CAPE ARGUS TRAINING PROGRAM

The program is designed for the average 35 - 40 year old, who has a maximum of 9 hours per week available for training.
The minimum program duration is 12 weeks, therefore the program started on Monday 15 December already. We are therefor in week 2 now.
NB! Novices and people who are unfit should consult a physician before embarking on the program.
The club rides are structured to incorporate the program, therefor members shouldn't have to worry about their training if they keep training with the club's outrides.
Program for the following weeks:

Week 2
Total time 7:30
Time in green 6:20 50 - 70%
Time in blue 0:45 70 - 80%
Time in yellow 0:25 80 - 90%

This week: (Please note if you do all the rides scheduled here you will exceed the program time requirements. Err on the conservative side if this is the case, therefor do the extra time in green zone rather than blue zone or yellow zone)

Tuesday Warm-up 10min; 15 min Green Zone; 15min Yellow Zone ; 10min Blue zone; 10 min Cool-down
Wednesday Warm-up 10 min; Green zone small blade 40 min; Cool-down 10min
Thursday Christmas
Friday Warm-up 10 min; Green zone 2h; Blue Zone 40 min; Yellow Zone 10min; Cool-down 10 min
Saturday Warm-up 10 min; Green zone 2h; Blue Zone 10min; warm-down 10 min
Sunday Warm-up 10 min; Green zone 2h; Blue Zone 10 min; Yellow Zone 5 min; Warm-down 10 min
Next Week: Check the blog on Monday (rest day)

Goeie dag almal

For those who thought that no newsletter would ever appear, well here is number one.

The DC and DIE BURGER have come and gone and with the festive season and THE ARGUS due soon, training focus has to change as most riders see the ARGUS as a PB test ride

A training program will be out soon as the ARGUS is sooner than you think. Keep the legs spinning in the meantime.

I have had the opportunity to partake in the recci ride for the wine2whale race planned for some time in April 2009

For those who want to get the feeling of a 2 day stage race and also experience the best of mountain bike trails between LOURENSFORD and HERMANUS, watch out, the entries will be limited but the ride will be something else

Until early in the new year when the committee will meet for the second time, club riding will be as follows:
Tuesdays, Wednesdays and Thursdays at 05h30 from Waterstone Village Centre

Saturdays and Sundays at 06h00 from Waterstone Village Centre

On the 16th and 26th we will start at 06h00

We will have a comm. member present at each ride to coordinate the rides

Please wear your wannabee/C2H shirts on weekend rides. This weekend groups of over 20 riders went out. Both days had a fast and slower group. Most of the riders were dressed in club shirts, this proudness of identity is what we should strive for

Please ride safely and listen to the callers instructions. We all want to enjoy the rides and arrive back safely for coffee.

The renewal notices have been distributed, please complete and return to Charles as soon as possible

Please put the blog address on your computer hotspot
http://www.wanna-b-team.blogspot.com/

Yours in cycling

Danie Morkel
0845133246
morkelwade@telkomsa.net

LOCAL CYCLING CLUB DOES WELL AT DOUBLE CENTURY

The sixteenth annual Double Century cycle event was held on Saturday 22nd November in the Overberg area which took in a circular route of 204km from Swellendam via Montague and Bonnievale.Over two thousand cyclists participated in teams of between six and twelve members were once again, like last year faced with gruelling conditions and it is no wonder the event is dubbed as the "comrades" of cycling. While the first 120km were realitively wind free and riders enjoyed cool conditions after a week of heavy storms, the last 80 km from Robertson the cyclists battled challenging side winds to the finish line. There were eight teams in total from the Basin, five of which were from Cycling Club Helderberg. Local rider, Ryan Kemp was part of the winning team, Daiken- Gu who finished in a blistering 5hrs 29min to beat the favourite all proffesional Neotel team who finished third. Helderberg Ladies team won the Ladies Racing category in 6hrs 56min. The first "C2HW" club team home led by Henning van Wyk completed the route in 6hrs 35min followed by Henri Meier's "Wannabee Faster" team, Michel de Clippel's "Wannabee Better" team, John Arnold's "C2H" team and last but not least the "Wannabee Slow Spokes" who finished just under the ten hour mark. In the picture the "slow Spokes" enjoy a most welcome feeding stop after ascending Trudouw pass.