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 |
