| Argus 3:00 split time calculation | ||||
| Dist | Spot | Time | Km/h (Split) | Km/h (Total) |
| 11.3 km | Top Edinburgh Drive | 0: 20 | 33.66 | 33.66 |
| 21.3 km | End Blue Route | 0: 33 | 48.45 | 39.29 |
| 38.4 km | Jubilee Square | 0: 57 | 42.24 | 40.55 |
| 51 km | Top Smitswinkel | 1: 21 | 31.06 | 37.70 |
| 64.7 km | Soetwater | 1: 42 | 40.35 | 38.24 |
| 72.8 km | Sun Valley | 1: 55 | 35.00 | 37.85 |
| 82 km | Top Chapmans Peak | 2: 13 | 30.54 | 36.86 |
| 93 km | Top Suikerbossie | 2: 37 | 28.38 | 35.60 |
| 109 km | Finish - Greenpoint | 3: 00 | 41.28 | 36.33 |
Monday, February 22, 2010
Argus 3:00 Split Time Calculation
Hello to all the Wannabees
Main item for this week is our breakfast ride on Sunday. This is open to all paid up members and includes safety vehicles to follow the riders, a coffee and muffin at Joostenberg and mainly ‘lekker’ fellowship
On the note of fellowship, note the letter from Celia pasted on the BLOG. This is what we are about!
Thanks to the members who volunteered to ride at the back of the groups on Sunday. I have purchased the safety lights for the cars and they will be handed out on Sunday
Meeting time will be at 05h50 (latest) on Sunday at w/stone village. Dress will be club shirts.
The route will be as follows (thanks Michel)
We will have a very nice breakfast ride to Klein Joostenberg Farm on Sunday the 28th of February and have breakfast there. The club will pay for the coffee.
Slow group (25k/h): Will leave Waterstone Village at 6h10
Total distance is 71.7km or 2h55min total riding time.
Medium group (27k/h): Will leave Waterstone Village at 6h00
Total distance is 85.5km or 3h13min total riding time.
Fast group (28k/h): Will leave Waterstone Village at 6h05
Total distance is 103km or 3h45min total riding time.
The last group should be back around 10h15 depending how much time they spend at Joostenberg
Good to see a big turnout at the local Wingerd ride. Have not seen the results but some good times were ridden by our top riders.
Look on the Blog for this weeks training program. See you there wind permitting.
Great news of a possible new mountain bike track to be developed at Schaapenberg. Will keep you all updated.
The new CSA committee has been elected.
President: Greg Till
Vice President: Willie Newman
Road Director: Hendrik Lemmer
Track Director: Steven Marnewick
MTB Director: Andrew Nicholson
BMX Director: Margot Gerber
T & D Director : Roger Bouton
Rider representative: Ernst van Dyk
I shall be attending the WPCA assoc meeting tonight and hopefully get clarity on the PPA/CSA membership issues.
Weekly Safety Tip on Bunch Riding
Rolling through - swapping off - taking a turn
The most common way to take a turn on the front of the group is for each pair to stay together until they get to the front. After having a turn on the front (generally about the same amount of time as everyone else is taking), the pair separates and moves to each side, allowing the riders behind to come through to the front. To get to the back, stop pedalling for a while to slow down, keep an eye out for the end of the bunch and fall back into line there. It is safer for everyone if you get to the back as quickly as possible as the group is effectively riding four-abreast until you and your partner slot in at the back of the bunch.
The club will also present a hill climb/king of the mountain handicap race on the 1st of May. We hope to make this an annual event. Please diarise.
See the detail on the BLOG. Thanks to Michel for managing this
Two weeks after the ARGUS we will have our family day ride which will incorporate the prize giving for riders who excelled in their age groups during the ARGUS
Lastly, please ensure that all your contact details and medical aid details are in your saddle bags. Please make it a priority. Thanks
Membership
Please remember to renew your 2010 membership. Contact Charles at charlesnesbitt@woolworths.co.za
Please put the blog address on your computer as a hotspot
http://www.wanna-b-team.blogspot.com/
Our official e-mail address is wannabteam@gmail.com
Yours in cycling
Danie Morkel
0845133246
morkelwade@telkomsa.net
Argus 12 week Training Program: week 10
The program is designed for the average 35 - 40 year old, who has a maximum of 8 hours per week available for training. We are in week 10 now. Week 10 is the last training week before the start of the 2 weeks of tapering. A correct taper will increase your fitness dramatically. In the last 3 weeks before the Argus it is too late to significantly increase fitness, but it is not too late to increase fatigue. After a significant taper, you will store more fuel, deliver more oxygen to muscles, and maintain higher intensities than would have been possible before the taper. Reducing training for two to three weeks before the race will not reduce fitness. Rest! The club ride to Joostenberg should be your LAST long ride before the Argus.
I trust that our midweek training will make your stronger. It is based on the Polar Training Zones and will focus on Lactate Tolerance and Aerobic Stamina training.
For the WE rides we should ride LSD in our Aerobic Endurance zone and include when possible a long climb (Hellshoogte or the Waterstation in Gordonsbay) while staying below 80% of our MaxHR. This will simulate the long climb up Suikerbossie.
The polar zones are based on heart rate.
Week10
23-02 Lactate Tolerance Westridge circuit, 10 x 2 min @ 85-95%
24-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
25-02 Aerobic Stamina Faure waterworks hill, 6 x 5 min @ 78-85%
Week11
02-03 Lactate Tolerance Westridge circuit, 8 x 2 min @ 85-95%
03-03 45 to 60 min recovery ride, small blade and high cadence, route weather depended
04-03 Aerobic Stamina Faure waterworks hill, 4 x 5 min @ 78-85%
Aerobic Stamina Workout Faure Waterworks Hill
• Warm-up 10-15 min @ 50-70% of MaxHR
• 4 x 5 min @ 78-85% of MaxHR. Recovery to 60% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's important to warm up! Ride from Waterstone Village to Faure Waterworks Hill and do one climb on a small blade to warm up. Next climb push it till you reach 78to 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 2 climbs.
Lactate Tolerance Workout Westridge circuit
• Warm-up 10-15 min @ 50-70% of MaxHR
• 8 x 2 min @ 85-95% of MaxHR. Recovery to 50% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's very important to warm up! This work out will put a lot of straight onto your joins and tendons. Ride from Waterstone Village to Westridge and do one circuit on a small blade to warm up. Next lap you should start pushing at the bottom of the circuit after turning left into the long uphill. Push it till you reach 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 6 laps.
Estimation of MaxHR
Male Athlete 205 – (0.5 x age)
Female Athlete 211 – (0.5 x age)
Training Target Zones
The program is designed for the average 35 - 40 year old, who has a maximum of 8 hours per week available for training. We are in week 10 now. Week 10 is the last training week before the start of the 2 weeks of tapering. A correct taper will increase your fitness dramatically. In the last 3 weeks before the Argus it is too late to significantly increase fitness, but it is not too late to increase fatigue. After a significant taper, you will store more fuel, deliver more oxygen to muscles, and maintain higher intensities than would have been possible before the taper. Reducing training for two to three weeks before the race will not reduce fitness. Rest! The club ride to Joostenberg should be your LAST long ride before the Argus.
I trust that our midweek training will make your stronger. It is based on the Polar Training Zones and will focus on Lactate Tolerance and Aerobic Stamina training.
For the WE rides we should ride LSD in our Aerobic Endurance zone and include when possible a long climb (Hellshoogte or the Waterstation in Gordonsbay) while staying below 80% of our MaxHR. This will simulate the long climb up Suikerbossie.
The polar zones are based on heart rate.
Week10
23-02 Lactate Tolerance Westridge circuit, 10 x 2 min @ 85-95%
24-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
25-02 Aerobic Stamina Faure waterworks hill, 6 x 5 min @ 78-85%
Week11
02-03 Lactate Tolerance Westridge circuit, 8 x 2 min @ 85-95%
03-03 45 to 60 min recovery ride, small blade and high cadence, route weather depended
04-03 Aerobic Stamina Faure waterworks hill, 4 x 5 min @ 78-85%
Aerobic Stamina Workout Faure Waterworks Hill
• Warm-up 10-15 min @ 50-70% of MaxHR
• 4 x 5 min @ 78-85% of MaxHR. Recovery to 60% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's important to warm up! Ride from Waterstone Village to Faure Waterworks Hill and do one climb on a small blade to warm up. Next climb push it till you reach 78to 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 2 climbs.
Lactate Tolerance Workout Westridge circuit
• Warm-up 10-15 min @ 50-70% of MaxHR
• 8 x 2 min @ 85-95% of MaxHR. Recovery to 50% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's very important to warm up! This work out will put a lot of straight onto your joins and tendons. Ride from Waterstone Village to Westridge and do one circuit on a small blade to warm up. Next lap you should start pushing at the bottom of the circuit after turning left into the long uphill. Push it till you reach 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 6 laps.
Estimation of MaxHR
Male Athlete 205 – (0.5 x age)
Female Athlete 211 – (0.5 x age)
Training Target Zones
Target Zone | % of MaxHR | Benefit / Training Effect |
Recovery | 50-64% | Speed up recovery |
Aerobic Endurance | 65-77% | Increases metabolism Improves endurance Base work for high intensity workouts Strengthens muscles, tendons & ligaments |
Aerobic Stamina | 78-85% | Enhances aerobic power Base work for high intensity workouts Increases blood volume |
Lactate Tolerance | 86-93% | Increased tolerance to lactic acid Improves race specific endurance |
Sunday, February 21, 2010
Clubride
Hi Wannabees,
We will have a very nice breakfast ride to Klein Joostenberg Farm on Sunday the 28th of February and have breakfast there. The club will pay for the coffee.
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.
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.
Medium group (27k/h): Will leave Waterstone Village at 6h00, Lord Charles, R44 to Stellenbosch, R44- R310 over Helshoogte to Groot Drakenstein, left via Simondium to Klapmuts, R101 Old Paarl Road – R304 to Klein Joostenberg where they have breakfast. 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.
Fast group (28k/h): Will leave Waterstone Village at 6h05, Lord Charles, R44 to Stellenbosch, R44- R310 over Helshoogte to Groot Drakenstein, left via Simondium to Klapmuts, R101 Old Paarl Road – R304 to Klein Joostenberg where they have breakfast. That's about 55.3 km or 1h59min. After breakfast they return back via the R304, Kromme Ree and the R44 to Stellenbosch, left Helshoogte road up to Helshoogte for the 2nd time, back down to Stellenbosch and via the R44 to the Waterstone Village.
Total distance is 103km or 3h45min total riding time.
The last group should be back around 10h15 depending how much time they spend at Joostenberg
We will have a very nice breakfast ride to Klein Joostenberg Farm on Sunday the 28th of February and have breakfast there. The club will pay for the coffee.
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.
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.
Medium group (27k/h): Will leave Waterstone Village at 6h00, Lord Charles, R44 to Stellenbosch, R44- R310 over Helshoogte to Groot Drakenstein, left via Simondium to Klapmuts, R101 Old Paarl Road – R304 to Klein Joostenberg where they have breakfast. 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.
Fast group (28k/h): Will leave Waterstone Village at 6h05, Lord Charles, R44 to Stellenbosch, R44- R310 over Helshoogte to Groot Drakenstein, left via Simondium to Klapmuts, R101 Old Paarl Road – R304 to Klein Joostenberg where they have breakfast. That's about 55.3 km or 1h59min. After breakfast they return back via the R304, Kromme Ree and the R44 to Stellenbosch, left Helshoogte road up to Helshoogte for the 2nd time, back down to Stellenbosch and via the R44 to the Waterstone Village.
Total distance is 103km or 3h45min total riding time.
The last group should be back around 10h15 depending how much time they spend at Joostenberg
Lekker Local
Richard and Lana's son GREGORY DE VINK is the new SA U12 road race Champion! Well done!
Erill and Erna's son RYAN KEMP is leading the Elite League and defending his Pink leader jersey in this last 2 races.
Sat 27 Feb Wilde Fruit Funride Wellington 103 km
Sun 28 Feb Old Mutual Bay City Cycle Tour Constantia 84 km
If you are round the corner please go and support this local boy!
Wannabee member TIM BUTLER, only 17, is putting down some very good results in the Elite league
2010/02/21 Bouckaert Soenen League and Funride 126km in 03:04:21 at 41km/h average!
finishing 43/445
2010/02/20 Die Wingerd Breakfast Ride 63km in 01:30:24 at 42km/h average!
finishing 7/550
2010/02/13 Ninety Niner 108km in 02:49:19 at 38km/h average!
finishing 41/1528
Erill and Erna's son RYAN KEMP is leading the Elite League and defending his Pink leader jersey in this last 2 races.
Sat 27 Feb Wilde Fruit Funride Wellington 103 km
Sun 28 Feb Old Mutual Bay City Cycle Tour Constantia 84 km
If you are round the corner please go and support this local boy!
Wannabee member TIM BUTLER, only 17, is putting down some very good results in the Elite league
2010/02/21 Bouckaert Soenen League and Funride 126km in 03:04:21 at 41km/h average!
finishing 43/445
2010/02/20 Die Wingerd Breakfast Ride 63km in 01:30:24 at 42km/h average!
finishing 7/550
2010/02/13 Ninety Niner 108km in 02:49:19 at 38km/h average!
finishing 41/1528
Saturday, February 20, 2010
Argus Nutrition
Posted by Ian Craig
Are you doing the Argus - it seems like half of the town is! Well, Michael and I are giving 3 workshops next week on the final preparations of it: Cape Town on Tues 23rd, Somerset West on Wed 24th & Stellenbosch on Thur 25th. As usual, Michael will be covering training and I will be seeing to the nutrition.
Just to whet your appetite (pardon the pun), here's a few dietary things to consider in the weeks before:
In the weeks before, you need to get the basics right - eat for optimal health to support your immune system, your energy, muscle strength etc - yes, in a way you are what you eat, so if you prepare for a race with hotdogs, don't be surprised if you perform like a bun, I mean bum!
Eat to support the amount of training that you're doing - I often find cyclists that eat nowhere near what the training should determine - are they going to have bundles of energy if the body is downregulating?
Get enough protein - the average cyclist will need 100g+ of good quality protein per day to make hormones, turn over muscle tissue, balance the immune system, make neurotransmitters to keep you focused and relaxed ....... So my previous posts that focus more on protein.
Eat your veggies - 5 portions per day where 1 portion = size of your fist. Its easy to fit these in if you start at Breakfast with a tomato or some salad with your eggs on toast.
During the Argus ride, about 50% of our energy is likely to come from fat and most of the rest from carbs (small amount from protein). In preparation for your event, fat burning will be important and if you don't stint on the fat in your diet (as many cyclist do in the false hope that it will keep them trim), you can become more proficient at burning fat. Take some meat, dairy, fish, eggs, olive oil, nut, seeds, avocado etc in the diet - they are good for you!!
You will also need a carb load and this starts about 3 days before the race (so Thurs, Frid, Sat). If you take a look at my DC prep blog, it will give you a couple of good examples of a really high proportion carb diet that you can use for this period.
I would love to go on and talk about race day nutrition but oh dear, I'm run out of time. You will just have to come along and see us talk in person to hear the rest! On a serious note, even if you think you know all there is to know, I'll bet you lots of money that you can gain some fresh knowledge. Also, I find in SA that many cyclists tend to do their own thing (compared to Europe where the club scene is bigger). I'm always a fan of collective knowledge that you can get from great discussions, like the Bike Max workshops always create.
I've put some blurb on my website about the talks www.craigcoaching.com or talk to Michael or I if you have any questions.
See you next week! Ian
Are you doing the Argus - it seems like half of the town is! Well, Michael and I are giving 3 workshops next week on the final preparations of it: Cape Town on Tues 23rd, Somerset West on Wed 24th & Stellenbosch on Thur 25th. As usual, Michael will be covering training and I will be seeing to the nutrition.
Just to whet your appetite (pardon the pun), here's a few dietary things to consider in the weeks before:
In the weeks before, you need to get the basics right - eat for optimal health to support your immune system, your energy, muscle strength etc - yes, in a way you are what you eat, so if you prepare for a race with hotdogs, don't be surprised if you perform like a bun, I mean bum!
Eat to support the amount of training that you're doing - I often find cyclists that eat nowhere near what the training should determine - are they going to have bundles of energy if the body is downregulating?
Get enough protein - the average cyclist will need 100g+ of good quality protein per day to make hormones, turn over muscle tissue, balance the immune system, make neurotransmitters to keep you focused and relaxed ....... So my previous posts that focus more on protein.
Eat your veggies - 5 portions per day where 1 portion = size of your fist. Its easy to fit these in if you start at Breakfast with a tomato or some salad with your eggs on toast.
During the Argus ride, about 50% of our energy is likely to come from fat and most of the rest from carbs (small amount from protein). In preparation for your event, fat burning will be important and if you don't stint on the fat in your diet (as many cyclist do in the false hope that it will keep them trim), you can become more proficient at burning fat. Take some meat, dairy, fish, eggs, olive oil, nut, seeds, avocado etc in the diet - they are good for you!!
You will also need a carb load and this starts about 3 days before the race (so Thurs, Frid, Sat). If you take a look at my DC prep blog, it will give you a couple of good examples of a really high proportion carb diet that you can use for this period.
I would love to go on and talk about race day nutrition but oh dear, I'm run out of time. You will just have to come along and see us talk in person to hear the rest! On a serious note, even if you think you know all there is to know, I'll bet you lots of money that you can gain some fresh knowledge. Also, I find in SA that many cyclists tend to do their own thing (compared to Europe where the club scene is bigger). I'm always a fan of collective knowledge that you can get from great discussions, like the Bike Max workshops always create.
I've put some blurb on my website about the talks www.craigcoaching.com or talk to Michael or I if you have any questions.
See you next week! Ian
Thursday, February 18, 2010
Die Wingerd Breakfast Ride
| Event Name: | Die Wingerd Breakfast Ride |
| Event Date: | 20/02/2010 |
| Start Venue: | Die Wingerd Pre-Primary School, Pinotage Avenue, Somerset West |
| Organising Body: | Die Wingerd Pre-Primary School |
| Contact Person: | Louise Scheepers or Annerina Groenewald |
| Contact Telelphone: | 0218551310 |
| Web Site: | |
| Email Address: | diewingerd@wol.co.za |
| ENTER ONLINE HERE: | CLICK HERE TO ENTER ONLINE |
| Description: | Route Description The long and medium routes take cyclists up Helderberg College Road and on a loop through the Helderview area, before heading off on the R44 towards Stellenbosch. Turn left from the R44 onto Annandale Road to the T-junction with the R310 (Drie Gewels), where the long & medium routes split. The 63km route turns right onto the R310 past Spier Wine Estate to the T-junction, and left onto the M12 onto Polkadraai Road to the R102. Cyclists turn left onto the R102, left at Macassar Road, and over the bridge onto the Main Road towards Somerset West. Cross the intersection at Lord Charles and turn left into Helderberg College Road to the finish. The 40km medium route turns left onto R310 and right onto the R102 at Faure where it joins the long route to the finish. The 14km short route heads straight out onto the R44, left onto Winery Road and onto the R102 to join up with the other routes back to the finish. Registration Registration will take place at the start venue on the day of the event. Cut off Time All support vehicles will be withdrawn from the routes at 10:45. General Breakfast will be available at R 15 a ticket.Please purchase yours at the event. |
| Distance | Start Time |
| 63 km | 07:00:00 AM |
| 40 km | 07:30:00 AM |
| 14 km | 08:00:00 AM |
Wednesday, February 17, 2010
Argus Bike Service
A good bike service is essential, with less than a month until the Argus, now is the time to talk to your mechanic.
Overtraining Syndrome
It is no secret among cyclists that in order to improve performance you've got to work hard. However, hard training breaks you down and makes you weaker. It is rest that makes you stronger. Physiologic improvement in sports only occurs during the rest period following hard training. This adaptation is in response to maximal loading of the cardiovascular and muscular systems and is accomplished by improving efficiency of the heart, increasing capillaries in the muscles, and increasing glycogen stores and mitochondrial enzyme systems within the muscle cells. During recovery periods these systems build to greater levels to compensate for the stress that you have applied. The result is that you are now at a higher level of performance.
If sufficient rest is not included in a training program then regeneration cannot occur and performance plateaus. If this imbalance between excess training and inadequate rest persists then performance will decline. Overtraining can best be defined as the state where the athlete has been repeatedly stressed by training to the point where rest is no longer adequate to allow for recovery. The "overtraining syndrome" is the name given to the collection of emotional, behavioral, and physical symptoms due to overtraining that has persisted for weeks to months. Athletes and coaches also know it as "burnout" or "staleness." This is different from the day to day variation in performance and post exercise tiredness that is common in conditioned athletes. Overtraining is marked by cumulative exhaustion that persists even after recovery periods.
The most common symptom is fatigue. This may limit workouts and may be present at rest. The athlete may also become moody, easily irritated, have altered sleep patterns, become depressed, or lose the competitive desire and enthusiasm for the sport. Some will report decreased appetite and weight loss. Physical symptoms include persistent muscular soreness, increased frequency of viral illnesses, and increased incidence of injuries.
There have been several clinical studies done on athletes with the overtraining syndrome. Exercise physiologic, psychological, and biochemical laboratory testing have been done. Findings in these studies have shown decreased performance in exercise testing, decreased mood state, and, in some, increased cortisol levels -- the body's "stress" hormone. A decrease in testosterone, altered immune status, and an increase in muscular break down products have also been identified. Medically, the overtraining syndrome is classified as a neuro-endocrine disorder. The normal fine balance in the interaction between the autonomic nervous system and the hormonal system is disturbed and athletic "jet lag" results. The body now has a decreased ability to repair itself during rest. Heaping more workouts onto this unbalanced system only worsens the situation. Additional stress in the form of difficulties at work or personal life also contributes.
It appears that there are two forms of the syndrome. The sympathetic form is more common in sprint type sports and the parasympathetic form is more common in endurance sports. The results from various measurements taken during exercise physiologic testing differ between the two forms, but decreased overall performance and increased perceived fatigue are similar. In the parasympathetic form there may be a lower heart rate for a given workload. Athletes training with a heart rate monitor may notice that they cannot sustain the workout at their usual "set point." Fatigue takes over and prematurely terminates the workout. Regulation of glucose can become altered and the athlete may experience symptoms of hypoglycemia during exercise.
I won't comment on all of the differences between the two forms, but one example is resting heart rate. In the sympathetic form, the resting heart rate is elevated. In the parasympathetic form, however, the resting heart rate is decreased. If this sounds confusing, then you are not alone. There is very little agreement in the literature about abnormal laboratory findings. Additionally, it is possible to have the overtraining syndrome, but have completely normal physical findings and biochemical tests. At this point, there is no single test that will confirm the presence of overtraining. The overtraining syndrome should be considered in any athlete who manifests symptoms of prolonged fatigue and performance that has leveled off or decreased. It is important to exclude any underlying illness that may be responsible for the fatigue.
The treatment for the overtraining syndrome is rest. The longer the overtraining has occurred, the more rest required. Therefore, early detection is very important. If the overtraining has only occurred for a short period of time (e.g., 3 - 4 weeks) then interrupting training for 3 - 5 days is usually sufficient rest. After this, workouts can be resumed on an alternate day basis. The intensity of the training can be maintained but the total volume must be lower. It is important that the factors that lead to overtraining be identified and corrected. Otherwise, the overtraining syndrome is likely to recur. The alternate day recovery period is continued for a few weeks and then an increase in volume is permitted. In more severe cases, the training program may have to be interrupted for weeks, and it may take months to recover. An alternate form of exercise can be substituted to help prevent the exercise withdrawal syndrome.
All of the medical studies and advice on overtraining have involved single sport athletes. For triathletes and other multi-sport athletes the recovery process may be different depending on the circumstances. If it can be identified that the overtraining has occurred in only one discipline, then resting that discipline along with significant decreases in the other sports can bring about full recovery. It is vitally important not to suddenly substitute more workouts in one sport in an attempt to compensate for rest in another. The athlete that does this will not heal the overtraining, but will drive him or herself deeper into a hole. Overtraining affects both peripheral and central mechanisms in the body. Resting from overtraining on the bicycle by swimming more will help a pair of fatigued quadriceps, but to the heart, pituitary, and adrenals, stress is stress.
As with almost everything else health related, prevention is the key. Well-balanced gradual increases in training are recommended. A training schedule design called periodisation varies the training load in cycles with built in mandatory rest phases. During the high workload phase, the athlete alternates between high intensity interval work and low intensity endurance work . This approach is used by a number of elite athletes in many sports.
A training log is the best method to monitor progress. In addition to keeping track of distance and intensity, the athlete can record the resting morning heart rate, weight, general health, how the workout felt, and levels of muscular soreness and fatigue. The latter two can be scored on a 10 point scale. Significant, progressive changes in any of these parameters may signal overtraining. Avoiding monotonous training and maintaining adequate nutrition are other recommendations for prevention. Vigorous exercise during the incubation period of a viral illness may increase the duration and severity of that illness. Athletes who feel as if they are developing a cold should rest or reduce the training schedule for a few days.
In conclusion, the prevailing wisdom is that it is better to be undertrained than overtrained. Rest is a vital part of any athlete's training. There is considerable evidence that reduced training (same intensity, lower volume) for up to 21 days will not decrease performance. A well-planned training program involves as much art as science and should allow for flexibility. Early warning signs of overtraining should be heeded and schedule adjustments made accordingly. Smart training is the path to faster times and good health.
Copyright©1998 Mark Jenkins, MD
It is no secret among cyclists that in order to improve performance you've got to work hard. However, hard training breaks you down and makes you weaker. It is rest that makes you stronger. Physiologic improvement in sports only occurs during the rest period following hard training. This adaptation is in response to maximal loading of the cardiovascular and muscular systems and is accomplished by improving efficiency of the heart, increasing capillaries in the muscles, and increasing glycogen stores and mitochondrial enzyme systems within the muscle cells. During recovery periods these systems build to greater levels to compensate for the stress that you have applied. The result is that you are now at a higher level of performance.
If sufficient rest is not included in a training program then regeneration cannot occur and performance plateaus. If this imbalance between excess training and inadequate rest persists then performance will decline. Overtraining can best be defined as the state where the athlete has been repeatedly stressed by training to the point where rest is no longer adequate to allow for recovery. The "overtraining syndrome" is the name given to the collection of emotional, behavioral, and physical symptoms due to overtraining that has persisted for weeks to months. Athletes and coaches also know it as "burnout" or "staleness." This is different from the day to day variation in performance and post exercise tiredness that is common in conditioned athletes. Overtraining is marked by cumulative exhaustion that persists even after recovery periods.
The most common symptom is fatigue. This may limit workouts and may be present at rest. The athlete may also become moody, easily irritated, have altered sleep patterns, become depressed, or lose the competitive desire and enthusiasm for the sport. Some will report decreased appetite and weight loss. Physical symptoms include persistent muscular soreness, increased frequency of viral illnesses, and increased incidence of injuries.
There have been several clinical studies done on athletes with the overtraining syndrome. Exercise physiologic, psychological, and biochemical laboratory testing have been done. Findings in these studies have shown decreased performance in exercise testing, decreased mood state, and, in some, increased cortisol levels -- the body's "stress" hormone. A decrease in testosterone, altered immune status, and an increase in muscular break down products have also been identified. Medically, the overtraining syndrome is classified as a neuro-endocrine disorder. The normal fine balance in the interaction between the autonomic nervous system and the hormonal system is disturbed and athletic "jet lag" results. The body now has a decreased ability to repair itself during rest. Heaping more workouts onto this unbalanced system only worsens the situation. Additional stress in the form of difficulties at work or personal life also contributes.
It appears that there are two forms of the syndrome. The sympathetic form is more common in sprint type sports and the parasympathetic form is more common in endurance sports. The results from various measurements taken during exercise physiologic testing differ between the two forms, but decreased overall performance and increased perceived fatigue are similar. In the parasympathetic form there may be a lower heart rate for a given workload. Athletes training with a heart rate monitor may notice that they cannot sustain the workout at their usual "set point." Fatigue takes over and prematurely terminates the workout. Regulation of glucose can become altered and the athlete may experience symptoms of hypoglycemia during exercise.
I won't comment on all of the differences between the two forms, but one example is resting heart rate. In the sympathetic form, the resting heart rate is elevated. In the parasympathetic form, however, the resting heart rate is decreased. If this sounds confusing, then you are not alone. There is very little agreement in the literature about abnormal laboratory findings. Additionally, it is possible to have the overtraining syndrome, but have completely normal physical findings and biochemical tests. At this point, there is no single test that will confirm the presence of overtraining. The overtraining syndrome should be considered in any athlete who manifests symptoms of prolonged fatigue and performance that has leveled off or decreased. It is important to exclude any underlying illness that may be responsible for the fatigue.
The treatment for the overtraining syndrome is rest. The longer the overtraining has occurred, the more rest required. Therefore, early detection is very important. If the overtraining has only occurred for a short period of time (e.g., 3 - 4 weeks) then interrupting training for 3 - 5 days is usually sufficient rest. After this, workouts can be resumed on an alternate day basis. The intensity of the training can be maintained but the total volume must be lower. It is important that the factors that lead to overtraining be identified and corrected. Otherwise, the overtraining syndrome is likely to recur. The alternate day recovery period is continued for a few weeks and then an increase in volume is permitted. In more severe cases, the training program may have to be interrupted for weeks, and it may take months to recover. An alternate form of exercise can be substituted to help prevent the exercise withdrawal syndrome.
All of the medical studies and advice on overtraining have involved single sport athletes. For triathletes and other multi-sport athletes the recovery process may be different depending on the circumstances. If it can be identified that the overtraining has occurred in only one discipline, then resting that discipline along with significant decreases in the other sports can bring about full recovery. It is vitally important not to suddenly substitute more workouts in one sport in an attempt to compensate for rest in another. The athlete that does this will not heal the overtraining, but will drive him or herself deeper into a hole. Overtraining affects both peripheral and central mechanisms in the body. Resting from overtraining on the bicycle by swimming more will help a pair of fatigued quadriceps, but to the heart, pituitary, and adrenals, stress is stress.
As with almost everything else health related, prevention is the key. Well-balanced gradual increases in training are recommended. A training schedule design called periodisation varies the training load in cycles with built in mandatory rest phases. During the high workload phase, the athlete alternates between high intensity interval work and low intensity endurance work . This approach is used by a number of elite athletes in many sports.
A training log is the best method to monitor progress. In addition to keeping track of distance and intensity, the athlete can record the resting morning heart rate, weight, general health, how the workout felt, and levels of muscular soreness and fatigue. The latter two can be scored on a 10 point scale. Significant, progressive changes in any of these parameters may signal overtraining. Avoiding monotonous training and maintaining adequate nutrition are other recommendations for prevention. Vigorous exercise during the incubation period of a viral illness may increase the duration and severity of that illness. Athletes who feel as if they are developing a cold should rest or reduce the training schedule for a few days.
In conclusion, the prevailing wisdom is that it is better to be undertrained than overtrained. Rest is a vital part of any athlete's training. There is considerable evidence that reduced training (same intensity, lower volume) for up to 21 days will not decrease performance. A well-planned training program involves as much art as science and should allow for flexibility. Early warning signs of overtraining should be heeded and schedule adjustments made accordingly. Smart training is the path to faster times and good health.
Copyright©1998 Mark Jenkins, MD
Tuesday, February 16, 2010
The Wannabee Spirit !
Hi Danie
Ek wil ‘n opmerking maak.
Ek het Saterdag die 99-er gery en in K-groep weggespring. Op so 20km het die L-groep verby gekom en ek het “opgeklim”. Daar was ‘n hele paar Wannabees in die groep, waaronder. Hannes Titus. Ons vir ‘n hele ruk gery en gesels. Toe kry hy ‘n pap wiel. Obviously het die groep, ek inkluis, aangery. Maar net so paar minute later sien ek drie Wannabee ouens in die groep na links beweeg. Toe hoor ek die een se vir die ander, “ons wag vir Hannes”! Hulle trek toe af en wag vir Hannes.
Ek is nie ‘n Wannabee nie, maar omdat ek van Somerset West kom, weet ek van die groep en kry die nuusbriewe. Ek het net gedink, DIT is wat sportmanskap is. Vir fietsryers is die 99-er mos baie belangrik omdat dit’n “seeding event” is, maar hier was 3 ouens wat bereid was om hulle ‘goeie tyd’ op te offer om ‘n spanmaat te help.
Ek dink dit was great!!!!
Celia PIENAAR
Independant Travel Consultant
Suite 8, Private Bag x 15
Somerset West, 7129
South Africa
Tel: +27 (0)87 802 9993
Faks: +27 (0)86 583 4437
Sel: +27 (0)82 575 5688
Skype: celia.pienaar
Ek wil ‘n opmerking maak.
Ek het Saterdag die 99-er gery en in K-groep weggespring. Op so 20km het die L-groep verby gekom en ek het “opgeklim”. Daar was ‘n hele paar Wannabees in die groep, waaronder. Hannes Titus. Ons vir ‘n hele ruk gery en gesels. Toe kry hy ‘n pap wiel. Obviously het die groep, ek inkluis, aangery. Maar net so paar minute later sien ek drie Wannabee ouens in die groep na links beweeg. Toe hoor ek die een se vir die ander, “ons wag vir Hannes”! Hulle trek toe af en wag vir Hannes.
Ek is nie ‘n Wannabee nie, maar omdat ek van Somerset West kom, weet ek van die groep en kry die nuusbriewe. Ek het net gedink, DIT is wat sportmanskap is. Vir fietsryers is die 99-er mos baie belangrik omdat dit’n “seeding event” is, maar hier was 3 ouens wat bereid was om hulle ‘goeie tyd’ op te offer om ‘n spanmaat te help.
Ek dink dit was great!!!!
Celia PIENAAR
Independant Travel Consultant
Suite 8, Private Bag x 15
Somerset West, 7129
South Africa
Tel: +27 (0)87 802 9993
Faks: +27 (0)86 583 4437
Sel: +27 (0)82 575 5688
Skype: celia.pienaar
Monday, February 15, 2010
Hello to all the Wannabees
Despite quite a few members riding the 99er this weekend past, we still had a good group out on Sat and Sunday.
One good lesson leant was that if Sep says it is windy in Gordonsbay, believe him!! On the other hand, cycling with a ‘side on wind’ in gusty conditions improves your skill and concentration.
This week is a lighter week in regards the ARGUS training program. Last week was one of the toughest and felt in the legs by quite a few cyclists
Lots of other news on the BLOG, so browse through
Weekly Safety Tip on Bunch Riding
Look ahead
Do not become obsessed with the rear wheel directly in front of you. Try to focus four or five riders up the line so that any 'problem' will not suddenly affect you. Scan the road ahead for potential problems, red lights etc, and be ready.
A REMINDER
If possible we would like to ask for volunteers to drive the vehicles. Each will be fitted with a roof light and a cyclist warning magnetic board on the back. The club will pay for the petrol used and R200 per driver on the day. Please contact me if you can help
The club will also present a hill climb/king of the mountain handicap race on the 1st of May. We hope to make this an annual event. Please diarise.
See the detail on the BLOG. Thanks to Michel for managing this
Two weeks after the ARGUS we will have our family day ride which will incorporate the prize giving for riders who excelled in their age groups during the ARGUS
Lastly, please ensure that all your contact details and medical aid details are in your saddle bags. Please make it a priority. Thanks
NO VOLUNTEERS YET, IF ANYONE CAN HELP, PLEASE CONTACT US
We are keen to start up a webpage for the club. The blog is not complying with our needs anymore. If there are people out there who could help with the development and maintenance of such a webpage. Please contact Michel or myself through the club e-mail address
Membership
Please remember to renew your 2010 membership. Contact Charles at charlesnesbitt@woolworths.co.za
Please put the blog address on your computer as a hotspot
http://www.wanna-b-team.blogspot.com/
Our official e-mail address is wannabteam@gmail.com
Yours in cycling
Danie Morkel
0845133246
morkelwade@telkomsa.net
Argus 12 week Training Program: week 9
The program is designed for the average 35 - 40 year old, who has a maximum of 8 hours per week available for training. We are in week 8 now. Week 9 is a RECOVERY training week so we give our body the time to recover from last weeks hard training. You can include Die Wingerd Funride on Saturday to keep the speed in the legs but that's it! NO other race or you will get overtrained!
The club rides are structured to incorporate the program, therefor members shouldn't have to worry about their training if they keep training with the club's outrides.
I trust that our midweek training will make your stronger. It is based on the Polar Training Zones and will focus on Lactate Tolerance and Aerobic Stamina training.
For the WE rides we should ride LSD in our Aerobic Endurance zone and include when possible a long climb (Hellshoogte or the Waterstation in Gordonsbay) while staying below 80% of our MaxHR. This will simulate the long climb up Suikerbossie.
The polar zones are based on heart rate.
Week9
16-02 Lactate Tolerance Westridge circuit, 8 x 2 min @ 85-95%
17-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
18-02 Aerobic Stamina Faure waterworks hill, 4 x 5 min @ 78-85%
Week10
23-02 Lactate Tolerance Westridge circuit, 10 x 2 min @ 85-95%
24-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
25-02 Aerobic Stamina Faure waterworks hill, 6 x 5 min @ 78-85%
Aerobic Stamina Workout Faure Waterworks Hill
• Warm-up 10-15 min @ 50-70% of MaxHR
• 4 x 5 min @ 78-85% of MaxHR. Recovery to 60% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's important to warm up! Ride from Waterstone Village to Faure Waterworks Hill and do one climb on a small blade to warm up. Next climb push it till you reach 78to 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 2 climbs.
Lactate Tolerance Workout Westridge circuit
• Warm-up 10-15 min @ 50-70% of MaxHR
• 8 x 2 min @ 85-95% of MaxHR. Recovery to 50% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's very important to warm up! This work out will put a lot of straight onto your joins and tendons. Ride from Waterstone Village to Westridge and do one circuit on a small blade to warm up. Next lap you should start pushing at the bottom of the circuit after turning left into the long uphill. Push it till you reach 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 6 laps.
Estimation of MaxHR
Male Athlete 205 – (0.5 x age)
Female Athlete 211 – (0.5 x age)
Training Target Zones
The program is designed for the average 35 - 40 year old, who has a maximum of 8 hours per week available for training. We are in week 8 now. Week 9 is a RECOVERY training week so we give our body the time to recover from last weeks hard training. You can include Die Wingerd Funride on Saturday to keep the speed in the legs but that's it! NO other race or you will get overtrained!
The club rides are structured to incorporate the program, therefor members shouldn't have to worry about their training if they keep training with the club's outrides.
I trust that our midweek training will make your stronger. It is based on the Polar Training Zones and will focus on Lactate Tolerance and Aerobic Stamina training.
For the WE rides we should ride LSD in our Aerobic Endurance zone and include when possible a long climb (Hellshoogte or the Waterstation in Gordonsbay) while staying below 80% of our MaxHR. This will simulate the long climb up Suikerbossie.
The polar zones are based on heart rate.
Week9
16-02 Lactate Tolerance Westridge circuit, 8 x 2 min @ 85-95%
17-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
18-02 Aerobic Stamina Faure waterworks hill, 4 x 5 min @ 78-85%
Week10
23-02 Lactate Tolerance Westridge circuit, 10 x 2 min @ 85-95%
24-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
25-02 Aerobic Stamina Faure waterworks hill, 6 x 5 min @ 78-85%
Aerobic Stamina Workout Faure Waterworks Hill
• Warm-up 10-15 min @ 50-70% of MaxHR
• 4 x 5 min @ 78-85% of MaxHR. Recovery to 60% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's important to warm up! Ride from Waterstone Village to Faure Waterworks Hill and do one climb on a small blade to warm up. Next climb push it till you reach 78to 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 2 climbs.
Lactate Tolerance Workout Westridge circuit
• Warm-up 10-15 min @ 50-70% of MaxHR
• 8 x 2 min @ 85-95% of MaxHR. Recovery to 50% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's very important to warm up! This work out will put a lot of straight onto your joins and tendons. Ride from Waterstone Village to Westridge and do one circuit on a small blade to warm up. Next lap you should start pushing at the bottom of the circuit after turning left into the long uphill. Push it till you reach 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 6 laps.
Estimation of MaxHR
Male Athlete 205 – (0.5 x age)
Female Athlete 211 – (0.5 x age)
Training Target Zones
Target Zone | % of MaxHR | Benefit / Training Effect |
Recovery | 50-64% | Speed up recovery |
Aerobic Endurance | 65-77% | Increases metabolism Improves endurance Base work for high intensity workouts Strengthens muscles, tendons & ligaments |
Aerobic Stamina | 78-85% | Enhances aerobic power Base work for high intensity workouts Increases blood volume |
Lactate Tolerance | 86-93% | Increased tolerance to lactic acid Improves race specific endurance |
Weekly Safety Tip on Bunch Riding
Look ahead
Do not become obsessed with the rear wheel directly in front of you. Try to focus four or five riders up the line so that any 'problem' will not suddenly affect you. Scan the road ahead for potential problems, red lights etc, and be ready.
Do not become obsessed with the rear wheel directly in front of you. Try to focus four or five riders up the line so that any 'problem' will not suddenly affect you. Scan the road ahead for potential problems, red lights etc, and be ready.
Friday, February 12, 2010
Peak For Argus
Training and Nutrition
Wed 24th Feb 2010
BikeMaxPower in conjunction with Craig Coaching is pleased to present an Argus preparation evening at Helderberg Cycle World. The workshop will focus on training and nutritional strategies for optimal conditioning in the 3-wk period before the race and race-day performance tips for pacing, racing and fueling.
Michael van Staden is a qualified level 2 power coach accredited by Training Peaks. Michael also has a certificate in the AB and C of Sport Science and Psychology. He rides for a professional Cape Town based cycling Team and finished in 13th place in the 2008 Cape Argus cycle Tour at the age of 19. He is also the current U/23 Road and Time Trial champion as well as the recent Tour de Mauritius white jersey winner.
Ian Craig is an exercise scientist, nutritional therapist and NLP practitioner. He initially qualified as an Exercise Physiologist (MSc) and Strength and Conditioning Specialist (CSCS), a knowledge-base that he applied into his own middle-distance running career. His current focus, Nutritional Therapy (BSc), joined with Sports Nutrition allows Ian to address the health and performance needs of cyclists. Considerations include weight management, digestive health, blood sugar regulation, overtraining and ultimately sporting performance. He runs three nutrition & exercise clinics, regular workshops on sports nutrition plus is a columnist for the ‘Go Multi’ multisport magazine.
Venue: Helderberg Cycle World
Meltz Centre, Somerset West
Time: 18:30 – 20:30
Cost: R100 per person
Wed 24th Feb 2010
BikeMaxPower in conjunction with Craig Coaching is pleased to present an Argus preparation evening at Helderberg Cycle World. The workshop will focus on training and nutritional strategies for optimal conditioning in the 3-wk period before the race and race-day performance tips for pacing, racing and fueling.
- Training – key sessions in the weeks before; tapering; race-day preparation; route preview; pacing strategies; racing tips.
- Nutrition – eating for health in the weeks before; carb loading; fluid loading; fueling strategies; picking your drink; anti-cramp measures; recovery.
Your Presenters
Michael van Staden is a qualified level 2 power coach accredited by Training Peaks. Michael also has a certificate in the AB and C of Sport Science and Psychology. He rides for a professional Cape Town based cycling Team and finished in 13th place in the 2008 Cape Argus cycle Tour at the age of 19. He is also the current U/23 Road and Time Trial champion as well as the recent Tour de Mauritius white jersey winner.
Ian Craig is an exercise scientist, nutritional therapist and NLP practitioner. He initially qualified as an Exercise Physiologist (MSc) and Strength and Conditioning Specialist (CSCS), a knowledge-base that he applied into his own middle-distance running career. His current focus, Nutritional Therapy (BSc), joined with Sports Nutrition allows Ian to address the health and performance needs of cyclists. Considerations include weight management, digestive health, blood sugar regulation, overtraining and ultimately sporting performance. He runs three nutrition & exercise clinics, regular workshops on sports nutrition plus is a columnist for the ‘Go Multi’ multisport magazine.
Venue: Helderberg Cycle World
Meltz Centre, Somerset West
Time: 18:30 – 20:30
Cost: R100 per person
Tuesday, February 09, 2010
Argus 12 week Training Program: week 8
The program is designed for the average 35 - 40 year old, who has a maximum of 8 hours per week available for training. We are in week 8 now. Week 8 is the hardest training week and we push it to the maximum. Therefore it's good to include a funride this week to get some speed in the legs. If you didn't do the Medallion try to do the Ninety Niner 99er on 14/02 but don't do both.
The club rides are structured to incorporate the program, therefor members shouldn't have to worry about their training if they keep training with the club's outrides.
I trust that our midweek training will make your stronger. It is based on the Polar Training Zones and will focus on Lactate Tolerance and Aerobic Stamina training.
For the WE rides we should ride LSD in our Aerobic Endurance zone and include when possible a long climb (Hellshoogte or the Waterstation in Gordonsbay) while staying below 80% of our MaxHR. This will simulate the long climb up Suikerbossie.
The polar zones are based on heart rate.
Week8
09-02 Lactate Tolerance Westridge circuit, 12 x 2 min @ 85-95%
10-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
11-02 Aerobic Stamina Faure waterworks hill, 8 x 5 min @ 78-85%
Week9
16-02 Lactate Tolerance Westridge circuit, 8 x 2 min @ 85-95%
17-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
18-02 Aerobic Stamina Faure waterworks hill, 4 x 5 min @ 78-85%
Aerobic Stamina Workout Faure Waterworks Hill
• Warm-up 10-15 min @ 50-70% of MaxHR
• 6 x 5 min @ 78-85% of MaxHR. Recovery to 60% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's important to warm up! Ride from Waterstone Village to Faure Waterworks Hill and do one climb on a small blade to warm up. Next climb push it till you reach 78to 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 4 climbs.
Lactate Tolerance Workout Westridge circuit
• Warm-up 10-15 min @ 50-70% of MaxHR
• 10 x 2 min @ 85-95% of MaxHR. Recovery to 50% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's very important to warm up! This work out will put a lot of straight onto your joins and tendons. Ride from Waterstone Village to Westridge and do one circuit on a small blade to warm up. Next lap you should start pushing at the bottom of the circuit after turning left into the long uphill. Push it till you reach 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 8 laps.
Estimation of MaxHR
Male Athlete 205 – (0.5 x age)
Female Athlete 211 – (0.5 x age)
Training Target Zones
The program is designed for the average 35 - 40 year old, who has a maximum of 8 hours per week available for training. We are in week 8 now. Week 8 is the hardest training week and we push it to the maximum. Therefore it's good to include a funride this week to get some speed in the legs. If you didn't do the Medallion try to do the Ninety Niner 99er on 14/02 but don't do both.
The club rides are structured to incorporate the program, therefor members shouldn't have to worry about their training if they keep training with the club's outrides.
I trust that our midweek training will make your stronger. It is based on the Polar Training Zones and will focus on Lactate Tolerance and Aerobic Stamina training.
For the WE rides we should ride LSD in our Aerobic Endurance zone and include when possible a long climb (Hellshoogte or the Waterstation in Gordonsbay) while staying below 80% of our MaxHR. This will simulate the long climb up Suikerbossie.
The polar zones are based on heart rate.
Week8
09-02 Lactate Tolerance Westridge circuit, 12 x 2 min @ 85-95%
10-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
11-02 Aerobic Stamina Faure waterworks hill, 8 x 5 min @ 78-85%
Week9
16-02 Lactate Tolerance Westridge circuit, 8 x 2 min @ 85-95%
17-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
18-02 Aerobic Stamina Faure waterworks hill, 4 x 5 min @ 78-85%
Aerobic Stamina Workout Faure Waterworks Hill
• Warm-up 10-15 min @ 50-70% of MaxHR
• 6 x 5 min @ 78-85% of MaxHR. Recovery to 60% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's important to warm up! Ride from Waterstone Village to Faure Waterworks Hill and do one climb on a small blade to warm up. Next climb push it till you reach 78to 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 4 climbs.
Lactate Tolerance Workout Westridge circuit
• Warm-up 10-15 min @ 50-70% of MaxHR
• 10 x 2 min @ 85-95% of MaxHR. Recovery to 50% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's very important to warm up! This work out will put a lot of straight onto your joins and tendons. Ride from Waterstone Village to Westridge and do one circuit on a small blade to warm up. Next lap you should start pushing at the bottom of the circuit after turning left into the long uphill. Push it till you reach 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 8 laps.
Estimation of MaxHR
Male Athlete 205 – (0.5 x age)
Female Athlete 211 – (0.5 x age)
Training Target Zones
Target Zone | % of MaxHR | Benefit / Training Effect |
Recovery | 50-64% | Speed up recovery |
Aerobic Endurance | 65-77% | Increases metabolism Improves endurance Base work for high intensity workouts Strengthens muscles, tendons & ligaments |
Aerobic Stamina | 78-85% | Enhances aerobic power Base work for high intensity workouts Increases blood volume |
Lactate Tolerance | 86-93% | Increased tolerance to lactic acid Improves race specific endurance |
Hello to all the Wannabees
Quite a few developments in the club after last nights meeting.
Readers of the blog will have noticed that there has been a poll running, one on safety issues and one on kit.
Both have been significant in the sense that we will bump up on safety issues and that the winter jersey will be manufactured due to keen interest
Orders can be placed with Pieter Schoeman at Pieter@fabi.co.za
In order to improve on safety, we will have a safety car following each group during the club ride on the 28th.
We will also publish a weekly safety tip
Weekly Safety Tip on Bunch Riding
Be predictable with all actions
Avoid sudden braking and changes of direction. Try to maintain a steady straight line. Remember that there are riders following closely behind. To slow down, gradually move out into the wind and slot back into position in the bunch. By putting your hands on the hoods on your brakes you can "sit up" and put more of your body in the wind to slow down slightly without using your brakes
We will post routes for the day on the next week’s buzz. We shall have our last long training ride on the day. So put time out for at least three and a halve hours. Coffee and muffins at Joostenburg Deli sponsored by the club.
If possible we would like to ask for volunteers to drive the vehicles. Each will be fitted with a roof light and a cyclist warning magnetic board on the back. The club will pay for the petrol used and R200 per driver on the day. Please contact me if you can help
The club will also present a hill climb/king of the mountain handicap race on the 1st of May. We hope to make this an annual event. Please diarise.
Two weeks after the ARGUS we will have our family day ride which will incorporate the prize giving for riders who excelled in their age groups during the ARGUS
Lastly, please ensure that all your contact details and medical aid details are in your saddle bags. Please make it a priority. Thanks
Michel has set up a face book page for members to use and post photos or just have a face??!!
A Wannabees group is live on Face book. Everyone can join this group to share stories, photo’s, training tips and much more. It’s the perfect place if you’re looking for a mate to go out for a ride. You as a Wannabee Cycling Club member must keep it running by uploading and posting your stuff you want to share with other members.
We are keen to start up a webpage for the club. The blog is not complying with our needs anymore. If there are people out there who could help with the development and maintenance of such a webpage. Please contact Michel or myself through the club e-mail address
Membership
Club membership is now over 130. We still have a lot of people who enjoy the benefits of the club without being members
Please remember to renew your 2010 membership. Contact Charles at charlesnesbitt@woolworths.co.za
Please put the blog address on your computer as a hotspot
http://www.wanna-b-team.blogspot.com/
Our official e-mail address is wannabteam@gmail.com
Yours in cycling
Danie Morkel
0845133246
morkelwade@telkomsa.net
Saturday, February 06, 2010
Weekly Safety Tip on Bunch Riding
Be predictable with all actions
Avoid sudden braking and changes of direction. Try to maintain a steady straight line. Remember that there are riders following closely behind. To slow down, gradually move out into the wind and slot back into position in the bunch. By putting your hands on the hoods on your brakes you can "sit up" and put more of your body in the wind to slow down slightly without using your brakes.
Avoid sudden braking and changes of direction. Try to maintain a steady straight line. Remember that there are riders following closely behind. To slow down, gradually move out into the wind and slot back into position in the bunch. By putting your hands on the hoods on your brakes you can "sit up" and put more of your body in the wind to slow down slightly without using your brakes.
Monday, February 01, 2010
PPA FUNRIDES
Sun 7 Feb: Medallion Tour de Stellenbosch (Stellenbosch)
Sat 13 Feb: Ninety Niner (Durbanville)
Sun 14 Feb: Three Passes Cycle Tour (southern suburbs)
Sat 20 Feb: Die Wingerd Funride (Somerset-West)
Sun 21 Feb: Bouckaert Soenen road and MTB (Paarl)
Sat 27 Feb: Wilde Fruit road & MTB (Wellington)
Sun 28 Feb: Bay City funride (southern suburbs)
Sat 6 March: Cape Argus Pick n Pay MTB (Day 1) (Stellenbosch)
Sun 7 March: Cape Argus Pick n Pay MTB (Day 2) (Stellenbosch)
Sun 14 March: Cape Argus Pick n Pay Cycle Tour (Cape Peninsula)
27-28 March: PPA Wacky Wheels Overnight Fun Tour
Sun 10 April: Geard Pharmacy Funride & MTB (Malmesbury)
Sat 17 April: Balance Breerivier MTB
http://www.pedalpower.co.za/
Argus 12 week Training Program: week 7
The program is designed for the average 35 - 40 year old, who has a maximum of 8 hours per week available for training. We are in week 7 now. Week 7 and 8 are the hardest training weeks and we push it to the maximum. Therefore it's good to include a funride during these weeks to get some speed in the legs. There are 2 funrides coming up, the Medallion Tour De Stellenbosch 7/02 and the Ninety Niner 99er 14/02. Don't do both but rather choose one of them.
The club rides are structured to incorporate the program, therefor members shouldn't have to worry about their training if they keep training with the club's outrides.
I trust that our midweek training will make your stronger. It is based on the Polar Training Zones and will focus on Lactate Tolerance and Aerobic Stamina training.
For the WE rides we should ride LSD in our Aerobic Endurance zone and include when possible a long climb (Hellshoogte or the Waterstation in Gordonsbay) while staying below 80% of our MaxHR. This will simulate the long climb up Suikerbossie.
The polar zones are based on heart rate.
Week7
02-02 Lactate Tolerance Westridge circuit, 10 x 2 min @ 85-95%
03-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
04-02 Aerobic Stamina Faure waterworks hill, 6 x 5 min @ 78-85%
Week8
09-02 Lactate Tolerance Westridge circuit, 12 x 2 min @ 85-95%
10-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
11-02 Aerobic Stamina Faure waterworks hill, 8 x 5 min @ 78-85%
Aerobic Stamina Workout Faure Waterworks Hill
• Warm-up 10-15 min @ 50-70% of MaxHR
• 6 x 5 min @ 78-85% of MaxHR. Recovery to 60% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's important to warm up! Ride from Waterstone Village to Faure Waterworks Hill and do one climb on a small blade to warm up. Next climb push it till you reach 78to 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 4 climbs.
Lactate Tolerance Workout Westridge circuit
• Warm-up 10-15 min @ 50-70% of MaxHR
• 10 x 2 min @ 85-95% of MaxHR. Recovery to 50% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's very important to warm up! This work out will put a lot of straight onto your joins and tendons. Ride from Waterstone Village to Westridge and do one circuit on a small blade to warm up. Next lap you should start pushing at the bottom of the circuit after turning left into the long uphill. Push it till you reach 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 8 laps.
Estimation of MaxHR
Male Athlete 205 – (0.5 x age)
Female Athlete 211 – (0.5 x age)
Training Target Zones
The program is designed for the average 35 - 40 year old, who has a maximum of 8 hours per week available for training. We are in week 7 now. Week 7 and 8 are the hardest training weeks and we push it to the maximum. Therefore it's good to include a funride during these weeks to get some speed in the legs. There are 2 funrides coming up, the Medallion Tour De Stellenbosch 7/02 and the Ninety Niner 99er 14/02. Don't do both but rather choose one of them.
The club rides are structured to incorporate the program, therefor members shouldn't have to worry about their training if they keep training with the club's outrides.
I trust that our midweek training will make your stronger. It is based on the Polar Training Zones and will focus on Lactate Tolerance and Aerobic Stamina training.
For the WE rides we should ride LSD in our Aerobic Endurance zone and include when possible a long climb (Hellshoogte or the Waterstation in Gordonsbay) while staying below 80% of our MaxHR. This will simulate the long climb up Suikerbossie.
The polar zones are based on heart rate.
Week7
02-02 Lactate Tolerance Westridge circuit, 10 x 2 min @ 85-95%
03-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
04-02 Aerobic Stamina Faure waterworks hill, 6 x 5 min @ 78-85%
Week8
09-02 Lactate Tolerance Westridge circuit, 12 x 2 min @ 85-95%
10-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended
11-02 Aerobic Stamina Faure waterworks hill, 8 x 5 min @ 78-85%
Aerobic Stamina Workout Faure Waterworks Hill
• Warm-up 10-15 min @ 50-70% of MaxHR
• 6 x 5 min @ 78-85% of MaxHR. Recovery to 60% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's important to warm up! Ride from Waterstone Village to Faure Waterworks Hill and do one climb on a small blade to warm up. Next climb push it till you reach 78to 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 4 climbs.
Lactate Tolerance Workout Westridge circuit
• Warm-up 10-15 min @ 50-70% of MaxHR
• 10 x 2 min @ 85-95% of MaxHR. Recovery to 50% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR
It's very important to warm up! This work out will put a lot of straight onto your joins and tendons. Ride from Waterstone Village to Westridge and do one circuit on a small blade to warm up. Next lap you should start pushing at the bottom of the circuit after turning left into the long uphill. Push it till you reach 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 8 laps.
Estimation of MaxHR
Male Athlete 205 – (0.5 x age)
Female Athlete 211 – (0.5 x age)
Training Target Zones
Target Zone | % of MaxHR | Benefit / Training Effect |
Recovery | 50-64% | Speed up recovery |
Aerobic Endurance | 65-77% | Increases metabolism Improves endurance Base work for high intensity workouts Strengthens muscles, tendons & ligaments |
Aerobic Stamina | 78-85% | Enhances aerobic power Base work for high intensity workouts Increases blood volume |
Lactate Tolerance | 86-93% | Increased tolerance to lactic acid Improves race specific endurance |
Good day to all the Wannabees
Thanks to Charles's perseverance with the name change at CSA, we are now officially "THE WANNABEES CYCLING CLUB"
Another week nearer to the Argus start. The morning sessions are being attended by more and more riders. Make an effort, would like to see even more cyclists.
The 'Medallion' race is on Sunday next. Most riders will use this as a gauge to see how the training program has improved their abilities. For the others, we shall still have a pack ride over the weekend. Please take note of Michel's safety tip.
Heard that Neil Koch was one of the cyclists in the pile up at the last race. Hope you are also getting better.
Please drop me a line if you have any news of club members who did well or of any one that needs help. Any other social news is also welcome. I seldom get the news first. We are a big club, so communication is very important.
Remember to keep Sunday the 28th open for the club ride. Details later
With the weekend packs now well over 50, there are still plenty cyclists that enjoy the privileges of being a member without having paid fees for the 2010 year. Please join up and be counted.
MICHEL'S SAFETY TIP FOR THE WEEK
Weekly Safety Tip on Bunch Riding
Point out obstacles
Point out obstacles such as loose gravel, broken glass, holes, rocks or debris on the road, calling out "hole" etc as well as pointing is helpful in case someone is not looking at your hand when you point. It is just as important to pass the message on, not just letting those close to the front know. Another obstacle is a parked car, call out "car" and sweep your hand around your back to let people behind know. Point out runners or walkers and slower bikes if you are passing someone on the road.
CLUB NEWS
I include a report received from John after the Franschhoek ride. Thanks to all the comm... members and others who maintained the sanity and regulated the speed during the ride. Apparently even John could keep up!!!!
On all accounts everyone really enjoyed the Sunday ride to Franschhoek.
We were a little disjointed at the start as some of us waited for a member who had a flat prior to setting out but we joined the rest of the group in Stellenbosch. We were close to 50 odd people (not all Wannabees as there were some invited guests) heading up Helshoogte but thereafter a few turned back and a few turned left at the bottom of the Boschendal road. The rest really enjoyed a true LSD ride to Franschhoek and back via Klapmuts and Salvation Army (Joostenburg Farm Stall where we stopped for a quick coffee break).
Unfortunately on the return trip from Joostenburg to Somerset West the wind picked up and was blowing head-on as well as the pace but nonetheless almost everyone remarked that this was one of the nicer rides and this was borne out by the sheer numbers on the morning.
Thanks to Alf Robinson who set a very even LSD pace up front for the majority of the time and to Michel and others that ensured a fairly orderly cycling group.
A definite "do again" ride as it enhanced the camaraderie within the Wannabees. The group consisted of a wide spectrum of cycling abilities with the result that over the last stretch from Stellenbosch to S/West a few of the slower rides got "dropped" but hopefully arranged themselves into a workable group.
I would be interested to hear of any feed back you receive
Please get onto the BLOG for the training program on weekdays. Come and join. You can only benefit
The 05h30 sessions start from W/Stone village and with only 6 weeks to go time is tight
REMINDERS
We are setting up a pre ARGUS club ride for the 28th of FEB. (Sunday). (Coffee and muffin breakfast.) We have a plan and will accommodate all levels of riders. If there are any other great ideas on what to do that day, drop us an e-mail
Two weeks after we will have our prize giving as per last year. This will be after a family ride and a lekka cup of coffee and a muffin (Once again).
There have been numerous requests for a long sleeve top. Pieter will design one and put on the BLOG. Comments please. It will be made of a different/warmer material.
SAFETY
Please ensure that all your contact details and especially medical aid details are in your SADDLEBAGS in a waterproof container/Type of Ziplock or bank 'sakkie'.
It will also be imperative to have an ICE number on your cell phone
It is also getting darker. Make sure the batteries in your lights are new
Morning rides
Riders will met for the training program at 05h30 on Tuesdays, Wednesdays and Thursdays. Weekend rides will still start at 06h00
Saturday and Sunday rides will be coordinated as usual from Waterstone village at 06h00.
Please try to wear your Wannabee top on a weekend ride.
A new batch of riding tops is available. Please contact us if you need a new top
Membership
We ask all the riders to please rejoin for the next 12 months.
Contact us via the gmail address or Charlesnesbitt@woolworths.co.za
RACE ENTRIES
Remember that those who want to enter the big races, our club name is still officially CYCLING CLUB HELDERBERG and not the WANNABEES.
We are however trading as the WANNABEES
Check the Dirtopia website and the PPA websites for the latest in racing and fun ride fixtures.
Wannabee Entry forms for club membership are available at Cycle Addiction and Helderberg Cycle world
Please put the blog address on your computer as a hotspot
http://www.wanna-b-team.blogspot.com/
Our official e-mail address is wannabteam@gmail.com
Yours in safe cycling
Danie Morkel
0845133246
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