Zero to hero G2C week 2

Training week 2 is 6 hours and is intended to build endurance and strength. This is base training - “time in the saddle”. You may switch the days around to suit you. Make sure you have adequate recovery between each session. Adding more hours to your training volume will increase your performance.

Week 1’s programme in the 15 September 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 Hero training programme comes from the team at Cycle Asylum in Port Alfred. It’s based on a rider aiming to complete the 75km race in three and a half hours. Every week, find your programme for the coming week’s training in Talk of the Town. The BUCO G2C mountain bike race from Makhanda to Port Alfred takes place on 6 November 2022. Monday Rest

Tuesday (1 hour riding time)

Over flat terrain aim to ride at 50-60% of your maximum heart rate, or Zone 2

Get in 10 minutes in

Zone 3

Wednesday (1 hour including warm-up and cool-down)

No planned base training but get in 8 x 10second sprints at your max (warm up first and cool down afterwards).

Thursday (1.5 hours riding time)

Over flat terrain aim to ride at 50-60% of your maximum heart rate, or Zone 2

Get in 2 x 10 minutes in Zone 3

Friday Rest

Saturday (1 hour riding time)

Easy ride that includes 5 x sprints at your max

Keep your gearing light during most of the ride Sunday (2.5 hours riding time)

Over varied terrain ride at 50-60% of your maximum heart rate (Zone 2) most of the time

Get in 20 minutes in Zone 3