Sasquatch

I spoke to the organiser, someone needs to enter him in person at the Expo on Thu to Sat this week. They cannot process it online currently as the teams are busy with sorting and packing currently.

I spoke to the organiser, someone needs to enter him in person at the Expo on Thu to Sat this week.They cannot process it online currently as the teams are busy with sorting and packing currently.

Thanks

Thanks

https://www.youtube.com/@youthcyclingsouthafrica Hi everyone Please check out the link below and like this channel, youthcyclingsouthafrica on YouTube. Having 1000 or more subscribers will allow us to live stream cycling races to YouTube giving you an awesome insight from the very epicenter of the action. Please support the youngsters, the are the future of the sport.

What an unbelievable event, some of the best tracks I have ridden and the entire vibe was superb. I will certainly be back

WOW R355 is pretty expensive to do a single stage race

Clarens 20km

I have a feeling that the list is incomplete, there is the 2nd Ashburton race in Sabie listed but none of the others, I am guessing they will publish an updated list at some point.

TSS 1216 IF 0.72

TSS 1264 IF 0.87 This was the plan Monday Active recovery 90 min @160 Watts Tuesday 90min 15mins warmup with 3 x 1min fast pedals 4 x 3 minutes at VO2MAX (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. 10min easy 1 x 30-minute Tempo (Power Z3, HR Z3, RPE 3-4) Wednesday 60min 15mins warmup 6 x 3-minutes at VO2MAX (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Thursday 120min 15mins warmup 3 x 15-minute intervals at 89-92% of FTP (Power Z3.5, HR Z3.5, RPE 4), 5min rest 1 x 45 minute effort at Tempo (Power Z3, HR Z3, RPE 3-4). Friday Rest Saterday 3.5hours 60min Endurance zone (Power Z2, HR Z2, RPE 2-3) 2 x 20min at your FTP (Power Z4, HR Z4, RPE 4-5). 10min rest between. 6 x 3min at VO2Max (Power Z5, HR Z5, RPE 6-7) 5min rest Sondag 3,5hours Endurance @ 200 Watts

About 3 days too late

Rest week I only really did one ride TSS 291.6 IF 0.92 Starting a new 8 week plan today :-)

TSS 840 IF 0.84 mostly Berg and Bush, I did however loose power data for most of day 3 in the slush pit.

Sadly I am not Elite, we are busy following a 8 week plan, after that we will start a new plan for Epic. Looks good to peak on Friday for the race :-)

I started my taper for Berg and Bush last week :-) TSS 793 IF 0.85 This was the plan Monday = rest Tuesday MS: Do 2 x 20minutes with watts below Threshold, right about 285-295watts…with 10 minutes rest between each. Also do 20 little bursts for 10seconds each to 370w. Out of the saddle and ‘burst’ with cadence to 110, maybe only one gear shift. Rest for 50seconds between each. Finish with Do also 3 x 5minutes- all-out , setting a goal to hold 285-295watts for the entire effort, with 5 minutes between each… Just hammer these!!! Wednesday WU: 20 minutes warm-up MS: Then do (6) x 2 minutes striving for 135% with 1 minute rest between each, Then 5 minutes easy, Then 6 x 1 minute, striving for 150% with 1 minute rest, Then 5 minutes easy and finish with 6 x 30 seconds ALL out with 1 minute rest….. CD: Cool down for 15 minutes of easy spinning. Try for at least 200% of your threshold watts on each sprint as an average. SHOOT for 350% of threshold watts as your max in the last 6 sprints. Thursday 1.5hours with 3 x 1 minutes hard, with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising. Friday = rest Saturday 3.0 hours- Tempo and AC bursts... Start out at a nice endurance pace for 60minutes andJust riding and doing 1 hour of effort at watts of 230-270. Smooth and steady, and then in the 2nd hour, pick up the intensity to 250-290w. Then do 15 bursts within this hour to watts of 350 for 30seconds and then come back to watts of 250-290 and NOT lower!!!! Finish the last hour, by attacking 8 hills and sprinting OVER the top. Don't just make the crest the top. The "REAL" top is 15m over the crest. Cool-down for 20minutes. Sunday = rest

Oh my sack!!!

Last big week before Berg and Bush, getting seriously excited. Now to hurt the other fatties in the Buffalo Cat

Yes those are the watts the the interval needs to be ridden at.

Ok so I did TSS 1060 IF 0.77 I rode to this plan to get there, I would be interested to see what everyone is doing? Tuesday - 60min @ 230-270 with 20x 10sec @540 Wednesday - 60min @230-270 - 60min @250-290 - 60min endurance with 8 x 2min @400 Thursday - 10min TT @ 310-340 - 10min rest - 20min TT 280-290 with 10x 20sec @ 400 - 4 x 50sec low cadence hill attacks Friday - 90min endurance ride - 3 x 1min sprint - 3 x 30sec sprint Saterday - 60min Endurance - 20min TT 300-310 - 20 min TT 300-310 - 6 x 3min @ 350 with 5min rest in-between Sunday - 90min active recovery @ 160

Hard week last week for me TSS 1054 IF 0.74

Lets get ready to stumble

Pace yourself, and eat plenty

FFS why Spartacus, Why?

What is up with Chavanel? I have not even seen him this race?