12 Weeks To Your Best Cycle Tour!

Download our 12-week Sub-3, Sub-4, Sub-5 and Novice training programmes to nail your goal!


sub3 sub4 sub5

Sub-3 | Sub-4 | Sub-5 | Novice

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11 Responses to 12 Weeks To Your Best Cycle Tour!

  1. Profile photo of silverstreak
    silverstreak August 27, 2010 at 11:36 am #

    Damn…..looks like I’ve over trained for my sub 7 hour finnish…

  2. Dominique October 1, 2010 at 8:47 am #

    Week 6’s training programs????

  3. Kirsten Curtis October 1, 2010 at 8:48 am #

    Busy uploading as we speak!

  4. Kirsten Curtis October 1, 2010 at 3:07 pm #

    Week 6’s training has been uploaded to the website.

  5. Dominique October 3, 2010 at 8:34 am #

    The novice download link keeps taking me to a search page? Will try again tomorrow to download

  6. Kirsten Curtis October 4, 2010 at 6:37 am #

    The programme should be available to download now. Please let us know if you still have no success!

  7. Dominique November 12, 2010 at 2:02 pm #

    Huge thanks to you guys for setting these programs up not just to see what the outcome of the race will be like!!!!

  8. Annjan November 22, 2010 at 8:05 am #

    Yuk!!
    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.

  9. andre January 18, 2014 at 11:50 pm #

    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 ?

  10. Richard October 13, 2015 at 10:31 am #

    Hy i want to be srongle bike i want to help me with training program so that i can be strongle like other

  11. Richard October 13, 2015 at 10:34 am #

    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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