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!