| SUBARU Sani2c Survival Guide: Training Programme |
| The SUBARU Sani2c is rushing up on us faster than we can imagine and before you know it it's going to be the week of the 2nd, and as usual, there are going to be some concerns about training.Presumably, everyone should have done a fair amount of riding before now and this programme should assist you in your final training for the big week. Essentially it is a survival guide, but it is also designed to help participants to not only finish but also enjoy their ride. |
|
| Week 4… 2go |
The times and distances this week will be a little shorter than we'd like you to do, but if you have been doing a substantial amount of riding and have the time, add a bit on to each day.
| Mon 1: | Complete rest after a weekend of riding | | Tues 2: | Get going again with an above comfort but shorter ride.
1hr – HR (60 – 75%) | | Web 3: | Easy slow ride to spin the legs out.
1hr – HR (50 – 70%) | | Thurs 4: | Longer ride with some challenges. Find a hill that will take at least 5-10mins. Put your HR above 75% for this one.
1.30 – 2hr | | Fri 5: | RESTIf you are feeling energetic, spin the legs out for 45mins | | Sat 6: | Long ride, pace is not too important, comfortable talking pace is perfect.
2.30hr + | | Sun 7: | Depending on how the legs are feeling try to do a similar ride to Saturday, but push the time up a bit.
3.30hr +
Remember, this is a stage race – you going to want to be able to do more than 2 hard days in a row. |
|
|
| Week 3… 2go |
At this stage, you are also going to want to try out some nutrition that isn"t going to upset your body. Coke and water were some old favourites, but really are not the way to keep you comfortable and sustained for the entire event. When participating in a Multi-day stage race, like the SUBARU Sani2c, it is suggested that you use a well rounded, sport specific energy drink and even a recovery drink with the correct Carb to Protein ratios , to aid recovery.
We use Cadence Nutrition ...
Race drink: Cadence Revolution, which is designed to sustain your strength and endurance throughout the event.
We also use Cadence Revive, as a recovery drink. With a Carb to Protein ratio of 2:1 and a selection of amino acids like Glutamine, it really helps those muscles to liven up before the next day.
| Mon 8: | Complete REST | | Tues 9: | Spin the legs out, easy ride – talking pace.
1 – 1.30hr HR (50 – 70%)
1hr – HR (60 – 75%) | | Web 10: | 30 min warm up (at an easy pace HR 50 -70%)
1 X 2min Standing interval HR (above 75%)
3min slow pace rest
1 X 4min Sitting interval HR (above 75%)
1hr easy talking pace riding HR (50 – 70%) | | Thurs 11: | Easy ride
1.30hr HR (50 – 70%) | | Fri 12: | RESTIf you are feeling energetic, spin the legs out for 45mins | | Sat 13: | Push yourself past last week's long ride and do a long ride, still at a comfortable pace.
3.30 – 4hr | | Sun 14: | Easy down a bit on the distance today, but try to do at least
2hr30 +
Remember, this is a stage race – you going to want to be able to do more than 2 hard days in a row. |
|
|
| Week 2… 2go |
Now it's time to be seriously be thinking about your bike. Have you been comfortable on it or is there anything that needs to be changed for the event.
Consider tyres especially. You are going to want a tyre that isn't too heavy, but not too light (so that it won't puncture as easily) and has enough grip. The SUBARU Sani2c does not require an overly aggressive tread pattern.
Team SUBARU will be riding the WTB Wolverine (converted to tubeless – but not a tubeless tyre). It has a low tread pattern for those fast rolling roads, but enough grip on the sides to bite into Murray's Meander. It is also not too light, which means it is not likely to puncture too easily.
Try to increase your times and distance's this week. Day 2 is going to be a killer!
| Mon 15: | REST after the long weekend of riding | | Tues 16: | Spin the legs out with an easy ride
1.30hr HR (50 – 70%) | | Web 17: | Pick up the pace today, put yourself above comfort level on the hills.
1.30 – 2hr HR (75% + on the hills) | | Thurs 18: | Easy ride, but try to keep the time up.
1.30hr + | | Fri 19: | REST | | Sat 20: | Try to do the same ride as the previous week, but this time – up the tempo.
Push yourself above your comfort level on the hills. | | Sun 21: | Just do an easy one today, at talking pace but you need to get some hours in those legs for the 260km you are about to face.
3 - 4hr |
|
|
| Week 1… 2go |
This is basically your last week of training. You aren't going to want to do too many miles close to the day, but you definitely want to keep the intensity of your riding up, so that the climb out of the Umko Valley won't be so tough and you'll have plenty of steam before you get to the fun of Nick's Pass.
| Mon 22: | REST | | Tues 23: | Easy ride
1.30 – 2hr HR (50 – 70%) | | Web 24: | Push it a bit today, this is the last day you going to want to do anything to tough.
30 min warm up
2 X 2min Standing Hill Interval, 5 min rest between each HR (75% +)
10 min rest
4 X 2 min Interval, 3 min rest between each HR (75% +)
45 min slow easy warm down
You probably thinking, well I'm not racing, I don't need to do this…. But believe me, it may seem tough for 25mins but it will certainly pay off and make that last climb at the end of day 1 more manageable. | | Thurs 25: | REST | | Fri 26: | Easy slow ride.
1.30hr HR (50 – 60%) | | Sat 27: | Easy slow ride with some friends, talking pace, try to get some single track in.
2hr | | Sun 28: | Keep the hours down today, but push above your comfort level. It may seem too close to be doing this, but it will help you and your body to remember what it means to push above comfort a bit.
1hr |
|
|
| Week 1… 2go |
Final preparation week. You aren't going to want to do anything too strenuous this week, but do a little bit, don't let those legs forget what a bike feels like.
Don't forget the Shamy Cream … You not going to want to deal with saddle sore's after 3 days of riding. We use Blue Steel Sports, Anti-Chafe Cream … it has tea tree oil in it, so helps to prevent any infections if you do get a bit of a chafe down there.
| Mon 29: | REST | | Tues 30: | Adventure: Take the day off to get ready
Race: do a short easy one, not more than 1hr. | | Web 31: | Good luck to all the adventure athletes!!
Race participants: try to get in a 30 – 45min Spin of the legs. Even if it's just around Underberg, to test that your bike is all in order. | | Thurs 32: | SUBARU Sani2c | | Fri 33: | SUBARUSani2c | | Sat 33: | SUBARU Sani2c end...Prize Giving and After Party… Don't miss them!! | | Sun 34: | Well done everyone! |
|