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!