CAPE ARGUS TRAINING PROGRAM

It's the final week before the big day of the Big A, and time to start your preparations so you are finished in good time, and not have to go into a last-minute frantic search and rush to get all your things together! If you know your bike needs attention and you can't do it or don't have the time to do it, get it to a bike shop asap!

The final week of the program wants us to taper down to 2 hours max, as follows:

Green Zone 50 -70% 1h10m only!
Blue Zone 70 - 80% 25 minutes only!
Yellow Zone 80 - 90% 25 minutes only

The training for the week is as follows:

Tuesday Warm-up 10mins, Yellow Z 20min, Blue Z 5min, Cool-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 5min, Cool-down 10min.
Thursday Warm-up 10 mins, Blue Z 10 min, Cool-down 10min Waterworks intervals
Friday Rest
Saturday Green Z 30 min; Blue Z 5min; Yellow Z 5min Don't do more than this!
Sunday: Race Day, focus and enjoy!