One of the most scenic routes on the SA cycling calendar - through the city, to the countryside and then hugs the coastline on the way to the finish.
It’s fast and responsive, and for somebody who enjoys riding on mix of roads and terrain (very quickly) it undoubtedly keeps with the one-bike-does-all philosophy.
Get fired up (and a little faster) with these alternatives to intervals.
Download our 12-week Sub-3, Sub-4, Sub-5 and Novice training programmes to nail your goal!
Sub-3 | Sub-4 | Sub-5 | Novice
100km training programmes, 2016 cycle tour, Argus, century training programmes, featured, summer race, training programmes
Damn…..looks like I’ve over trained for my sub 7 hour finnish…
Week 6’s training programs????
Busy uploading as we speak!
Week 6’s training has been uploaded to the website.
The novice download link keeps taking me to a search page? Will try again tomorrow to download
The programme should be available to download now. Please let us know if you still have no success!
Huge thanks to you guys for setting these programs up not just to see what the outcome of the race will be like!!!!
Road the 94.7 yesterday for the 1st time since I last road it in 2004. My time then was just over 5hrs.
Had a bad fall in 2005 and tore a disc in 4 places, between L4 and L5. Every now and then it herniates into the spinal cord. My thoracic spine is also giving me problems. With bad pain radiating into sholders and down the spine. Working on a computor all day does not help either.
I thought I was fine for this year to ride again, have missed cycyling so much.
But due to long hours working (leave at 6 in morning, drive to Centurion from Kempton, and arrive home at 6pm) house work, ironing etc, did not have as much time as before to train. Am 53 yrs, female.
Boy, did I suffer. Hill climbing was completely out. My back and my hips became so painful that I could hardly pedal, and walking was a nightmare.
The irritating thing is that my legs are the strongest they have been, and the shorter hills around Kempton have been a breeze compared to previous years.
So needless to say, I was “swept” at the top of Witkoppen. A sad state of affairs.
But – now I am searching for exercises to help me strengthen my back and core muscles, but also have to be careful, because some can make the back worse.
I don’t have medical aid, so can’t go to a physiotherapist etc.
Does anyone have some suggestions.
Stopping cycling is not an option, I need to work around it.
I plan to do as many races as I can starting from the next available.
Is there a programme to start training now ? Im relatively fit at the moment. aiming for a 4h ride. Can I just start at week 6 of the sub4 training programme ?
Hy i want to be srongle bike i want to help me with training program so that i can be strongle like other
Hy i want to be srongle in to the bike i want to help me with training program so that i can be strongle like other
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