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