Enticement

Fountains Pretoria

Its ovious - Fountains = sleep late, enter, race, great food ....

Workshop is still free - we also do XCT (time trails) every 2nd Sat ...

Everyone is raving when a mountain bike marathon boasts 10% single track! Try this - 99% flowing singeltrack with river crossings, berms, descends, and everything else you can only imagine. And the nice thing, all bundled into a well presented, rewarding race experience - a day for the family! Excellent, AFFORDABLE food, place to set-up your camping chairs, and on your doorstep. Enter on race day - we accommodate everyone, from nippers to Grand Masters, and you can watch them all ride. Electronically timed with real-time results displayed on a TV screen. O ja, its CSA sanctioned and we use SAS number boards .... That's not all!! Join us on 21 Jul for a skills clinic and we'll teach you how to do every challenge on the trail. See attached!

XCOSA time trail on Sat at Fountains. Fantastic training session: you against the clock around XCOSA Race #3 (taking place on 28 Jul 12) XCO track!

Try our XCT (cross country time trail) at Fountains every 2nd Sat morning. Test yourself, do 1 timed lap flat-out and use it as benchmark for measuring your progress. Training & entries 7h30-9h00; XCT 9h00-11h00.

The crux is quality training - my athletes spend no more than 12-15 hours a week for Epic training on average, and for that you don't need to be a pro rider. Results: 1st SA mixed team 2011 (2nd overall mixed teams), and more ...

Ensure that your winter training is goal focused - remember there is a huge difference between riding and training ... and TIS (time in saddle) is a waste if it is not aimed at a specific goal other than social riding! So, slogging out hours on end early morning in winter is not optimized time usage.

Ensure you do the right things in the right order - that is what you coach should advise you on. We call that optimization ...

Proper conditioning is a sequential process implying there is a certain order in which you have to do things - we call it periodation. Make sure you focus on the right stuff in winter ...

If your weight is due to obesity, weight loss will improve efficacy of movement/muscle contraction dramatically. If weight is due to muscles mass or bone density the difference will not be adverse. Remember, what you take up-hill assists with you decent as it impacts on momentum. The impact of weight on speed is much overrated ...

You're right, desperate to rectify the idea some has on coaching! You see, coaching aimed at improving performance is a sequential process based on goal and current condition, and only a program does not address that ...

No ambush intended - it is a mere effort to determine the average perception of and about coaching vs training programs.

The real issue start creeping in when you want to perform at your personal best, or when you want to enhance your enjoyment without un-due pain ...

Hallo Pieterg. I believe we have had previous coms - you can contact me on pierre.xcosa@gmail.com should you be interested. I share your age cat.

Discuss it with him/her and set your target! Your coach is suppose to help you achieve your goals, but make sure they are properly defined! If he/she cannot, get a proper coach!

The cost of our anticipatory response coaching for scholars is R200 per week, or R2,400 per 12-week cycle, paid in advance every 4 weeks (R800 per 4 weeks). Adults normally pay R300 per week but we currently run a winter special where everyone pays R2,400 per 12-week cycle. However, for those that only need training advice we offer an individualised training programme, based on personal goals, at R1,200 for the 12-week coaching cycle. That is R100 per week for 12 weeks, or R400 every 4-weeks.

The cost of our anticipatory response coaching for scholars is R200 per week, or R2,400 per 12-week cycle, paid in advance every 4 weeks (R800 per 4 weeks). Adults normally pay R300 per week but we currently have a winter special where everyone pays R2,400 per 12-week cycle. However, for those that only need training advice we offer an individualised training programme, based on personal goals, at R1,200 for the 12-week coaching cycle. That is R100 per week for 12 weeks - calculating to R400 4-weekly.

What is the use of a training program: do they really make a difference and how much am I prepared to pay for it - is it not a matter of "you get what you pay for ..."?

Great encouragement & professional advice ...

Multi-sport training requires a specific approach that should be depicted by your personal level of conditioning for each of the disciplines involved - do not follow someone else's training regime, it should be a personalized approach! That equates to using someone else's old toothbrush, it works but you will always miss some spots ...

This is some inspiration for winter training ...

A good coach never tells his athlete to bend his knees in an activity where he has to bend his knees - he tells him to lower his bum and the knees will bend automatically. That is what this is all about ...

Setting goal that scares you - one that necessitates winter training works for me ...

Plan your preparation ... Check our WINTER TRAINING SPECIAL that includes a race entry for this race under Miscellaneous > Services > Training ...