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

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.

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.

• 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

Some Wannabee results from the Medallion

Zelda finished first in her age group in 3.04h!
Alf also finished first in his age group in 3.06h!
Andre won the J group with a 3 min lead after a 70km break away!Annemieke finished first in her age group!

Well done guys!!

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

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

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.

 

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

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 28^th 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 28^th 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

morkelwade@telkomsa.net