Cape Town Cycle Tour Novice Training Programme

Doing your first Cape Town Cycle Tour in 2016? Then this is where your training starts!

Simply click on the relevant week’s programme, download the pdf, and get training!

Training kicks off on Monday 14 December.

Not the right training programme for you? Choose from one of our other training programmes.


Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8 | Week 9 | Week 10 | Week 11 | Week 12


Week One: 14 – 20 December

Pre-Conditioning Phase



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For your convenience, download this week’s training and stick it on your fridge.

This programme refers to training zones. To calculate yours, click here.

All training programmes have been designed by Bicycling’s Scientific Editor, Dr Jeroen Swart.

One Response to Cape Town Cycle Tour Novice Training Programme

  1. Gerstin January 7, 2015 at 7:43 am #

    Hi, Just want to ask about the programme. What does the Zones mean on the programme? Also what is RPM?

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