The Cape City Cycle Tour is across the nook — eighth of March to be precise — and we’re gearing up for race day! There are a variety of how to enhance your efficiency on the day and we’ve acquired the perfect recommendation for you beneath.
Cape City Cycle Tour Entries
In case you don’t have already got your entry, enter right here now to be sure to’ve acquired your spot and that you simply’ve dedicated to this purpose! Any updates on information and different occasions associated to Cape City Cycle Tour can be posted on their Fb Web page. There are many cool prizes up for grabs, so be sure to’re following what’s occurring!
Virgin Energetic have additionally designed a complete coaching programme which you’ll obtain right here. It’s not too late to leap on the wagon! So go for it!
READ MORE: “How I Set The Report For The Quickest Cape City Cycle Tour” — Renée Scott
Coaching Suggestions For Cape City Cycle Tour
CTCT presents cyclists one thing of every thing: from powerful climbs, to stunning descents, lengthy flat stretches and a few twists and turns. The full distance is 109km beginning in Cape City CBD and ending in Inexperienced Level. See the route map beneath.
As a result of this isn’t only a race about endurance, but additionally energy, be sure to embody the next in your coaching programme:
Hill repeats
“Embrace a session with 4 to 6 hills between one kilometre and three kilometres lengthy as soon as per week into your coaching regime,” says biking Coach Barry Austin. “Journey on the most effort you’ll be able to preserve up the hill with out seeing the solar disappear beneath the mushroom cloud brought on by your exploding legs,” he says. You understand that effort stage simply earlier than the wheezy respiratory. Take an entire relaxation between every hill interval. A terrific place to practise this in Cape City is up and down Suikerbossie or the primary part of Chappies.
TITS rides
Time In The Saddle — aka TITS — rides are important to construct the endurance to your legs (and get your butt and seat properly acquainted). “Select undulating terrain and experience at a tempo which you could maintain a dialog,” says Austin, explaining that you must solely need to compose your self each few minutes by taking a deeper breath. Slowly construct up the hours over the subsequent 12 weeks in the direction of race day.” Take a look at this checklist right here for nice routes to experience across the nation.
Pyramid Intervals
Austin says these are often known as ‘I hate you, however love what you do for me’ intervals. Right here’s how:
- Heat up for 30 minutes at a reasonable tempo.
- Journey flat-out for 1 minute.
- Get better at a straightforward tempo for 1 minute
- Journey flat-out for two minutes.
- Get better at a straightforward tempo for two minutes
- Journey flat-out for three minutes.
- Get better at a straightforward tempo for three minutes
- Journey flat-out for four minutes.
- Get better at a straightforward tempo for four minutes
- Journey flat-out for five minutes.
- Get better at a straightforward tempo for five minutes
- Repeat again down from four to 1 after which get well at a straightforward tempo for 15-30 minutes.
Cross-training
To forestall damage I like to recommend working towards some yoga in between all of the biking and including a weekly energy coaching session. Swimming can be wonderful for lively restoration, conserving cardio health excessive and bettering lung capability.
Some yoga poses which are nice for cyclists embody: runner’s lunge and straddle lunge; bridge pose; cobra pose (and different torso carry variations); camel pose, downward-facing canine; seated cow-face pose; and supine spinal twist.
Vitamin Suggestions For Cape City Cycle Tour
— Within the build-up to the race, eat sufficient two to a few days earlier than the race and be sure to up your electrolytes and water consumption. This can provide help to keep away from cramping on the day.
— On the morning, be sure to have a strong breakfast. A giant bowl of oats is at all times choice as a result of it’s low-GI and offers you the gas you want for the subsequent few hours.
— Ensure you keep adequately hydrated with the addition of electrolytes, particularly if it’s a heat day and also you’re sweating quite a bit. Personally, I take advantage of Biogen Cytogen in my water bottles and snack on a banana about half approach if I have to. In case you are completely happy to cease, make use of the ample water factors. Simply do not forget that stopping will take minutes off your race time, so be sure that in case you cease, it’s properly calculated.
— No matter you do, be sure to’ve practised it at different races or to your TITS rides. Don’t strive something new on race day.
It’s not too late to work on an improved begin time — there are nonetheless a pair PPA occasions which you could enter to assist prep you for race day. The race expertise can be good for bettering health and constructing confidence driving in a pack.
Paarl Cycle Tour
When: 2 February — Paarl
Beginning and ending at Fairview Wines Property, the Paarl Cycle Tour has an extended route of 97.8km, a medium route of 71.9km and a brief route of 46.6km. The lengthy route is an official seeding occasion for CTCT and you may register on the morning of the race at 5am if wants be.
READ MORE: Precisely What To Do If You Begin Cramping Throughout A Race
99er Cycle Tour
When: eight February — Durbanville
The Gryphon 99er Cycle Tour begins in Durbanville on the racecourse and in case you enter earlier than 27 Jan, you stand the prospect to win some cool prizes! It’s an Official Premier Seeding occasion for CTCT and the legendary climbs will show a terrific health problem. The lengthy route is 102km (there’s a brief route of 57km), beginning at 6am.
