The Cape City Cycle Tour is across the nook — eighth of March to be actual — and we’re gearing up for race day! There are a variety of the way to enhance your efficiency on the day and we’ve obtained the perfect recommendation for you beneath.
Cape City Cycle Tour Entries
For those who don’t have already got your entry, enter right here now to ensure you’ve obtained your spot and that you just’ve dedicated to this objective! Any updates on information and different occasions associated to Cape City Cycle Tour might be posted on their Fb Web page. There are many cool prizes up for grabs, so ensure you’re following what’s occurring!
Virgin Lively have additionally designed a complete coaching programme which you’ll be able to obtain right here. It’s not too late to leap on the wagon! So go for it!
READ MORE: “How I Set The Document For The Quickest Cape City Cycle Tour” — Renée Scott
Coaching Suggestions For Cape City Cycle Tour
CTCT affords cyclists one thing of all the things: from powerful climbs, to lovely descents, lengthy flat stretches and a few twists and turns. The full distance is 109km beginning in Cape City CBD and ending in Inexperienced Level. See the route map beneath.
As a result of this isn’t only a race about endurance, but additionally energy, ensure you embrace the next in your coaching programme:
“Embrace a session with 4 to 6 hills between one kilometre and three kilometres lengthy as soon as every week into your coaching regime,” says biking Coach Barry Austin. “Trip on the most effort you possibly can keep up the hill with out seeing the solar disappear underneath the mushroom cloud brought on by your exploding legs,” he says. that effort stage simply earlier than the wheezy respiration. Take a whole relaxation between every hill interval. An excellent place to practise this in Cape City is up and down Suikerbossie or the primary part of Chappies.
Time In The Saddle — aka TITS — rides are important to construct the endurance in your legs (and get your butt and seat nicely acquainted). “Select undulating terrain and trip at a tempo that you may maintain a dialog,” says Austin, explaining that it is best to solely should compose your self each few minutes by taking a deeper breath. Slowly construct up the hours over the subsequent 12 weeks in the direction of race day.” Take a look at this listing right here for nice routes to trip across the nation.
READ MORE: Biking Security Suggestions You Shouldn’t Depart Your Home With out Understanding
Austin says these are often known as ‘I hate you, however love what you do for me’ intervals. Right here’s how:
Heat up for 30 minutes at a average tempo.
Trip flat-out for 1 minute.
Get better at a simple tempo for 1 minute
Trip flat-out for two minutes.
Get better at a simple tempo for two minutes
Trip flat-out for three minutes.
Get better at a simple tempo for three minutes
Trip flat-out for four minutes.
Get better at a simple tempo for four minutes
Trip flat-out for five minutes.
Get better at a simple tempo for five minutes
Repeat again down from four to 1 after which recuperate at a simple tempo for 15-30 minutes.
To forestall damage I like to recommend working towards some yoga in between all of the biking and including a weekly energy coaching session. Swimming can be glorious for lively restoration, conserving cardio health excessive and enhancing lung capability.
Some yoga poses which might be nice for cyclists embrace: runner’s lunge and straddle lunge; bridge pose; cobra pose (and different torso elevate variations); camel pose, downward-facing canine; seated cow-face pose; and supine spinal twist.
Diet Suggestions For Cape City Cycle Tour
— Within the build-up to the race, eat sufficient two to a few days earlier than the race and ensure you up your electrolytes and water consumption. It will show you how to keep away from cramping on the day.
— On the morning, ensure you have a strong breakfast. A giant bowl of oats is all the time a great choice as a result of it’s low-GI and will provide you with the gas you want for the subsequent few hours.
— Ensure you keep adequately hydrated with the addition of electrolytes, particularly if it’s a heat day and also you’re sweating rather a lot. Personally, I exploit Biogen Cytogen in my water bottles and snack on a banana about half manner if I must. In case you are glad to cease, make use of the ample water factors. Simply keep in mind that stopping will take minutes off your race time, so make it possible for if you happen to cease, it’s nicely calculated.
— No matter you do, ensure you’ve practised it at different races or in your TITS rides. Don’t strive something new on race day.
It’s not too late to work on an improved begin time — there are nonetheless a pair PPA occasions that you may enter to assist prep you for race day. The race expertise can be good for enhancing health and constructing confidence using in a pack.
Paarl Cycle Tour
When: 2 February — Paarl
Beginning and ending at Fairview Wines Property, the Paarl Cycle Tour has a protracted route of 97.8km, a medium route of 71.9km and a brief route of 46.6km. The lengthy route is an official seeding occasion for CTCT and you may register on the morning of the race at 5am if wants be.
READ MORE: Precisely What To Do If You Begin Cramping Throughout A Race
99er Cycle Tour
When: eight February — Durbanville
The Gryphon 99er Cycle Tour begins in Durbanville on the racecourse and if you happen to enter earlier than 27 Jan, you stand the possibility to win some cool prizes! It’s an Official Premier Seeding occasion for CTCT and the legendary climbs will show an amazing health problem. The lengthy route is 102km (there’s a quick route of 57km), beginning at 6am.
READ MORE ON: Biking Biking Suggestions Health Recommendation Health Information Well being