Cape Town Cycle Tour Sub-5 Training Programme

Is a Sub-5 your goal at at the 2016 Cape Town Cycle Tour? Then this is the training programme for you!

Simply click on the relevant link week’s training, 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.

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7 Responses to Cape Town Cycle Tour Sub-5 Training Programme

  1. Anonymous December 29, 2010 at 5:17 am #

    Looking for this 12 week training program in a document I can save on my Computer and easily print off in one go!

    • Das Bester August 11, 2014 at 10:33 am #

      Looking for this 12 week training program in a document I can save on my Computer and easily print off in one go

  2. Anonymous January 12, 2011 at 6:55 pm #

    What if i only now want to start training!? can i just start with week 5 and take it form there?

  3. Kirsten Curtis January 13, 2011 at 7:03 am #

    If you are coming from a relative fit base, then sure you can! Just listen to your body. You might need to take a few more rest days than the programme indicates. However, if you are starting training from scratch, I would recommend starting from week one. All the best! Let us know how it goes!

  4. Kirsten Curtis January 13, 2011 at 7:03 am #

    You can print off/download each week’s training for easy access. All the best!

    • dawid January 6, 2013 at 9:13 am #

      hi there, anyone

      please help.
      not sure how the sub 5 programme works – it goes from week 1 to 4 – should week 4 then be repeated until the argus???
      mmm confusing….

      thanks

      • Profile photo of Bicycling
        Bicycling January 7, 2013 at 10:26 am #

        Hi David
        We will be uploading the following week’s training, every Friday. ie. Week 5’s training (next week) will be uploaded this Friday. Happy training!

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