June to August

Multi Day events are about time in the saddle and putting in the training ensures an even better experience and hopefully no time spent in the sweeper vehicle!

Everyone responds differently to training, you may need far less than what we’ve outlined but for the average cyclist and one who is only just managing 8 hours a week of training we’ve provided a plan that will ramp up the hours in the saddle.

Avoid dumping the rest days because you feel you need to do more, you don’t want to burn out.

No time to train and a tight schedule, bad weather, try spinning in the evening or a stationary bike or make the time up with cross training on the treadmill or even swimming and if you can’t do that rather not burn yourself out by doubling up, just stick to the schedule and keep a training log of the number of hours you’re putting in.

If you don’t have a Heart Rate Monitor (HR), try this
    •    Easy: Breath easy and can talk easily to your training partner.
    •    Med: Breathing at a higher rate and can manage a few short sentences
    •    Hard: Pace High, couldn’t talk if you wanted to. Where we’ve indicated a hard pace use an interval system of hard pace for 1km, then ease off, get the breath back for 1km or a lower heart rate and then go for it again. Get up to 6 intervals and then take it easy for a few km’s and work it up again.

As you reach the peak of 15 hours in week 7, some of you may already be doing this, ensure your diet is sufficient to compensate for the added calorie burn.

training programme 2017



iSiimangaliso MTB Meal Plan