it. More wasted time. It’s 2:30 down to Porteous, 3:30 to Boonstra and 11minutes down to Dan after the ride. I pat myself on the back for being relatively 14minutes faster than last year on the ride. Time to hit the run with gusto as its a tough one and I have seen some guys implode horribly on this run. I am in 7th and I know that with a perfect run and some luck, I could run myself into 5th. The run is brutal and your legs need to be perfect.

At the 5km mark, I count my split to Porteous at 1:30 (love the big boulders as time reference points on the route) and my legs are done. My hope is fading of catching him. I go into survival mode, happy with my 7th until I hear someone behind me at the top of the hill, not 15 seconds down. Sneaky russian! I have a quick overview and decide that I am going to hit the downhill with everything I have, letting age and experience (and some weight advantage) plus a little gravity give it one last go. I am operating on 100% instinct and 0% control as I blaze down the hill. He is nowhere to be seen as we hit the beach and I judge Porteous at 1min ahead of me. I am not going to close it in the last km as he is chasing Boonstra so I ease up and run home with a little grace, a little finesse and with a smile on my dial.

7th, just shy of 13min down on Dan, the winner. Stoltz out on account of a bronchial infection. Horner 2nd, Pfitzenmaier 3rd, White 4th and the do or die battle between Boonstra and Porteous for 5th and 6th. I am very happy with my performance. Last year, I was just shy of 40min down on Dan who won then as well. The sun is blazing and the rest of the Xterra Warriors are coming in thick and fast after me. We sit in the spectacular Rehidrat Recovery Zone, drinking jugs of the electrolyte mix, eating bananas and talking war stories in the shade. This is what it’s all about. The stories, the tales, the excitement, the adventure. From the slowest people doing the Lite version in a team to the fastest guys at the top of the sport, world wide, we are here to be a part of something bigger than ourselves, to prove to ourselves that we are able to conquer convention and overcome ordeal to walk victorious into the afternoon with a sense of self worth, of achievement.

A big thank you to all who made the event possible, to everyone who came out to be their best and to my incredible crew of sponsors who make it all worth while. Pictures a little later in the week…

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Today I am leaving our wonderful accommodation in Kona for this place:

I am racing this weekend, just two weeks after Ironman Hawaii. A whole new experience, this training immediately after an Ironman. Will I do it again – hell yes. I feel way better than I ever have, two weeks after any previous Ironman. A combination of better preparation and better conditioning, sure, but also nice to have stayed active and kept moving. Exercise has been very light with only a few runs and lots of short bikes and swims. Feels pretty good.

Will upload some more Garmin stuff after the race, so you can see how that went. I am going to go all in with the Forerunner on Sunday, covering all 3 disciplines. It’s going to be very important to watch my top end heart rate as I would imagine I am going to have very little speed but a very solid sub maximal effort in me, so its going to be all about those last 5km on the run where I am either going to lose or gain 5minutes, which is podium in age group.

THBK Jnr did quite a cool interview for Xterra TV and you can catch that by clicking here…

Also, have a read at this, It’s what i`m going to be reading on the airplane to Maui. I need a break from my current book which I am slightly obsessed with. Thankfully its 1200 pages so lots to be obsessed about and much going on there, but a break is needed today.

Here is a great preview on the weekends race too…

I have new tires, new chainrings, new (well, have run in them to wear them in) shoes, new clothing, gear and all the energy inducing nutrition a dude could dream of. I am ready, set and hopefully, will save enough for the Spooky Forest and the last few hills home.

Have a great weekend out there…

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I have wanted to interview Dan for a while, having bought him a drink when he was underage in a dodgy bar in Madeira, many moons ago. It’s been a privilege to watch his rise through the ranks to being in my opinion, one of the finest multi sport athletes in the world. He is a thinker, a tinkerer and like me, mildly obsessive at times. These answers should convince you to watch his progress and learn from the details he presents to the world.

I may be one of the guys who understands your drive to get every nanomillimeter out of your body better than most. How much of a difference do you think body composition makes, even among the pro ranks, where differences are small and vary race to race?

My man, that’s a lengthy response with currently heated emotions you summon. Yes, at the top it seems to become ultimately specific. Perhaps the most relate-able example is a Contador vs Cancellara – both cyclists, both icons, both unbeatable when the playing field suits them.

The Xterra racing on the USA circuit is really varied, and often highlights strengths and weaknesses amongst the few at the top end. The series final was the past weekend, which including 3000ft of elevation gain on the bike alone. Which is as much climbing as Alp d’Huez. With remote transitions we hardly had any descent, making it a very course specific race. I was grumpy regarding all this, until fellow South African, Conrad Stoltz, who is not a climber either, biked 5minutes into the rest of us.

Reality is, we all have varied ability, and limitation in how much we can adjust them. I am still figuring my own capabilities, and am really curious to spend a season more focused on Ironman 70.3 racing. I believe my body and energy systems may be better suited to most 70.3 courses. I can only race a handful of events in a season, and being able to hand pick the courses and condition that best suit my ability is weighing odds to my favour.

Tell me/us about Boulder and why you have seemingly fallen in love with the place.

Boulder is the triathlon mecca of the USA. Especially for the long course triathletes. A tough generalization, but Ironman racing is the pinnacle of the triathlon niche in America. And all its A-list reside for all or part of the year in the small town nestled against the Colorado Rockies. Between the perfect weather and perfect bodies – there is plenty excellence and inspiration to feed off and become the best athlete you can.

Boulder is at 5400ft, but a quick drive and you’re running at 8500ft, or any longer ride can be done mostly on Peak to Peak highway, which again is undulating at 8000ft. There is rolling when going North-South, and flatlands when headed East. West has a variety of climbing to suit any session.

Beyond the triathlon circles its very similar to Stellenbosch. Small, a uni town, affluent, very sports orientated. And overwhelmingly hippy. I’ve not smelt such strong weed nor seen so many dreads on any of my travels. I do like how progressive town is – definitely a thinking man’s home with a active lifestyle as habit.

Working with fat oxidative rates and improving them is becoming slightly more trendy but I still find myself with blank faces when I approach smart people about it. Can you tell us your experience with working with fat oxidative rates for the body as well as where the limits and shortfalls lie?

Sure, I was trying to maximise my aerobic oxidation capacity this past summer. Forcing more and more of my energy to come from fat energy as opposed to carbohydrate energy which has lactate as a by-product. I am still a student of the game, and will always be it seems.

My feeling is that optimal diet is not such personal to individual athletes, but to individual athletes and their current race goals. I got incredibly efficient at aerobic exercise, which would have been golden had I been training for an Ironman. However, with 2h racing much time is spent at Threshold and even VO2 max, and I’m uncertain whether focus on fat oxidation should be primary or secondary.

Either way, I tipped over the edge, not for training too much volume, or eating too little, but for eating vary specifically and in specific patterns. Forcing my body into a state of hypoglycemia regularly. The hormones that respond to restoring normal blood sugar get desensitized and eventually a domino effect had me totally “hormonal” in bad way. Sure, thats an oversimplification, and lack protein was critical to the melt down, but trying to maximise fat oxidation laid the foundation to a collapse. At the same time, there is much benefit not just as an athlete but as an individual pursuing a state of well-being.

Good fats are beyond good. They’re essential. Sugar and stress is the enemy of health.

You are coming to the Big Show this year (Kona), to watch, work the expo and watch the race. Is it on your to-do list, or like Conrad, are you going to leave it to us “crazies”?

I have never felt more inspired to race Ironman some day, and especially to race Kona. I have spent the past four months very close to the inner Ironman elite here in Boulder, and could not resist the thinking that Ironman is normal and that Kona is the holy grail.

It may be years from now, but I will race and represent South Africa in Kona.

For Maui, what are your expectations this year after a bit of a melt down mid year? I know of a few pro’s who’ve had melt downs mid year and come back to win a world champs later in the year, across various sports. Where do you see your role in the race?

I’ve had one outing at Maui before, and am really excited to be returning two years later. Getting there, and getting to the finish is not to be taken for granted. I hope for a bit of magic, but I know how much better I can be, where I can still improve as a rounded athlete, and until such a time as me believing I am the best I can be, it is hard to believe I’ll be the best in the world.

I am swimming well, and riding is close. With some good legs on the day I’ll be close off the bike, in theory, and would gladly be surprised on the run. We’ll see.

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There you have it. Dan is someone who takes his profession extremely seriously, someone who I enjoy talking to and who I learn from every time we go for a bike ride (where I am merely hanging onto the back). We wish him luck for Xterra Worlds, but more importantly, we will be buying him a coffee in Kona to laugh at life. Follow him on Twitter for more regular updates. His tweets are always raw, which is kieeeef bru.

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This weekend I was lucky enough to have a bike ride with a real pro again. Now that I have a bit more power on the bike, I took it upon myself to take the Rural Rasta out for a ride with Dan Hugo, all round great guy and full time Xterra Pro.

Riding with a pro is a special experience not for how fast they go (we were able to hang on most of the way) but with how much ease they do it. I think you will find some answers to the cause in my posts on 10 000 hours of work.

It’s no different to a great graphic designer, who belts out the most amazing design with what seems like zero effort.

Dan is the same. Watching him tick out a pedaling action so smooth it’s comparable to water flowing over marble makes you remember why he is pro, and you are amateur. He is just SO good at riding a bike, the other two of us can merely ride along and marvel at the effort that has gone into achieving this.

It was the same when I had the chance to train with Team CSC back in the day. The guys were in off season, and they were so smooth (the Schleck brothers in particular) all we did was ride and watch them, and try to emulate them.

Now apply this to your work life. Have you tried to follow someone who puts together deals daily with such an amazing ease that it makes you sick? You think it was always this easy for them? You have to practice to be great. You can’t just sell. I bet people who can sell at a relatively young age hustled on the playground when they were 4 years old. I bet they hustled their parents for food when they were 2.

Economy is the secret here. Pro’s in sport, business, relationships all have it. But it takes practice. It takes effort, it takes time. It means you need to HTFU and get out there and be prepared to make an ass out of yourself from time to time in the name of all things economy!

I don’t need to go into the photo, it’s courtesy of Dan’s web page and from a training camp they held for one of their sponsors recently. In the photo, you can just tell these two guys are flying along, at no effort (seemingly). The other kwagga in the photo is none other than Conrad Stoltz.

But they do make effort. In all spheres of life. In business, in relationships, in friendships, it’s about the effort, even if it looks easy. Value the effort that’s gone into making it look that easy, and don’t judge others for making it look easy. I guarantee you that it’s still quite a bit of effort for them, as much as for you, they just go faster/sell easier/manage better but its still requires their total effort.

If you have economy at something, I applaud you.

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I had a rather strange morning, going to Stellies to collect a car for my pops (check out his rear fender accessory here) and have 2 quick meetings, one with the honorable Dan Hugo, the other with a client.

After waiting for an hour (first meeting quick and klaar early) my 2nd meeting cancelled on me, wait for it, 15 minutes before the meeting was supposed to commence. Via email nogal, which made the taste that more woolies sour worm-ish.

Nevertheless, I took off towards the SafeHouse2.0, with some running gear in the car, and on the way had a look up at the sky, and made the decision to run early, over lunch today. What a decision.

Shirtless, I ran the trail around Lions Head and Signal Hill. 1 hour 7min today. I kid you not, the view was this good towards Clifton…

It was perfectly still.

Since the weekend, and Ironman Hawai, I have had this image stuck in my head, and its jumped back a few times in actual conversation with people.

This is the image…

Its one of the best images I have seen in ages, and gave me goosebumps when I first saw it. Its two guys, at the TOP of their game, in battle. Some people choose to fight battles with their fists, others with their minds. As a guy who loves Ironman, we choose to fight a loooong fight, in the ocean, then over land on a bike, and finally, we don our running shoes for the marathon.

The two guys in the picture are amazing, humble guys in person, from what Dan tells me about Andreas, and from what I know about Crowie, having met the dude last year. I also saw a tweet about them all being together at a braai tonight, chilling, having a good time. Those same two guys.

In that moment, they would not share a potato if it was the last thing on earth, even if they are friendly. They would not give each other an inch. Its the WORLD CHAMPIONSHIP, and a big paycheck is on the line, as well as a huge amount of honor and history.

Nobody remembers 2nd place in Kona.

F A C T

Pure competition only lasts as long as the competition is running. Further from that, its rivalry that extends to a personal dislike of that said person. Competition isn’t personal. Thats why I love it.

The image has had me thinking about the choices Pro’s make to give up corporate jobs to be there, IN THE MOMENT, in battle, competition, because that’s why they train, for the love of competition. Its why they race, for the love of competition. Yes, there is the money aspect, but I bet if you asked Tiger Woods if he would be happy being a semi-wealthy guy, instead of a billionaire, if the competitions were the same, I bet he would.

That’s why guys CHOOSE to throw their whole lives into the eggbasket of a small sport, in spite of there being limited cash involved.

Its for the competition, to go Mano e Mano on the playing field.

Its pure…

and I am in love with that feeling. To be right there, in the moment. Nothing else exists.

Could that be me? YES, I believe if I had the financial backing to take 3 years to get there, I could be there. I would have to give up just about everything I know, move countries, expectations, life goals, etc to be that guy, and that is why guys like James Cunnama do it, to be there, in that moment, racing the other guy, with ALL you have got.

Its honorable beyond belief in a society filled with fast solutions. There is no fast solution to get to the top. Something reiterated by Dan today during coffee. The kid is looking lean and mean, and knows the value of hard work, but he knows he still has hours to do, to pay his dues, to get to the top. He too, is taking the life I am talking about here.

I salute you, every single pro out there, in any sport, living the dream of being involved in competition in the moment. You are amazing.

I have a tiny drop of jealousy going about this, but value the life I am carving for myself just as much, because I took the chance to pursue a passion really close to me too, which is storytelling, which I now do for a living, leaving the corporate side for this. I have NO regrets. Life is GOOD.

Its alot of thought for a one hour run, but time did seem to stand still there for that while, running there, in the moment, at lunch time on a Tuesday, above one of the most beautiful coastlines in the whole world.

There is very little I would swop that for…

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