Keeping your eye on the goal

Just six weeks stand in between you and Grahamstowns very own cycle tour! With just 44 days until the Makana Brick Grocott’s Cycle Tour, training should be well under way, getting you ready for the big day.

Week one of the seven week training guide is almost over, so it’s time to increase the intensity as we move
into week two.

If you have fallen behind with your training or missed week one entirely, don’t stress, just pick it up from week two.

If this is the case, remember that you have a week less training under the belt, so it may be necessary to ease up on a session or two just until your fitness starts to kick in.

Avoid panic training- don’t fall into the trap of increasing the intensity to catch up sessions, rather just start training as soon as possible and stick to the programme.

For those following the seven week training guide, week two is essentially just a continuation of week one, with only slight increases in intensity.

This is because we are still in the building or ‘base’ phase of training, working on increasing your aerobic fitness, speedwork will come later in the programme.

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Beginner: 90 min Zone 2 Hills	Beginner: 30 min Zone 2 10 min tempo	Beginner:45 min Zone 2 10 min tempo	Beginner:1 hour Zone 2 80-85rpm	Beginner:45 min Zone 2 15 min tempo	Beginner:Day off	Beginner:1 hour Zone 2 15 min tempo
Intermediate: 90 min Zone 2 25 min fast hills	Intermediate:Day off	Intermediate:1 hour Zone 2 15 min tempo	Intermediate:30 min Zone 1 Recovery	Intermediate:1 hour Zone 2 15 min tempo	Intermediate:45 min Zone 2 10 min tempo	Intermediate: 1 hour Zone 2 15 min tempo
Advanced: 2.5 hours Zone 2/3 Moderate pace	Advanced: 30-45 min Zone 1 Easy spin	Advanced: 45-60 min Zone 1 Easy spin	Advanced: 30-45 min Zone 2 Easy spin	Advanced: 2 hours Zone 2 3 x 3min Power sprint	Advanced: 45-60 min Zone 1 Easy spin	Advanced: 2 hour Zone 2/3 Fast paced