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Author Topic: Willem du Toit Dakar 2018  (Read 17711 times)

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Offline WDT

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    • Willem du Toit Dakar
Re: Willem du Toit Dakar 2018
« Reply #240 on: November 09, 2017, 05:26:42 pm »
As mentioned earlier, I will try to do a few posts on subjects like the bike, support structure, training, kit, etc.

The support part is finished, so lets look at training.
Please keep in mind that training is a very personal subject which might very according to your skill level, fitness level and available time, so this what I did.

My training started mid January and at that point i was not very fit, okay I was completely unfit. Even during the 2016 Amageza it was bad, which maybe helped me in a way. I had to ride at a very steady controlled pace, which helped me minimize mistakes. My season racing cross country cars didn't help either. You work on the car for 3 weeks, drink bear during that time, go out and test the car the weekend before a race, go race and repeat.
Back to the point...
I started my training with Gavin Mocke at M Fitness in January, and the first month or 2 we gradually improved my fitness (cardio work) and core strength. Usually I have 4 sessions during the week. Most weekends I practised with my off road bike on a wooped out sand track we have here in Upington. I have a video clip on my Facebook page of that. Real good workout that! A few laps at more than 170bpm heart rate and you are cooked!
During the second phase we started working on strength training, especially leg strength, but also upper body, back and core.
On the riding side I got my rally bike in May if I remember correctly, and started doing a lot more riding on that, getting to know the bike. As I have mentioned earlier in the thread me and Hentie did the national off road season and let me tell you, the best way to get faster is to race. Especially against proper fast guys. Its a real eye opener to see what is possible, you think you are OK till you see the likes of Ross Branch and even Bollie van Rooyen int he senior class race.
Speaking of racing, you have to keep a fine ballance between racing, and keeping safe. You cannot go flatout and risk crashing. You have to keep the bigger picture in mind. I got a lot of flack from certain people who I will not mention (AlexRG in particular ) about racing, but you have to do what you feel comfortable with and at a pace you can safely manage. That on its own is a valuable skill to have in the Dakar, I think...
I did a few local races on the rally bike, again, you really learn to ride a bike when it is in a race scenario. The last national race I also went with the rally bike, and by that time I was very comfortable on the bike and even managed to pass a few guys.
 In August I planned to really up the training, but just as i got into it Ihad a crash, broke a rib and ended up not doing a single training session for 5 weeks or so. I did race the Badlands and the Tankwa 500 during that time, so at least I got some training in.
When i got back to training after that period, Gavin had to be patient, as some exercises were still not possible.

I have a bit of a love hate relationship with cycling, I promised myself after the Cape Epic in 2015 I will never be seen again on a bicycle in my life! that is the reason I did not do a lot of cycling during the first part of my preparation as I knew the chances of me losing interest was to great. I only started after the Tankwa, and I have to say up till now I still enjoy it!


I got a few audio books that I listen to while riding, which makes the time go by much quicker!

At this point in time my weekly program looks something like this:
Monday - Gym training - upper body
Tuesday - gym - cardio and core
Wednesday MTB around 50km or 2 and half hours
Thursday gym -Legs and balance
Friday gym - usually some kind of cardio workout like in this picture


Saturday mtb 80km plus
Sunday - training on the rally bike

As you can see I dont do a lot of bike riding anymore. At this point the reward vs the risk is not worth it to do races or hectic rides. Me and Donovan plan a dune training session and I will probably do a few long rides in the coming weekends. I wont be doing "liason" training as I feel it is just as good to do a 5 hour bicycle ride, with fewer risk of injury and the added bonus of good fitness training.

So thats it! I worked hard on fitness and strength, not as hard on bike riding and skills, and could have done much more in the way of diet!


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Offline Andy660

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Re: Willem du Toit Dakar 2018
« Reply #241 on: November 10, 2017, 06:14:13 am »
Looking Good Willem !
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Offline BlueBull2007

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Re: Willem du Toit Dakar 2018
« Reply #242 on: November 11, 2017, 06:09:43 pm »
You seem to be on top of it Willem.

Dakar liassons are really wearing on the body because they are so long. I think it is hard to train for these but if you are fit they should be no issue.  Take a couple of audio books for them! :deal:
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Offline XT JOE

Re: Willem du Toit Dakar 2018
« Reply #243 on: November 28, 2017, 10:07:01 am »
Looking Good Willem !

ditto --min dae now
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Offline Kenisis

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Re: Willem du Toit Dakar 2018
« Reply #244 on: December 08, 2017, 01:48:44 pm »
Excellent effort.

Not sure this helps but a lot of the pros stop training 3weeks prior to the Dakar. That way they get fit and stronger as the rally goes on without burning themselves out.
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Offline BlueBull2007

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Re: Willem du Toit Dakar 2018
« Reply #245 on: December 08, 2017, 04:55:25 pm »
Kenisis! :wave:

I heard they stop riding but still train heavily up to the last 5-7 days before the race.
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Offline Kenisis

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Re: Willem du Toit Dakar 2018
« Reply #246 on: December 08, 2017, 09:42:55 pm »
Kenisis! :wave:

I heard they stop riding but still train heavily up to the last 5-7 days before the race.

Hey B.B.!

I suppose there are many schools of thought on this subject. Two of the top riders I know cannot sit still for 2seconds so they are flat out all the way.

My main concern would be overdoing things prior to the start, so would try and keep calm before the storm so to speak!

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Offline BlueBull2007

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Re: Willem du Toit Dakar 2018
« Reply #247 on: December 28, 2017, 07:10:17 pm »
Bump. ;D

Im guess WDT is getting very busy right about now...

Good luck ou maat, ons is met jou die hele pad.
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Offline gser

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Re: Willem du Toit Dakar 2018
« Reply #248 on: December 29, 2017, 10:22:51 am »
 . . . we use to say . .  .
. . . MIN DAE . .  .
 

Offline DEE 1150

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Re: Willem du Toit Dakar 2018
« Reply #249 on: December 29, 2017, 10:30:37 am »
Strongs Willem, hoop regtig die masjien hou, ek weet jy sal  :ricky:
 

Offline Mooch

Re: Willem du Toit Dakar 2018
« Reply #250 on: December 30, 2017, 05:14:08 pm »
Good Luck Bud!!!  :thumleft: :thumleft: :thumleft:
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Re: Willem du Toit Dakar 2018
« Reply #251 on: December 30, 2017, 08:05:55 pm »
Yes big thumbs up and good luck  :thumleft:
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Offline Would I?

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Re: Willem du Toit Dakar 2018
« Reply #252 on: December 30, 2017, 09:20:05 pm »
Best of luck and ENJOY the race!
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Offline saklx650c

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Re: Willem du Toit Dakar 2018
« Reply #253 on: January 01, 2018, 08:27:04 pm »
All the very best Willem,  not long to go now.  :thumleft:
« Last Edit: January 01, 2018, 08:37:31 pm by saklx650c »
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Offline landieman

Re: Willem du Toit Dakar 2018
« Reply #254 on: January 02, 2018, 06:05:32 am »
gooi hom,all the best Willem
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Offline Rokie

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Re: Willem du Toit Dakar 2018
« Reply #255 on: January 23, 2018, 08:44:34 am »
Take a bow Mr DuToit!!
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Offline Mooch

Re: Willem du Toit Dakar 2018
« Reply #256 on: January 23, 2018, 09:26:53 am »
Well Done Willem. Great stuff!!!  :thumleft:
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Offline gser

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Re: Willem du Toit Dakar 2018
« Reply #257 on: January 23, 2018, 12:15:47 pm »
 WILLEM , my Ouma wens jou baie geluk !
Sy se dat jy mooi gejaag het !
WILLEM !
 

Offline Snafu

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Re: Willem du Toit Dakar 2018
« Reply #258 on: January 23, 2018, 12:38:40 pm »
WELL *&(^%^%*^% DONE!!!!!!!
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Offline BlueBull2007

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Re: Willem du Toit Dakar 2018
« Reply #259 on: January 30, 2018, 07:23:33 pm »
Willem are you going to do us a ride report?? :deal:

You always write so well.  :sip:
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