Enticement

Event Name: 2017 GNC XCO Cup Race #1 When: 21 January 2017 Where: XCOSA Bike Park, Gauteng Category: MTB The CSA sanctioned 2017 Gauteng North Cycling (GNC) XCO Cup Series consists of 5 races of which the last race is the Series Grand Finale/2017 GNC Championship. Race tracks of these races start off with an easier track for the 1st race and become more demanding throughout the Series. Anyone can participate in any of these Series events, and the results of each race are used for determining starting positions for the other races. Results of all Series races will be used for a provincial XCO seeding system as well as for presenting regional colors according to the 2017 GNC Colors Criteria. School learners are encouraged to indicate their respective school details as race results will also reflect the rider's standing within his/her school as well as the school's standing within Gauteng. Benefits of the GNC XCO Cup Series: CSA sanctioned events, hosted according to international regulations No mass starts, start and race in age category Safe, controlled, custom designed and built race tracks with 99% flowing singeltrack Spectator friendly lap racing allowing continual support, no out-of-sight-and-wait-for-return Fun for the whole family we cater for Olympic champions and fun riders, from below 10 to over 60 Learn skills grow confidence while having exhilarating fun A, B and C lines allow riders to pick their own technical demand, however, easier lines equate to more time Go to Event Page

Event Name: 2016 Gauteng XCO Champs - Presented By XCOSA When: 30 July 2016 Where: XCOSA Bike Park, Voortrekker Monument, Gauteng Category: MTB The CSA sanctioned 2016 Gauteng XCO Championship serves as the season grand finale for the 2016 Gauteng XCO season. Seeding for the 2016 Gauteng XCO Championship will be done according to the 2016 Gauteng XCO Performance Log that was created during 2016 Gauteng XCO Cup Series . However, anyone can participate in the 2016 Gauteng XCO Championship. ​We're adding a Sports Class category, offering newbies to XCO an opportunity to experience the excitement of XCO ... Go to Event Page

Event Name: 2016 Gauteng XCO Cup Race #4 - Presented By XCOSA When: 2 July 2016 Where: XCOSA Bike Park, Voortrekker Monument, Gauteng Category: MTB The CSA sanctioned 2016 XCOSA Gauteng Cup Series consists of 5 races of which the last race is the Series Grand Finale/2016 XCOSA Gauteng Championship. Race tracks of these races start off with an easier track for the 1st race and become more demanding throughout the Series. Anyone can participate in any of these Series events, and the results of each race are used for determining starting positions for the other races. Results of all XCOSA races will be used for a provincial XCO seeding system. Benefits of XCO: ANYONE CAN ENTER!!!! No mass starts, start and race in age category Safe, controlled, custom designed and built race tracks with 99% flowing singeltrack Spectator friendly lap racing allowing continual support, no out-of-sight-and-wait-for-return Fun for the whole family we cater for Olympic champions and fun riders, from below 10 to over 60 Learn skills grow confidence while having exhilarating fun A, B and C lines allow riders to pick their own technical demand, however, easier lines equate to more time Go to Event Page

Event Name: 2016 Gauteng XCO Cup - Presented By XCOSA Race #2 When: 9 April 2016 Where: Voortrekker Monument, Gauteng Category: MTB 2016 Gauteng XCO Cup series for mountain bike riders that are serious about performance - come earn points for regional colours ... Go to Event Page

Event Name: Gauteng XCO Cup Race #1 When: 12 March 2016 Where: Voortrekker Monument, Gauteng Category: MTB The CSA sanctioned 2016 XCOSA Gauteng Cup Series consists of 5 races of which the last race is the Series Grand Finale/2016 XCOSA Gauteng Championship. Race tracks of these races start off with an easier track for the 1st race and become more demanding throughout the Series. Anyone can participate in any of these Series events, and the results of each race are used for determining starting positions for the other races. Results of all XCOSA races will be used for a provincial XCO seeding system. New to XCO - enter our Sports Class Team Relay! See detail on slide below ... Go to Event Page

Wendell is adding awesome new bits to the track. The moment it is finished we'll video record the track and post the video and gps detail. We're hosting a Track Skills Workshop at 10h00 on 8 Sep 13 at Thaba Trails on the physical track! Entries on itickets.co.za

Brilliant idea, count me in ...

To quote - read carefully: According to clinical research and from practical experience I found you can save a lot of time if you introduce HIT training in your prep - but like I said : HIT requires a sequential process starting with 1) LIT to ensure a well sorted logistical transport system, then 2) you do the one part of HIT whereby you ensure the in-cell chemical processes (energy systems) are sorted, and then 3) you sync your muscle cell contractions. Bottom line, you should not stick to HIT or LIT type only - the picture explains more:

Entries on-line at itickets.co.za going well! More detail on http://www.facebook.com/XCOSA.CO.ZA?ref=tn_tnmn. A "worthy" course for a Series Grand Finale with chicken runs around all technical challenges. Especially the 4-hour Endurance Relay from 14h00 will require vasbyt. Seems there will be some pro riders as well!

Entries on itickets.co.za going well - check http://www.facebook.com/XCOSA.CO.ZA?ref=tn_tnmn for detail. The route it awesome but quite a challenge, chicken runs around all technical challenges

You are right - if you have followed my earlier posts you should read that. If you haven't done TIS to date and starts preparing for the Epic only now, your TIS/HIT mix should be carefully managed. But best results are clinically proven to be attained through HIT.

Referring to effort - HR measurement is just a means to an end and for that matter you can use perceived level of effort and/or watts

You CLEARLY have very limited knowledge of the physiology of the body during physical stress - and there was no reference of HR in my post. Other than criticize you add no value to the topic - how about sharing your knowledge ...

High intensity interval training (HIIT) must become part of your preparation for the Epic for the simple reason that you will spend lots of time riding above 60-70% of max! When coasting at 60-70% of max, a 20% intensity increase will immediately put at 80-90% of max - if that intensity spike is as result of a hill, and the hill lasts for 3 minutes, doing that 30 times a day means you will be spending at least 90 minutes a day riding at 80-90%. If you have not prepared for that, the last 4 days will be an awful challenge! Best preparation for that is HIIT! Start off by replacing 2 of your normal training sessions a week with 3 intervals at 80-90% of max, each lasting 3 minutes, with a 2 minute easy riding in-between. Gradually increase the 3 to 5 minutes, and remember to warm-up and cool-down. Preparing your body to ride at 80-90% of max with relative comfort will take at least 12 weeks, so start now! Just be cautious - listen to your body and ensure you recover well after these training sessions. You will be surprised at the training impact of these sessions!

The Epic, from all angles is an expensive exercise. Ensuring your Epic training is on track leaves you with 4 options (very briefly): Just get on your bike and ride ProDoesn't cost you a thing No/little stress in preparation - do what you feel is right (gut-feel based) ConsProbable lack of focus Outcome not guaranteed - hoping you will do enough of the right things right Take advice from the wealth of experience you read on discussion forums ProDoesn't cost you a thing It probably worked for someone else ConsFiltering of truth (unqualified/unverified advice) NO personal accountability from the guy giving the advice - if it doesn't work so what! Get an off-the-shelve training program ProOften very affordable Offers at least a "basic" planned approach ConsPerformance progress is determined by the starting point and development path to get you at a specific spot on a specific day, which cannot be the same for everyone No 2 athletes (even if riding as a team) have the same circumstances, conditions and requirements to train Get an individualized custom-designed training program from a qualified coach with a proven track record ProPeace of mind for the athlete - goal focused, individualized and tailored plan, in educated & experienced hands Time-optimized conditioning plan continually adapted should circumstances necessitate deviation from the plan - outcome assured ConsOften costly Requires constant feedback to the coach for verification of plan execution Which option will work best for you, and will your approach work equally well for someone else who has a completely different angle?