ATTENTION BOYES DRIVE WARNING
Alf phoned me to say that he and Annemieke did the Argus route today and suggests that we encourage as many people via the blog to join Hertzel's ride on Sunday especially in the light of the route change over Boyes Drive and the challenge the corner at the bottom of Boyes Drive brings.
Boyes drive is well known to the people riding the Cape Cobra. Especially the tight left hander just below the steepest part right at the end after the road splits and the right turn into main road again are very dangerous. A lot of crashes waiting to happen in this section of the Argus!
For those that may be interested we would leave from Waterstone by vehicle[s] from 06 00 hours next Sunday the 1 st and park at the Olympia Bakery /Coffee Shop at Kalk Bay Harbour before commencing on a Coastal Ride before returning for Coffee and lovely Eats...bring money ?? Call me if interested
Regards
Hertzel
0828710281
Monday, February 23, 2009
Goeie dag almal
The second club ride has come and gone. Once again we were amazed at the turn out. Thanks to all for the good road behaviour and the good spirit that prevailed amongst the club members. This makes all the effort put in by committee members worthwhile
There were some riders who phoned to join the ride although they were not paid up members. Sorry that I/ we made this an exclusive ride for members only. In retrospect some of the participants on Sundays ride were not paid up members but still made the journey, please come and join us on the weekday rides and see what a good lot of people the Wannabees are, I know that we will accommodate all the people who want to ride on our next outing.
If you are financially strapped and not able to pay the fees or buy the club kit, please contact me directly as some of our more fortunate members have indicated their willingness to assist in sponsoring club fees for a keen rider who wants to join
Thanks also to Michel for the up-to-date BLOG. Now with weather links, photos and even a buy and sell section. Look out for special discounts for cardholding members
The taper weeks are due. See program on the BLOG
Much has been written about the aggression between cyclists and motor vehicle drivers.
WPCA wants to compile a report to submit to the Council. If there have been any incidents on the road or any falls due to bad road conditions please e-mail to our new address
wannabteam@gmail.com
Our new pocket size (or is that credit card size Anton) membership cards have been handed out on Sunday, Thanks Anton and thanks also for the ‘lucky draw’
There is no truth in the rumour that a special tyre fund has been established for Michel or that Sasha is now the clubs official best rider seeing that he wore the yellow t-shirt on Sunday.
Note that we are in the 12th week of training. The program is on the blog.
Entry forms for club membership will now also be available at Maverick cycle shop
Good luck to all the Sanie2C entrants, time is tight. As far as I know we have Petie, Jack Henri and I’m sure more riders in Natal this weekend.
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
Hi
For those that may be interested Volki has asked me to co ordinate the above which some of us did last year and was very enjoyable.
Depending on the interest ...we would leave from Waterstone by vehicle[s] from 06 00 hours next Sunday the 1 st and park at the Olympia Bakery /Coffee Shop at Kalk Bay Harbour before commencing on a Coastal Ride before returning for Coffee and lovely Eats...bring money ??
Call me if interested
Regards
Hertzel
0828710281
For those that may be interested Volki has asked me to co ordinate the above which some of us did last year and was very enjoyable.
Depending on the interest ...we would leave from Waterstone by vehicle[s] from 06 00 hours next Sunday the 1 st and park at the Olympia Bakery /Coffee Shop at Kalk Bay Harbour before commencing on a Coastal Ride before returning for Coffee and lovely Eats...bring money ??
Call me if interested
Regards
Hertzel
0828710281
CAPE ARGUS TRAINING PROGRAM
Two weeks to go to the big day, so now the serious tapering is starting. Yes, TAPERING. It's too late now to squeeze in those many hours of training that you didn't get to earlier in the season, so stick to the program and arrive at the race feeling fresh. This is also the time to start going through your checklist to make sure everything is 100% when you arrive at the start line - bike, kit, nutrition etc. Most important on your bike: the condition of your tyres, brakes and drive train. Also be on the look-out for worn cleats.
Back to tapering:
The time we have to spend in the different zones this week is split as follows:
Green Zone 50 -70% 2h15m only!
Blue Zone 70 - 80% 45 minutes only!
Yellow Zone 80 - 90% 45 minutes only
The % time in the upper zones now increase to 40%, so the emphasis is on quality
Therefore with today being a rest day, the rest of the week looks as follows:
Tuesday Warm-up 10mins, Yellow Z 30min, Blue Z 10min, Cool-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 10min, Cool-down 10min.
Thursday Warm-up 10 mins, Blue Z 20 min, Cool-down 10min Waterworks intervals
Friday Rest
For the week-end you should do 1 of the 2 rides, and fill in the time in the zones according to how much time you were able to fit in during the week:
Saturday LSD Ride 2h : Green Z 1h40 min; Blue Z 10 - 20 min
Sunday: LSD Ride 2h : Green Z 1h30min; Blue Z 5min; Yellow Z 15min
Enjoy the training
Two weeks to go to the big day, so now the serious tapering is starting. Yes, TAPERING. It's too late now to squeeze in those many hours of training that you didn't get to earlier in the season, so stick to the program and arrive at the race feeling fresh. This is also the time to start going through your checklist to make sure everything is 100% when you arrive at the start line - bike, kit, nutrition etc. Most important on your bike: the condition of your tyres, brakes and drive train. Also be on the look-out for worn cleats.
Back to tapering:
The time we have to spend in the different zones this week is split as follows:
Green Zone 50 -70% 2h15m only!
Blue Zone 70 - 80% 45 minutes only!
Yellow Zone 80 - 90% 45 minutes only
The % time in the upper zones now increase to 40%, so the emphasis is on quality
Therefore with today being a rest day, the rest of the week looks as follows:
Tuesday Warm-up 10mins, Yellow Z 30min, Blue Z 10min, Cool-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 10min, Cool-down 10min.
Thursday Warm-up 10 mins, Blue Z 20 min, Cool-down 10min Waterworks intervals
Friday Rest
For the week-end you should do 1 of the 2 rides, and fill in the time in the zones according to how much time you were able to fit in during the week:
Saturday LSD Ride 2h : Green Z 1h40 min; Blue Z 10 - 20 min
Sunday: LSD Ride 2h : Green Z 1h30min; Blue Z 5min; Yellow Z 15min
Enjoy the training
Sunday, February 22, 2009
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Friday, February 20, 2009
Ockie Kruger is selling his race bike!
BMC - model SL01 - Size 58cm
Easton Vista SL rims
Campagnola Centaur group set & shifters
Alloy frame with carbon fork and handlebar
Perfect condition only done 4394 km
A Bargain at – R16 500
He can be contacted at 083 236 4408
More info http://www.bmc-racing.com/en/za/home/
BMC - model SL01 - Size 58cm
Easton Vista SL rims
Campagnola Centaur group set & shifters
Alloy frame with carbon fork and handlebar
Perfect condition only done 4394 km
A Bargain at – R16 500
He can be contacted at 083 236 4408
More info http://www.bmc-racing.com/en/za/home/
Wednesday, February 18, 2009
Hi Wannabees,
Just a little email about our monthly club ride. We will have a very nice breakfast ride to Klein Joostenberg Farm on Sunday the 22nd of February and have breakfast there. The club will pay for the coffee but snacks are for your own account.
This will be the last opportunity to do some miles before the Argus as we will enter the taper phase after this ride. Please remember that the club ride is not a race but a LSD ride and don't forget your lights.
1. Slow group (25k/h): Will leave Waterstone Village at 6h10, Lord Charles, R44 to Stellenbosch, R44 to Klapmuts, R45 – R304 to Klein Joostenberg and have breakfast there. That's about 41.5 km or 1h40min. After breakfast they return back via the R304 to Stellenbosch and the R44 to the Waterstone Village. Total distance is 71.7km or 2h55min total riding time.
2. Medium group (27k/h): Will leave Waterstone Village at 6h00, Lord Charles, R44 to Stellenbosch, R44- R310 over Helshoogte to Groot Drakenstein, R44 via Simondium to Klapmuts, R45 – R304 to Klein Joostenberg and have breakfast there. That's about 55.3 km or 2h03min. After breakfast they return back via the R304 to Stellenbosch and the R44 to the Waterstone Village. Total distance is 85.5km or 3h13min total riding time.
3. Fast group (28k/h): Will leave Waterstone Village at 6h05, Lord Charles, R44 to Stellenbosch, R44- R310 over Helshoogte to Groot Drakenstein, R44 via Simondium to Klapmuts, R45 – R304 to Klein Joostenberg and have breakfast there. That's about 55.3 km or 1h59min. After breakfast they return back via the R304 to Stellenbosch, Polkedraai and the R102 to the Waterstone Village. Total distance is 104km or 3h47min total riding time.
The groups should be back around 10h00 depending how much time they spend at Joostenberg
Cheers
The Committee
Just a little email about our monthly club ride. We will have a very nice breakfast ride to Klein Joostenberg Farm on Sunday the 22nd of February and have breakfast there. The club will pay for the coffee but snacks are for your own account.
This will be the last opportunity to do some miles before the Argus as we will enter the taper phase after this ride. Please remember that the club ride is not a race but a LSD ride and don't forget your lights.
1. Slow group (25k/h): Will leave Waterstone Village at 6h10, Lord Charles, R44 to Stellenbosch, R44 to Klapmuts, R45 – R304 to Klein Joostenberg and have breakfast there. That's about 41.5 km or 1h40min. After breakfast they return back via the R304 to Stellenbosch and the R44 to the Waterstone Village. Total distance is 71.7km or 2h55min total riding time.
2. Medium group (27k/h): Will leave Waterstone Village at 6h00, Lord Charles, R44 to Stellenbosch, R44- R310 over Helshoogte to Groot Drakenstein, R44 via Simondium to Klapmuts, R45 – R304 to Klein Joostenberg and have breakfast there. That's about 55.3 km or 2h03min. After breakfast they return back via the R304 to Stellenbosch and the R44 to the Waterstone Village. Total distance is 85.5km or 3h13min total riding time.
3. Fast group (28k/h): Will leave Waterstone Village at 6h05, Lord Charles, R44 to Stellenbosch, R44- R310 over Helshoogte to Groot Drakenstein, R44 via Simondium to Klapmuts, R45 – R304 to Klein Joostenberg and have breakfast there. That's about 55.3 km or 1h59min. After breakfast they return back via the R304 to Stellenbosch, Polkedraai and the R102 to the Waterstone Village. Total distance is 104km or 3h47min total riding time.
The groups should be back around 10h00 depending how much time they spend at Joostenberg
Cheers
The Committee
Tuesday, February 17, 2009
Sharing the road16/02/2009 12:45 - (SA)
Craig Barrett, News24 User
I find the arrogance of motorists and cyclists sad. Motorists think they own the road - I've even been pushed off the road deliberately by motorists for no reason. This attitude is exemplified in the fantasy that the road is only for cars.
Some cyclists do things that annoy motorists. I know the frustration caused by this sort of thing as I've gotten caught behind cyclists riding in a bunch on roads that are narrow and windy, making it impossible to get past and it's happened on more than one occasion.
Cyclists riding straight through red lights at intersections where there's a road to the right have no right to complain if they get hit.
I have occasionally turned left against a light at an intersection when there's no traffic coming and the front car is indicating to turn left. Why? Because I know that when the light changes it's better if I'm out of the car's way or I risk getting hit.
The point here is that motorists who have never cycled mustn't assume that cyclists do what they do because they think they own the road or are trying to annoy motorists.
Chicken and egg scenario.
Quite often cyclists do what they do as a defence (cycling straight through a red traffic light at an intersection doesn't fall into this category). Bear in mind that the side of the road is often of poor quality and dangerous for cyclists, so that may be why the cyclist isn't hugging the edge.
What we have is a sort of chicken and egg scenario. At some point a lot of motorists decided it was acceptable not to obey the rules of the road such as indicating, giving cyclists' sufficient space and so on.
At some point cyclists decided that it's acceptable to break other rules, such as riding in single file near the left side of the lane and stopping at traffic lights.
Cyclists treated the motorists' attitudes as a licence to do what they like and motorists treat the cyclists behaviour as a licence to treat cyclists as if they have no right to be on the road. Vast generalisations of course, but reflecting the attitudes of a fair number of people on both sides.
What is the solution? Clearly the cyclists aren't going to stop cycling, so calls for cyclists to be taken off the roads are pointless. The answer, I believe, is where so many answers lay - education.
Motorists need to learn that cyclists have every right to be out on the road and deserve the respect that the motorist would expect to receive from any other vehicle and they need to learn what cyclists actually are and aren't allowed to do. Cyclists need to learn the same thing, though from the other end. They need to learn to respect the motorists and the fact that they don't have a right to do things like hold up traffic.
Enforce the rules
If cyclists want respect from motorists they have to respect motorists and vice versa. The rules should then be enforced. Cyclists caught disobeying the rules should get fined, just like motorists should when there is someone to witness and fine the cyclist or motorist.
However, if you as a motorist sees a cyclist doing something they shouldn't, point it out to them, but don't be belligerent about it. The same goes for cyclists. You may still get abuse hurled at you, but take it in your stride. People's attitudes aren't going to change overnight.
Over time, if cyclists and motorists start showing each other respect, the roads would become safer for cyclists and less frustrating for motorists. But don't imagine that either side can just sit back and wait for the other to take the first step
http://www.news24.com/News24/MyNews24/Your_story/0,,2-2127-2128_2470735,00.html
Craig Barrett, News24 User
I find the arrogance of motorists and cyclists sad. Motorists think they own the road - I've even been pushed off the road deliberately by motorists for no reason. This attitude is exemplified in the fantasy that the road is only for cars.
Some cyclists do things that annoy motorists. I know the frustration caused by this sort of thing as I've gotten caught behind cyclists riding in a bunch on roads that are narrow and windy, making it impossible to get past and it's happened on more than one occasion.
Cyclists riding straight through red lights at intersections where there's a road to the right have no right to complain if they get hit.
I have occasionally turned left against a light at an intersection when there's no traffic coming and the front car is indicating to turn left. Why? Because I know that when the light changes it's better if I'm out of the car's way or I risk getting hit.
The point here is that motorists who have never cycled mustn't assume that cyclists do what they do because they think they own the road or are trying to annoy motorists.
Chicken and egg scenario.
Quite often cyclists do what they do as a defence (cycling straight through a red traffic light at an intersection doesn't fall into this category). Bear in mind that the side of the road is often of poor quality and dangerous for cyclists, so that may be why the cyclist isn't hugging the edge.
What we have is a sort of chicken and egg scenario. At some point a lot of motorists decided it was acceptable not to obey the rules of the road such as indicating, giving cyclists' sufficient space and so on.
At some point cyclists decided that it's acceptable to break other rules, such as riding in single file near the left side of the lane and stopping at traffic lights.
Cyclists treated the motorists' attitudes as a licence to do what they like and motorists treat the cyclists behaviour as a licence to treat cyclists as if they have no right to be on the road. Vast generalisations of course, but reflecting the attitudes of a fair number of people on both sides.
What is the solution? Clearly the cyclists aren't going to stop cycling, so calls for cyclists to be taken off the roads are pointless. The answer, I believe, is where so many answers lay - education.
Motorists need to learn that cyclists have every right to be out on the road and deserve the respect that the motorist would expect to receive from any other vehicle and they need to learn what cyclists actually are and aren't allowed to do. Cyclists need to learn the same thing, though from the other end. They need to learn to respect the motorists and the fact that they don't have a right to do things like hold up traffic.
Enforce the rules
If cyclists want respect from motorists they have to respect motorists and vice versa. The rules should then be enforced. Cyclists caught disobeying the rules should get fined, just like motorists should when there is someone to witness and fine the cyclist or motorist.
However, if you as a motorist sees a cyclist doing something they shouldn't, point it out to them, but don't be belligerent about it. The same goes for cyclists. You may still get abuse hurled at you, but take it in your stride. People's attitudes aren't going to change overnight.
Over time, if cyclists and motorists start showing each other respect, the roads would become safer for cyclists and less frustrating for motorists. But don't imagine that either side can just sit back and wait for the other to take the first step
http://www.news24.com/News24/MyNews24/Your_story/0,,2-2127-2128_2470735,00.html
Monday, February 16, 2009
Cyclists fear for their lives16/02/2009 09:47 - (SA)
A cyclist was killed after being hit by a truck while training on Otto du Plessis Road in Milnerton, Cape Town. (William McIntosh)
Carryn-Ann Nel, Die Burger
Cape Town - A professional cyclist from Bellville says he fears for his life every time he trains on the road.
Former Springbok cyclist Chris Willemse jnr, 25, is worried after a fourth cyclist was killed in a short period of time.
Constantia businessman Colin van Schalkwyk, 43, who was well-known in business and cycling circles, was training for the Pick n Pay Cape Argus cycle tour on Saturday when he was hit by a truck. The accident happened on the R27 in Milnerton.
Van Schalkwyk and three teammates were heading in the direction of Cape Town when the two cyclists in the middle where hit by a truck, said Inspector Daphné Dell, a spokesperson for the Milnerton police station.
The other cyclist was admitted to Milnerton Medi-Clinic.
A bystander said that as Van Schalkwyk's body was wrapped in a blue blanket with a few blood drops on it, the voices of children at an amusement park across the road could be heard.
About two weeks ago, another cyclist, Craig Haskins, 40, from Bergvliet, died after being involved in a collision with a car on Ou Kaapse Weg.
Education
Willemse jnr said on Sunday it was incomprehensible that these accidents happened. "Motorists have to realise that cyclists don't have much protection - only their crash helmet. The only thing that can be done, is that people are educated about cyclists."
The issue of cyclist safety has once again been raised ahead of the Pick n Pay Cape Argus cycle tour. More than 35 000 cyclists are expected to take part in the event on March 8.
Cycle tour director, David Bellairs, described Van Schalkwyk as a well-known and respected cyclist. "It is tragic when things like this happen," he said.
He said cyclists also had a right to use public roads
.
"It is true that in summer there are more cyclists on the road. You would expect that motorists were more tolerant towards them. At the same time, cyclists have to be tolerant towards motorists."
He suggested that cyclists be aware of vehicles near them and that they ride behind one another. Another tip was that cyclists not ride with i-Pods in their ears.
He requested that motorists be considerate towards cyclists and drive about one metre away from them.
Public transport
Meanwhile, the City of Cape Town is planning a meeting about the issue with various roleplayers.
Media Manager Kylie Hatton said the city council was looking into cycling as an important component of public transport.
"We want to encourage people to use it as an alternative means of commuting."
Pieter Cronjé, a spokesperson for the City of Cape Town, said it was important to realise that there was no quick fix or easy solution.
"You can only address a problem properly if you truly understand what the causes are," he said.
- Die Burger -->
Scaring and even more if you read some of the comments on
http://www.news24.com/News24/South_Africa/News/0,,2-7-1442_2470535,00.html
A cyclist was killed after being hit by a truck while training on Otto du Plessis Road in Milnerton, Cape Town. (William McIntosh)
Carryn-Ann Nel, Die Burger
Cape Town - A professional cyclist from Bellville says he fears for his life every time he trains on the road.
Former Springbok cyclist Chris Willemse jnr, 25, is worried after a fourth cyclist was killed in a short period of time.
Constantia businessman Colin van Schalkwyk, 43, who was well-known in business and cycling circles, was training for the Pick n Pay Cape Argus cycle tour on Saturday when he was hit by a truck. The accident happened on the R27 in Milnerton.
Van Schalkwyk and three teammates were heading in the direction of Cape Town when the two cyclists in the middle where hit by a truck, said Inspector Daphné Dell, a spokesperson for the Milnerton police station.
The other cyclist was admitted to Milnerton Medi-Clinic.
A bystander said that as Van Schalkwyk's body was wrapped in a blue blanket with a few blood drops on it, the voices of children at an amusement park across the road could be heard.
About two weeks ago, another cyclist, Craig Haskins, 40, from Bergvliet, died after being involved in a collision with a car on Ou Kaapse Weg.
Education
Willemse jnr said on Sunday it was incomprehensible that these accidents happened. "Motorists have to realise that cyclists don't have much protection - only their crash helmet. The only thing that can be done, is that people are educated about cyclists."
The issue of cyclist safety has once again been raised ahead of the Pick n Pay Cape Argus cycle tour. More than 35 000 cyclists are expected to take part in the event on March 8.
Cycle tour director, David Bellairs, described Van Schalkwyk as a well-known and respected cyclist. "It is tragic when things like this happen," he said.
He said cyclists also had a right to use public roads
.
"It is true that in summer there are more cyclists on the road. You would expect that motorists were more tolerant towards them. At the same time, cyclists have to be tolerant towards motorists."
He suggested that cyclists be aware of vehicles near them and that they ride behind one another. Another tip was that cyclists not ride with i-Pods in their ears.
He requested that motorists be considerate towards cyclists and drive about one metre away from them.
Public transport
Meanwhile, the City of Cape Town is planning a meeting about the issue with various roleplayers.
Media Manager Kylie Hatton said the city council was looking into cycling as an important component of public transport.
"We want to encourage people to use it as an alternative means of commuting."
Pieter Cronjé, a spokesperson for the City of Cape Town, said it was important to realise that there was no quick fix or easy solution.
"You can only address a problem properly if you truly understand what the causes are," he said.
- Die Burger -->
Scaring and even more if you read some of the comments on
http://www.news24.com/News24/South_Africa/News/0,,2-7-1442_2470535,00.html
Goeie dag almal
Well, the wind is back, lets hope it blows itself
out by the ARGUS race date.
So sad to see that yet another cyclist had been run over and killed this weekend. Seems that there is just no respect for other road users, which is just a serious reminder that the lights on our bikes, front and rear, have to be of good quality (and fixed on the bike in the correct manner) and have new batteries in.
Good news, the Feb club ride is on this coming weekend. As before Fast, medium and slow groups will be formed. Coffee at Klein Joostenberg coffee shop where the club will pay for the coffee but snacks for your own account. Plan to be back by 10am.
Different distances for each group with the plan to all be at the coffee venue at the same time.
Email with route details will follow to all members
Club kit to be worn please
NOTE…..This ride is only for paid up members of the club
Ons het nou ‘n generiese e-pos adres. As enige inligting van die klub verlang word, gebruik asb.
wannabteam@gmail.com
Ons sal later ook ‘n webblad ontwikkel met dieselfde adres as basis
We are looking for a member or two to help on the safety committee. Please reply to the above e-mail adress or contact me on my adress for more information
On our rides we sometimes hear good news stories and sometimes stories of hardship. We cannot always be unaffected by what we hear. Michen Reddy, a colleague and regular rider in our morning training program, has told me that on a scan a large brain tumour had been detected in his 2 year old daughter. She is due to have a biopsy in this week, so let us carry their family in our thoughts and prayers and wish them all the strength and courage for this difficult time ahead.
Note that we are in the 11th week of training. The program is on the blog.
Entry forms for club membership will now also be available at Maverick cycle shop
Good luck to all the Sanie2C entrants, time is tight
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
CAPE ARGUS TRAINING PROGRAM
This week we are in Week 11 of our 12 Week Argus Program. Only 3 weeks to go now to race day, and this is the last "big" week in terms of hours in the saddle - a total of 7h30m. If you did the Ninety-niner on Saturday, it was good mileage, but you probably raced and it is important to make agood recovery again. Remember your focus should now really shift towards the Big A, and you should do the taper phase properly in order to arrive at the start feeling FRESH.
To do this, you have to trust the program and not just follow your own head - we hear of all the mistakes that are made in this way each year!
So the time we spend in the different zones this week is split as follows:
Green Zone 50 -70% 4h30m
Blue Zone 70 - 80% 1h30
Yellow Zone 80 - 90% 1h30m
You can see that the time in the upper zones increase now, so the focus shifts to quality
Therefore with today being a rest day or active recovery, the rest of the week looks as follows:
Tuesday Warm-up 10mins, Yellow Z 30min, Blue Z 10min, Cool-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 10min, Cool-down 10min.
Thursday Warm-up 10 mins, Blue Z 40 min, Cool-down 10min Waterworks intervals
Friday Yellow Zone 20 min on your own (Warm up and Cool down 10 mins before and after)
Saturday LSD Ride 2h : Green Z 1h50 min; Blue Z 10 min
Sunday: Club LSD Ride 3h30m : Green Z 2h30min; Blue Z 20min; Yellow Z 40min
Enjoy the training - it's a great privilege!
This week we are in Week 11 of our 12 Week Argus Program. Only 3 weeks to go now to race day, and this is the last "big" week in terms of hours in the saddle - a total of 7h30m. If you did the Ninety-niner on Saturday, it was good mileage, but you probably raced and it is important to make agood recovery again. Remember your focus should now really shift towards the Big A, and you should do the taper phase properly in order to arrive at the start feeling FRESH.
To do this, you have to trust the program and not just follow your own head - we hear of all the mistakes that are made in this way each year!
So the time we spend in the different zones this week is split as follows:
Green Zone 50 -70% 4h30m
Blue Zone 70 - 80% 1h30
Yellow Zone 80 - 90% 1h30m
You can see that the time in the upper zones increase now, so the focus shifts to quality
Therefore with today being a rest day or active recovery, the rest of the week looks as follows:
Tuesday Warm-up 10mins, Yellow Z 30min, Blue Z 10min, Cool-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 10min, Cool-down 10min.
Thursday Warm-up 10 mins, Blue Z 40 min, Cool-down 10min Waterworks intervals
Friday Yellow Zone 20 min on your own (Warm up and Cool down 10 mins before and after)
Saturday LSD Ride 2h : Green Z 1h50 min; Blue Z 10 min
Sunday: Club LSD Ride 3h30m : Green Z 2h30min; Blue Z 20min; Yellow Z 40min
Enjoy the training - it's a great privilege!
Monday, February 09, 2009
The AMAZING CAPE MTB RACE is on!!!!
2009 The Wines2Whales (W2W) multi-stage (3 day) MTB event is on for 25 - 27 April 2009. Start: 25 April @ 07h00 at Lourensford Estate, Somerset West
Finish: 27 April at Hermanus High School, Hermanus (220 km in total)
Entries limited to 250 teams (pairs)
There was a lot of talk about the W2W till we got our MTBs in a row and systematically started to scout the route over an eight month period. During the hottest weekend in December 2008, fifty pioneers consisting of fast and slow riders, first and old timer cycled the W2W route to experience it and told us how to improve the route. A key objective was to create a CAPE multi-stage MTB event that blends fun and endurance.
The first stage starts at Lourensford, along the Schapensberg farms and wineries, Grabouw forest to Oak Valley, the sleep over venue in Elgin, a total distance of 70 km. Stage two starts at Oak Valley, along the Eikenhof Dam, to Lebanon forest and back to Oak Valley, covering 70 km. Stage three runs to De Rust, Houwhoek, along the Botrivier up to Karwyderskraal, down to Hemel-en-Aarde and on Rotary View Drive to Hermanus High School, measuring 80 km. What's magic about the W2W?!; The route includes five mountains, one world biosphere reserve and four conservation areas, it crosses 30 farms, 18 wineries, forests, fynbos, grasslands, never ending scenic views and plenty of awesome jeep and single tracks!
Part of the W2W vision is to promote wineries and their products. Therefore most water points are located at wineries, allowing supporters accessible and relaxing view points, along the route. Supporters can also cycle the shorter MTB routes on Oak Valley Farm during the afternoons, after completion of the race stages.
The entry fee is R2 500 per participant and includes tents, mattresses, fruit and meals. Stillwater Sport and Entertainment is the W2W event partner (involved in the XTERRA and Totalsports events). Click here for pictures of the pioneer ride. The website opens 9 February and entries at 06h00 on 16 February 2009.
Good luck with your entry en al le die berge nog so blou, get the training going and rolling!!
AdiosJohan Kriegler and the Pioneers Race Director (0832742609
2009 The Wines2Whales (W2W) multi-stage (3 day) MTB event is on for 25 - 27 April 2009. Start: 25 April @ 07h00 at Lourensford Estate, Somerset West
Finish: 27 April at Hermanus High School, Hermanus (220 km in total)
Entries limited to 250 teams (pairs)
There was a lot of talk about the W2W till we got our MTBs in a row and systematically started to scout the route over an eight month period. During the hottest weekend in December 2008, fifty pioneers consisting of fast and slow riders, first and old timer cycled the W2W route to experience it and told us how to improve the route. A key objective was to create a CAPE multi-stage MTB event that blends fun and endurance.
The first stage starts at Lourensford, along the Schapensberg farms and wineries, Grabouw forest to Oak Valley, the sleep over venue in Elgin, a total distance of 70 km. Stage two starts at Oak Valley, along the Eikenhof Dam, to Lebanon forest and back to Oak Valley, covering 70 km. Stage three runs to De Rust, Houwhoek, along the Botrivier up to Karwyderskraal, down to Hemel-en-Aarde and on Rotary View Drive to Hermanus High School, measuring 80 km. What's magic about the W2W?!; The route includes five mountains, one world biosphere reserve and four conservation areas, it crosses 30 farms, 18 wineries, forests, fynbos, grasslands, never ending scenic views and plenty of awesome jeep and single tracks!
Part of the W2W vision is to promote wineries and their products. Therefore most water points are located at wineries, allowing supporters accessible and relaxing view points, along the route. Supporters can also cycle the shorter MTB routes on Oak Valley Farm during the afternoons, after completion of the race stages.
The entry fee is R2 500 per participant and includes tents, mattresses, fruit and meals. Stillwater Sport and Entertainment is the W2W event partner (involved in the XTERRA and Totalsports events). Click here for pictures of the pioneer ride. The website opens 9 February and entries at 06h00 on 16 February 2009.
Good luck with your entry en al le die berge nog so blou, get the training going and rolling!!
AdiosJohan Kriegler and the Pioneers Race Director (0832742609
Hello to all
Hope you all had a great cycling week and that those who raced on Sunday, had PB’s
Thank you to all those who submitted suggestions for the club ride on the 22nd of Feb. This will be the last long training ride before the Argus.
Midweek training will continue on Tuesday, Wednesday and Thursday as per program on the blog. Week 10 of 12. Only thing left now if you are not fit is to PANIC
Good news, the kit will be ready for the ARGUS. Members will be aware that a lot of time and consultation with old and new members have taken place to get to a kit that will stay for the future.
The vote has gone in favour of the WANNABEE kit with the C2H logo on the chest in the pocket area. No sponsors will appear on the kit. The BEE is our distinctive sign and thus the decision to keep this as the logo.
The C2H kit will stay as part of our kit, but will in the future be replaced with the sponsor less WANNABEE kit
The wine to whales staged race is on. This is an mountain bike stage race between Lourensford wine estate and Hermanus. I shall post it on the blog, have a look.
Only 250 teams of two.
Looks great, but after having done the recci ride in December, I can assure you that it wont be for the unfit, so get going. Enter, focus and train.
Fit racers can chat to Henri Maier who completed the whole route as well.
The route for the club ride will be in the next newsletter, so join up and come along. Once again only for paid up club members. All to wear club kit please
As with the other ride, three groups will be riding, so everyone will be accommodated.
Welcome once again to all the new members
Yours in safe cycling
Danie Morkel
0845133246
morkelwade@telkomsa.net
The renewal notices have been distributed, please complete and return to Charles as soon as possible
For new members who want to join, contact Charles at
charlesnesbitt@woolworths.co.za
Please put the blog address on your computer as a favourite
http://www.wanna-b-team.blogspot.com/
Noordkaap fietstoer
Northern Cape Cycle Tour
Hallo alle fietsryers
Hi all cyclists
Die Noordkaap Fietstoer word aangebied deur Luxuria Dux Adventus Toere (LDA Toere) en sal jaarliks tydens Augustus en September plaasvind. Die hele toer is drie weke lank en bestaan uit 18 skofte met ‘n totale afstand van ongeveer 3400 km. Elke fietsryer bepaal sy eie toer deur slegs vir die skofte in te skryf waaraan hy/sy wil deelneem. Die hele toer moet oor ‘n tydperk van vyf (5) jaar voltooi word om vir ‘n medalje te kwalifiseer. Deelnemers kan slegs vir skof 18 kwalifiseer as die ander 17 skofte voltooi is.
Die roete bly dieselfde elke jaar met die begin en einde in Upington. Die Saterdagskofte van week 1 en 2 is korter en val gewoonlik saam met die Hantam Vleisfees en die Gariep Kunstefees. Die toer eindig in Upington, waar die Kalahari Kuierfees in volle swang sal wees. Ryers toer deur vier streke: Namakwa (5 skofte), Karoo (5 skofte), Diamantveld (4 skofte) en Kalahari (4 skofte). Sondae is rusdae op toer. Die minimum ouderdom vir deelnemers is 18 jaar.
Hierdie is die langste fietstoer vir amateurs in Suid-Afrika. Lang afstande en onvoorspelbare wind maak op vir die afwesigheid van berge. Die toer bestaan hoofsaaklik uit padwedrenne, maar sluit ook ‘n span- en tydwedren, asook ‘n bergfietsskof in. Omdat dit LDA Toere se doel is om hierdie streek met sy unieke mense en natuurskoon bekend te stel, besoek die toer ongeveer 60% van die Noordkaap se dorpe.
Totale Afstand: 3408km
Totale Klim: 13 590m
Ondersteuners: Die Noordkaap Fietstoer kan ook geniet word deur deel te word van die Ondersteuners. Hulle is persone wat die toer wil meemaak om familie/vriende te ondersteun deur die ondervinding te deel, maar nie wil fietsry nie.
The Northern Cape Cycle Tour (NCCT), presented by Luxuria Dux Adventus Tours (LDA Tours), takes place every year in August and September. The whole tour covers a total distance of approximately 3 400km ridden in eighteen stages over three weeks. Every participant designs his/her own tour by deciding which stages to participate in. All stages of the tour have to be completed within 5 years to qualify for a medal. Stage 18 may be entered only after all 17 previous stages have been completed.
The route stays the same every year, starting and finishing in Upington. The Saturday stages of week 1 and 2 are short so that participants and friends can enjoy the Hantam Vleisfees and the Gariep Arts Festival. The Kalahari Kuierfees will welcome the tour back in Upington. Cyclists will tour through 4 regions: Namakwa (5 stages), the Karoo (5 stages), the Diamond Fields (4 stages) and the Kalahari (4 stages). Sundays are rest days on tour. The minimum age of participation is 18.
The Northern Cape Cycle Tour is the longest cycle tour for amateurs in South Africa. Long distances and the unpredictable wind will more than make up for the fact that the Northern Cape is not mountainous. The tour consists mainly of road races, but has team and mountain bike trials as well as a time trial. As it is the aim of LDA TOURS to share the Northern Cape with its unique peoples and natural beauty, the tour will visit about 60% of all towns in the Northern Cape.
Total Distance: 3408km
Total Climbing: 13 590m
Supporters: By joining the Supporters you can, without cycling, also experience the Northern Cape Cycle Tour.
Sien ons Webwerf vir meer inligting. / See our Website for more info.
www.ldatours.com
Danny Botha
danny@ldatours.com
Northern Cape Cycle Tour
Hallo alle fietsryers
Hi all cyclists
Die Noordkaap Fietstoer word aangebied deur Luxuria Dux Adventus Toere (LDA Toere) en sal jaarliks tydens Augustus en September plaasvind. Die hele toer is drie weke lank en bestaan uit 18 skofte met ‘n totale afstand van ongeveer 3400 km. Elke fietsryer bepaal sy eie toer deur slegs vir die skofte in te skryf waaraan hy/sy wil deelneem. Die hele toer moet oor ‘n tydperk van vyf (5) jaar voltooi word om vir ‘n medalje te kwalifiseer. Deelnemers kan slegs vir skof 18 kwalifiseer as die ander 17 skofte voltooi is.
Die roete bly dieselfde elke jaar met die begin en einde in Upington. Die Saterdagskofte van week 1 en 2 is korter en val gewoonlik saam met die Hantam Vleisfees en die Gariep Kunstefees. Die toer eindig in Upington, waar die Kalahari Kuierfees in volle swang sal wees. Ryers toer deur vier streke: Namakwa (5 skofte), Karoo (5 skofte), Diamantveld (4 skofte) en Kalahari (4 skofte). Sondae is rusdae op toer. Die minimum ouderdom vir deelnemers is 18 jaar.
Hierdie is die langste fietstoer vir amateurs in Suid-Afrika. Lang afstande en onvoorspelbare wind maak op vir die afwesigheid van berge. Die toer bestaan hoofsaaklik uit padwedrenne, maar sluit ook ‘n span- en tydwedren, asook ‘n bergfietsskof in. Omdat dit LDA Toere se doel is om hierdie streek met sy unieke mense en natuurskoon bekend te stel, besoek die toer ongeveer 60% van die Noordkaap se dorpe.
Totale Afstand: 3408km
Totale Klim: 13 590m
Ondersteuners: Die Noordkaap Fietstoer kan ook geniet word deur deel te word van die Ondersteuners. Hulle is persone wat die toer wil meemaak om familie/vriende te ondersteun deur die ondervinding te deel, maar nie wil fietsry nie.
The Northern Cape Cycle Tour (NCCT), presented by Luxuria Dux Adventus Tours (LDA Tours), takes place every year in August and September. The whole tour covers a total distance of approximately 3 400km ridden in eighteen stages over three weeks. Every participant designs his/her own tour by deciding which stages to participate in. All stages of the tour have to be completed within 5 years to qualify for a medal. Stage 18 may be entered only after all 17 previous stages have been completed.
The route stays the same every year, starting and finishing in Upington. The Saturday stages of week 1 and 2 are short so that participants and friends can enjoy the Hantam Vleisfees and the Gariep Arts Festival. The Kalahari Kuierfees will welcome the tour back in Upington. Cyclists will tour through 4 regions: Namakwa (5 stages), the Karoo (5 stages), the Diamond Fields (4 stages) and the Kalahari (4 stages). Sundays are rest days on tour. The minimum age of participation is 18.
The Northern Cape Cycle Tour is the longest cycle tour for amateurs in South Africa. Long distances and the unpredictable wind will more than make up for the fact that the Northern Cape is not mountainous. The tour consists mainly of road races, but has team and mountain bike trials as well as a time trial. As it is the aim of LDA TOURS to share the Northern Cape with its unique peoples and natural beauty, the tour will visit about 60% of all towns in the Northern Cape.
Total Distance: 3408km
Total Climbing: 13 590m
Supporters: By joining the Supporters you can, without cycling, also experience the Northern Cape Cycle Tour.
Sien ons Webwerf vir meer inligting. / See our Website for more info.
www.ldatours.com
Danny Botha
danny@ldatours.com
CAPE ARGUS TRAINING PROGRAM
This week we are in Week 10 of our 12 Week Argus Program. 4 Weeks to go, so work hard (but clever) on your training, and you are going to have a good race! If you did yesterday's Tour de Stellenbosch, you would probably have overspent the time allowed in last week's programme in the blue and yellow zones, but that can only make you stronger, as long as you ride correctly this week to ensure that you recover properly.
You will also do well to go on the route and check out Boye's Drive above Kalk Bay, which has been added to the route as a detour due to the road works in the Main Road at Muizenberg. It is an extra climb, then level, then down back to the main road, and on that downhill with it's curves, as well as the intersection with Main Road again, you will have to be even more vigilant than down hospital hill!!
This week we need to spend only 7h, split as follows:
Green Zone 50 -70% 5h25m
Blue Zone 70 - 80% 1h
Yellow Zone 80 - 90% 45m
Therefore with today being a rest day or active recovery, the rest of the week looks as follows:
Tuesday Warm-up 10mins, Yellow Z 30min, Blue Z 10min, Cool-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 10min, Cool-down 10min.
Thursday Warm-up 10 mins, Blue Z 20 min, Cool-down 10min Waterworks intervals
Friday Rest day
Saturday LSD Ride 1h55m : Green Z 1h45 min; Blue Z 10 min
Sunday: LSD Ride 2h25m : Green Z 120 min; Blue Z 10min; Yellow Z 15min
If in doubt, stick to the program - the principles on which it is based have been proven over many years!
This week we are in Week 10 of our 12 Week Argus Program. 4 Weeks to go, so work hard (but clever) on your training, and you are going to have a good race! If you did yesterday's Tour de Stellenbosch, you would probably have overspent the time allowed in last week's programme in the blue and yellow zones, but that can only make you stronger, as long as you ride correctly this week to ensure that you recover properly.
You will also do well to go on the route and check out Boye's Drive above Kalk Bay, which has been added to the route as a detour due to the road works in the Main Road at Muizenberg. It is an extra climb, then level, then down back to the main road, and on that downhill with it's curves, as well as the intersection with Main Road again, you will have to be even more vigilant than down hospital hill!!
This week we need to spend only 7h, split as follows:
Green Zone 50 -70% 5h25m
Blue Zone 70 - 80% 1h
Yellow Zone 80 - 90% 45m
Therefore with today being a rest day or active recovery, the rest of the week looks as follows:
Tuesday Warm-up 10mins, Yellow Z 30min, Blue Z 10min, Cool-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 10min, Cool-down 10min.
Thursday Warm-up 10 mins, Blue Z 20 min, Cool-down 10min Waterworks intervals
Friday Rest day
Saturday LSD Ride 1h55m : Green Z 1h45 min; Blue Z 10 min
Sunday: LSD Ride 2h25m : Green Z 120 min; Blue Z 10min; Yellow Z 15min
If in doubt, stick to the program - the principles on which it is based have been proven over many years!
Wednesday, February 04, 2009
A guy out training was knocked down on Ou Kaaps yesterday pm & died later. He was doing nothing wrong and riding well within the yellow line! A motorist hit him from behind after veering into the yellow lane…….apparently the driver was not concentrating!
He was just 40yrs old with a wife & 2 young kids. His name is Craig Haskins. Spare a thought for his family through this time of sadness.
Hearing of this fatality makes me realise again how lucky I was with my accident last year. Please be vigilant & careful out there and don’t take for granted every day that you are blessed with.
Cheers,
Russell
Ps. If you go out riding please try not to ride alone if possible and carry some form of id. They struggled to find out who he was initially as he did not carry any identification.
He was just 40yrs old with a wife & 2 young kids. His name is Craig Haskins. Spare a thought for his family through this time of sadness.
Hearing of this fatality makes me realise again how lucky I was with my accident last year. Please be vigilant & careful out there and don’t take for granted every day that you are blessed with.
Cheers,
Russell
Ps. If you go out riding please try not to ride alone if possible and carry some form of id. They struggled to find out who he was initially as he did not carry any identification.
Tuesday, February 03, 2009
LISTEN UP!!!!!
William's Bike Shop in Somerset West has just been burgled (Tuesday evening around 18H30) Stolen
1) White Rocky Mountain Slayer SCX (yes the raffle bike!!!!) Unmistakeable Green Chris King Hubs and Headset (details on www.williamsbikeshop.co.za)
2) Blue and White Rocky Mountain ETSX
3) 2009 Giant Anthem X1 - charcoal & silver
4) 2008 Giant Anthem 1 Blue and Silver (customer's bike)
5) Giant Fixed gear bike - black ( silver fork)
phone William - 083 463 0383
PLEASE ALL, LETS GET THESE BIKES BACK!!!!!
Spread to your databases!!!
Meurant Botha
083 450 5313
021 884 4547 Amarider
021 884 4752 Dirtopia/Fax
meurant@dirtopia.co.za
www.dirtopia.co.za
www.amarider.co.za
William's Bike Shop in Somerset West has just been burgled (Tuesday evening around 18H30) Stolen
1) White Rocky Mountain Slayer SCX (yes the raffle bike!!!!) Unmistakeable Green Chris King Hubs and Headset (details on www.williamsbikeshop.co.za)
2) Blue and White Rocky Mountain ETSX
3) 2009 Giant Anthem X1 - charcoal & silver
4) 2008 Giant Anthem 1 Blue and Silver (customer's bike)
5) Giant Fixed gear bike - black ( silver fork)
phone William - 083 463 0383
PLEASE ALL, LETS GET THESE BIKES BACK!!!!!
Spread to your databases!!!
Meurant Botha
083 450 5313
021 884 4547 Amarider
021 884 4752 Dirtopia/Fax
meurant@dirtopia.co.za
www.dirtopia.co.za
www.amarider.co.za
What’s happening on the PPA funride calendar this weekend?
MEDALLION TOUR DE STELLENBOSCH LEAGUE & FUNRIDE
Sunday 8 February 2009
Road: 100km 06h45 league (funride: 07h10); 62km 07h45 league (funride: 07h55); 22km 08h25
VENUE: Technopark, R44, Stellenbosch
ENQUIRIES: General enquiries: Damien Burger (021) 886 4004
LUCKY DRAW / CUT-OFF: 12h15
ONLINE ENTRIES: www.pedalpower.org.za
ROUTE DESCRIPTION:
From Technopark, cyclists doing the 100km route go through Stellenbosch to tackle the climb over Helshoogte. Descend through Pniel past Boschendal to the T-junction (be careful on the railway lines). Turn right towards Franschhoek, cross the Berg River Bridge and then turn left past the Drakenstein Prison towards Paarl. A short loop through the outskirts of Paarl takes cyclists back onto the R101 through Klapmuts, left onto the R304 and back to the finish via Spier, then Annandale Road and R44.
The 62km route goes through Stellenbosch and continues along the undulating R44 towards the 4-way stop at Klapmuts, where cyclists turn left onto the R101 and then follow the same route back as the long route.
The 22km route goes into Stellenbosch, turns left at the Dorp Street intersection near the Station and then follows the same route as the longer routes to finish near Technopark.
DIRECTIONS TO VENUE:
From Cape Town, take the N2 to Somerset West. Take the Stellenbosch (R310) off-ramp. Turn right onto the Annandale Road and left onto the R44 direction Stellenbosch. Continue past the De Zalze Golf Course and Technopark will be on your left.
NOTES:
Please do not park on the R44 as ample parking is available in Technopark
Yours in cycling
The PPA Team
MEDALLION TOUR DE STELLENBOSCH LEAGUE & FUNRIDE
Sunday 8 February 2009
Road: 100km 06h45 league (funride: 07h10); 62km 07h45 league (funride: 07h55); 22km 08h25
VENUE: Technopark, R44, Stellenbosch
ENQUIRIES: General enquiries: Damien Burger (021) 886 4004
LUCKY DRAW / CUT-OFF: 12h15
ONLINE ENTRIES: www.pedalpower.org.za
ROUTE DESCRIPTION:
From Technopark, cyclists doing the 100km route go through Stellenbosch to tackle the climb over Helshoogte. Descend through Pniel past Boschendal to the T-junction (be careful on the railway lines). Turn right towards Franschhoek, cross the Berg River Bridge and then turn left past the Drakenstein Prison towards Paarl. A short loop through the outskirts of Paarl takes cyclists back onto the R101 through Klapmuts, left onto the R304 and back to the finish via Spier, then Annandale Road and R44.
The 62km route goes through Stellenbosch and continues along the undulating R44 towards the 4-way stop at Klapmuts, where cyclists turn left onto the R101 and then follow the same route back as the long route.
The 22km route goes into Stellenbosch, turns left at the Dorp Street intersection near the Station and then follows the same route as the longer routes to finish near Technopark.
DIRECTIONS TO VENUE:
From Cape Town, take the N2 to Somerset West. Take the Stellenbosch (R310) off-ramp. Turn right onto the Annandale Road and left onto the R44 direction Stellenbosch. Continue past the De Zalze Golf Course and Technopark will be on your left.
NOTES:
Please do not park on the R44 as ample parking is available in Technopark
Yours in cycling
The PPA Team
Monday, February 02, 2009
Sunday 01 February Ride: From all accounts a great ride by the group on Sunday. Some comments from the ride: "That's was the best ride I have had in a long time" Annemieke; "8 Cuppocino's please" Alf; "Slow Down" Somebody at the back of the fast group; "Nice pace" John Arnold (and then we went faster).
The call was Bottleray road to Stellenbosch and back. Group left as one bunch of +- 40 riders. Early puncture allowed the slower rides to get ahead of the faster boys and girls. Break neck speed led by Michel to catch the slower group. Plan was to then catch our breath and set a reasonable tempo with the slower group, but we forgot about Connie and Danie, and we carried on at a "brisk" pace. Goup then split. Anton who had not done the 63 km race the day before, but the 40km on a tandem with his son, decided that his legs were still fresh kept the pace high thinking that the like of Alistair, Tim, Paul, Alf, Sasha etc would not hold the pace. What a huge mistake??!!! Every hot spot was fiercly contested with Sasha being boxed in at every oppurtunity and no quarter given. All this done in the spirit that makes this such a great group of cyclists.
The slower group trundled in after 3 punctures but nevertheless in high spirits. Thank you to the callers who assisted.
If you have not yet joined the group on the Sat or Sunday ride, you need to do so as soon as possible. It is great fun and excellent training.
Lets keep the momentum going and make sure that we obey the rules of the road and take care of our fellow cyclists.
Regards
Anton de Freitas
The call was Bottleray road to Stellenbosch and back. Group left as one bunch of +- 40 riders. Early puncture allowed the slower rides to get ahead of the faster boys and girls. Break neck speed led by Michel to catch the slower group. Plan was to then catch our breath and set a reasonable tempo with the slower group, but we forgot about Connie and Danie, and we carried on at a "brisk" pace. Goup then split. Anton who had not done the 63 km race the day before, but the 40km on a tandem with his son, decided that his legs were still fresh kept the pace high thinking that the like of Alistair, Tim, Paul, Alf, Sasha etc would not hold the pace. What a huge mistake??!!! Every hot spot was fiercly contested with Sasha being boxed in at every oppurtunity and no quarter given. All this done in the spirit that makes this such a great group of cyclists.
The slower group trundled in after 3 punctures but nevertheless in high spirits. Thank you to the callers who assisted.
If you have not yet joined the group on the Sat or Sunday ride, you need to do so as soon as possible. It is great fun and excellent training.
Lets keep the momentum going and make sure that we obey the rules of the road and take care of our fellow cyclists.
Regards
Anton de Freitas
Hello to all
As seen on the blog in the note sent by Charles, the club now has more than 100 members, of which a third are first timers to the club
Welcome once again to all the new members
When you join a club you have certain expectations which can cause irritation if these expectations are not met. Please make sure that you get to know the committee members and vent your frustrations to them rather than be a unhappy member of the club.
Good turnout at the Wingerd ride. Good to see so many in club kit. Remember to just say hello when you meet up with one of your own club members, in that way we become a strong group
I did not join the Sunday ride, so hope all went well.
Now in week 9 of the 12 week Argus program. See BLOG for details.
Please come and join us from Waterstone village at 05h30 on Tuesday, Wednesday and Thursday for thr formal program and Saturday for long ride at 06h00.
No formal ride Sunday due to Medalion race taking place on Sunday. (league and funride)
Due to technical problems with CSA, we have not finalised the new kit. Had to be redesigned due to the fact that we had a sponsor on our kit.
These sponsors logos will now disappear from the kit. So before the ARGUS new kit will be available.
Next week is the MEDALION race, once again on our doorstep, so go and enjoy and wear the club kit
Any ideas for our next club ride planned for end of February ? Give ideas through to me by email please.
Yours in safe cycling
Danie Morkel
0845133246
morkelwade@telkomsa.net
The renewal notices have been distributed, please complete and return to Charles as soon as possible
Please put the blog address on your computer as a favourite
http://www.wanna-b-team.blogspot.com/
Sunday, February 01, 2009
CAPE ARGUS TRAINING PROGRAM
This week we are in Week 9 of our 12 Week Argus Program. We are now starting the taper phase of the program, but you will notice that the % time in the Blue Zone and the Yellow Zone will increase. Therefor the training QUANTITY is starting to decrease, but the QUALITY increases. It is critical that you pay attention to quality - the intervals will help you stay with the bunch up a climb, or hang on to a wheel as you crest a hilltop. Quality also increases your strength, which does well for your power-to-weight ratio.
The green zone is also called the aerobic endurance zone - this is where you lay the foundation of your fitness
The blue zone is also called the aerobic stamina zone - the upper limits of this zone is just below your lactate threshold (the border between aerobic and an-aerobic respiration)
The yellow zone is also called the lactate tolerance zone, because most people will be just under their lactate threshold at the bottom of this zone, and over their lactate threshold at the top of this zone.The lactate threshold is the heart rate at which you start producing significant amounts of lactic acid (the stuff that makes your muscles burn and ache). By spending a sufficient amount of time in this zone (but not too much), you will actually increase your lactate threshold (i.e.you can ride harder for longer time periods), and you will increase your power.
So only 7h15m total this week, split as follows:
Green Zone 50 -70% 5h05m
Blue Zone 70 - 80% 1h17m
Yellow Zone 80 - 90% 51m
Therefore with today being a rest day, the rest of the week looks as follows:
Tuesday Warm-up 10mins, Yellow Z 30min, Blue Z 10min, Cool-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 10min, Cool-down 10min.
Thursday Warm-up 10 mins, Blue Z 30 min, Green Z 20 min, Cool-down 10min Waterworks intervals
Friday Rest day
Saturday LSD Ride 1h50m : Green Z 90 min; Blue Z 20 min
Sunday: LSD Ride 2h10m : Green Z 92min; Blue Z 17min; Yellow Z 21min
Enjoy the ride, see how your fitness increases!
This week we are in Week 9 of our 12 Week Argus Program. We are now starting the taper phase of the program, but you will notice that the % time in the Blue Zone and the Yellow Zone will increase. Therefor the training QUANTITY is starting to decrease, but the QUALITY increases. It is critical that you pay attention to quality - the intervals will help you stay with the bunch up a climb, or hang on to a wheel as you crest a hilltop. Quality also increases your strength, which does well for your power-to-weight ratio.
The green zone is also called the aerobic endurance zone - this is where you lay the foundation of your fitness
The blue zone is also called the aerobic stamina zone - the upper limits of this zone is just below your lactate threshold (the border between aerobic and an-aerobic respiration)
The yellow zone is also called the lactate tolerance zone, because most people will be just under their lactate threshold at the bottom of this zone, and over their lactate threshold at the top of this zone.The lactate threshold is the heart rate at which you start producing significant amounts of lactic acid (the stuff that makes your muscles burn and ache). By spending a sufficient amount of time in this zone (but not too much), you will actually increase your lactate threshold (i.e.you can ride harder for longer time periods), and you will increase your power.
So only 7h15m total this week, split as follows:
Green Zone 50 -70% 5h05m
Blue Zone 70 - 80% 1h17m
Yellow Zone 80 - 90% 51m
Therefore with today being a rest day, the rest of the week looks as follows:
Tuesday Warm-up 10mins, Yellow Z 30min, Blue Z 10min, Cool-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 10min, Cool-down 10min.
Thursday Warm-up 10 mins, Blue Z 30 min, Green Z 20 min, Cool-down 10min Waterworks intervals
Friday Rest day
Saturday LSD Ride 1h50m : Green Z 90 min; Blue Z 20 min
Sunday: LSD Ride 2h10m : Green Z 92min; Blue Z 17min; Yellow Z 21min
Enjoy the ride, see how your fitness increases!
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