Kick Start Your Training

So you were one of the lucky ones to gain a slot for the 2013 Absa Cape Epic, the auspicious 10^th edition? A week of gorgeous scenery, tight camaraderie and superb mountain biking lies ahead. But let’s not kid ourselves, it’s also going to be hard, especially if it’s your first time.

Signing up for the Absa Cape Epic is a big commitment and apart from that bike you’ve just rushed out and bought, your most precious asset is time. Starting your preparation now is the best investment you can make in ensuring you enjoy every metre of the 800km, 8-day route around the Western Cape. But according to the experts, there’s no need to put your entire life on hold while you get ready for the challenge.

 
Riders During the 2012 Absa Cape Epic

Dr Jeroen Swart, head of performance cycling at the Sports Science Institute of South Africa, is a former South African elite cross-country series champion and Epic finisher. “Preparing the body for the physiological stresses it will encounter is more important than just spending time in the saddle. Yes, doing 20 hours each week will probably ensure that you are able to finish. However, it will also cause undue stress and pressure on your family, social and work commitments," he says. A structured training program will ensure there are no ‘junk miles’ in your workout routines and that every session counts towards earning that finisher’s medal. Dr Swart says, “Following a structured training plan will lead to far greater improvements in performance than doing the same rides week in and week out. The human body adapts to stresses that fall beyond its current capacity. A well-planned training program will progressively ramp up the intensity and reduce the training time in the lead up to the event.”

With such a daunting task looming, it’s easy to throw yourself headlong into it all. Time and time again, athletes’ performances either plateau or they burn out long before the event, forcing them to take an unproductive lay-off with illness or demotivation. Planning in intensity peaks and active rest periods help reduce the risk of this and keep it interesting. “The biggest mistake people make is doing too much medium intensity work. When they are supposed to go slow they go too fast which means that when they are supposed to go fast they can't, and end up going too slow."

 
The Payoff of Training

Peter Figg, representing Polar, has a more colourful approach when addressing newbies. “I want to scare you witless,” he is often heard saying at rider information evenings. These are worth attending, for in-the-trenches advice from those who’ve been through it all before, and learned the hard way. “There are no shortcuts,” Figg insists, “do your homework.”

His “classic training model” revolves around a 16-week plan, working on a 3-week micro-cycle, with the 14th week being a rider’s toughest. “The body grows stronger when recovering from intense exercise, so riders MUST vary the intensity levels of their training.” A rider that follows a structured conditioning plan, ensuring he is primed and ready for race day, with no fatigue from training.

80% of a rider’s training is likely to take place on the road. Consider buying a second set of wheels for your mountain bike, fitted with slick tyres for street use. Also, invest in a home trainer for quality (shorter, high intensity) sessions in a controlled environment, or for when it’s dark.

Supplement your workouts with plyometrics and core work (beginners should attend a few classes initially) and possibly join a yoga group. This gives you something to do if the weather is bad or it’s dark. Be sure to factor this into your training plan.

If you aren't sure how to design a structured schedule, enlist the help of a coach. “It also helps a lot to have someone to monitor your response to training and ensure that you don't over do things. They can also take the doubt out of the equation by making sure you are following the right plan. That way you can just focus on doing the training and leave the worrying to someone else,” explains Dr Swart.

Sooner or later, you’re going to lose that unbridled enthusiasm you’re experiencing right now. A varied training program will help keep you inspired. Dr Swart says, “Also, get a training partner that has the same schedule (even if it’s not your partner). Doing it with a buddy is always easier.”

Riding in 2013? Be sure to check out the Polar and Daisyway training programs featured on our website.