Zero to G2C hero: week 3

This is an 8-hour week of building endurance and strength. You may switch days around to suit you, just make sure you have adequate recovery between each session. Aim to get in one ride this week that is 70% of your race day distance. Remember to warm up and cool down on your rides to reduce injury.

Week 1 of the 6-week programme in the September 15 edition of

Talk of the Town included important information about general training principles and terminology. If you missed it, fill yourself in here: https://bit.ly/G2Ctraining

The Zero to G2C Hero training programme comes from the team at Cycle Asylum in Port Alfred. Every week, find your programme for the coming week’s training in Talk of the Town. It is based on aiming to complete the 75km race in 3½ hours. You may adapt it for the shorter 53km route. The BUCOG2C race from Makhanda to Port Alfred takes place on November 6. If you have questions, stop by at Cycle Asylum, 88 Albany Road.

Monday Rest

Tuesday (1 hour riding time) Over flat terrain aim to ride at 50-60% of your maximum heart rate, or zone 2. Do 5 x 10sec sprints.

Wednesday (2 hours) Over varied terrain aim to ride at 50-60% of your maximum heart rate, or zone 2, most of the ride. Get in 20min zone 3.

Thursday Rest Friday (1 hour including warm-up and cool-down)

On a steep hill – plan to repeat this hill 5 times. It should take you less than 2min to climb, 5-10min recovery between each effort. On the hill zone 4 (max).

Saturday (1.5 hours riding time).

Easy ride, no planned training. Keep your gearing light during most of the ride.

Sunday (2½ hours riding time).

Over varied terrain aim to ride at 5060% of your maximum heart rate, or zone 2, most of the ride. Get in 10min zone 3.