Cookie Posted January 23, 2008 Posted January 23, 2008 Well with the argus fast approaching and time flying by i feel its getting that much harder everyday to get to my goals.Basically i have a bet with my friends that if i would break the 3h:30min mark they would run between 4th beach and campsbay in their undies, however the problem is that i was on holiday and didnt manage much training.I need a rescue plan to get me on track,i think their might be enought time to get their with the help of sum expert advise ofcoz.Iam starting in group W and did a 4h:01mim last year with about 600km of training.Todate i did about 250km. I would really like to prove them wrong.I tried the argus site but their program starts in december and i need a program that can i start tommorow.Thankx guys
Pilks Posted January 23, 2008 Posted January 23, 2008 Well a simple suggestion is to start doing the pedal power rides, couple that with a 3 x 90 min sessions during the week you should do fine ! Another suggestion is to get to tyour start pen early to find those quick guys and dont get stuck in a pack going slower than is needed !
Azonic Posted January 23, 2008 Posted January 23, 2008 No program can help you now. Just do a slow 80-100km each weekend up to the argus, and see if you can catch morning rides during the week. The W bunch is pretty slow so I don't think any of them could do a sub 3:30. But there will be a few strong guys doing their first argus without seeding. Find their wheels on the first climbs and stick to you. What happens if YOU loose the bet?Â
SwissVan Posted January 23, 2008 Posted January 23, 2008 No program can help you now. Just do a slow 80-100km each weekend up to the argus' date=' and see if you can catch morning rides during the week. The W bunch is pretty slow so I don't think any of them could do a sub 3:30. But there will be a few strong guys doing their first argus without seeding. Find their wheels on the first climbs and stick to you.What happens if YOU loose the bet?[/quote']  Heheheh.... Good Question Ok Cookie, you need to spend some time doing some good hard efforts at and above the kind of effort / speed you will need to do to come in under your goal time. Try the following 2 sessions once a week, the rest of the week rides easy or at 65 - 75 %. A) Once a week ride a course that is similar in distance / terrain to the Argus, during the ride increase your speed / effort to your race pace and keep it like that for 10 - 15 minutes, then slow down to a normal (not recovery) speed, repeat this process through out the ride. Allow for a 20 minute warm up and cool down. Do the hard efforts no matter what the terrain, uphill, downhill, flat... also better to do these on your own or in front if with other riders. Save the drafting for race day. B) Once a week do a ride on a flatish route where you can ride as hard as possible for 2 - 4 minutes without having to stop or slow down. During these efforts increase your speed and cadence every minute so that by the last minute you feel like you are at 100% effort, try not allow your speed to drop, change down a gear to keep the cadence up if required. Recover for 4 minutes between each hard effort. Rrepeat up to 8 times in 1 ride, first few times do 5 reptitions. 30 minutes Warm up and 30 minutes cool down. Post us pics of the Undie run... Â
Joe Low Posted January 24, 2008 Posted January 24, 2008 14 people out of 750 in W broke 3:30 last yr in good race conditions. Statistically speaking, I'd say you're in deep doo-doo. Maybe it's best to start cutting out eyeholes in the large brown paper bag you should be wearing for your undies run.
Cookie Posted January 24, 2008 Author Posted January 24, 2008 Well if i dont break the 3h:30min then i have 2 run in my undies and a wear a bra which clearly i dont want 2,to top it all its got 2b in neon pink.I am really determined.I started this week with a 3x 1hour rides in the afternoon but will have 2up it next week.I do play a bit of othersports so iam a bit fit.Anyone got a drink or mutti that can help me.
Tumbleweed Posted January 24, 2008 Posted January 24, 2008 Well if i dont break the 3h:30min then i have 2 run in my undies and a wear a bra which clearly i dont want 2' date='to top it all its got 2b in neon pink.[/quote'] and where would all of this take place? methinks hubbers should sabotage someone's argus
1hill@aTime Posted January 24, 2008 Posted January 24, 2008 i would have to say get in loads of training, i agree on the 80kms weekend rides and try at least 3 times during the week.oh yea who ever looses, upload the picsÂ
hagar Posted January 24, 2008 Posted January 24, 2008 Â Basically i have a bet with my friends that if i would break the 3h:30min mark they would run between 4th beach and campsbay in their undies' date=' guys[/quote']Â look HR its between 4th beach and camps bay i will take you there so you can get a good seat and watch the show must just have the right day Â
IanJ Posted January 24, 2008 Posted January 24, 2008 And we need to book, Ronelle, Wayne, Cruxie and Michelle to take pics.
Zoo Cookie Posted January 24, 2008 Posted January 24, 2008 Well if i dont break the 3h:30min then i have 2 run in my undies and a wear a bra which clearly i dont want 2' date='to top it all its got 2b in neon pink.[/quote'] and where would all of this take place? methinks hubbers should sabotage someone's argus   holy, i just want to say: for the record, this is a different cookie! not me.
1hill@aTime Posted January 24, 2008 Posted January 24, 2008 oh zoo's running as well....nice! Hagar can i come with i have a cooler box full and waiting?
hagar Posted January 24, 2008 Posted January 24, 2008  i would have to say get in loads of training' date=' i agree on the 80kms weekend rides and try at least 3 times during the week.oh yea who ever looses, upload the pics [/quote'] will Ronelle or Pickels be there to take pics ? they really took some great pics at Killarney . Cookie maybe you sould try and get someone to workout a program for you to get you on track. I am sure there are quite a few coaches that can help . If you want just pm me and i can give you the details of a coach that helped me last year. I just missed my 3h30 by 7 minutes was my own fault got to the start chute too late. get to the front and you might still have a chance.Hope you do that sub 3h30 ..Â
hagar Posted January 24, 2008 Posted January 24, 2008  oh zoo's running as well....nice! Hagar can i come with i have a cooler box full and waiting? yea no problem cooler box and all . i bring the deck chairs and the beach umbrella we can really have a party Â
Zoo Cookie Posted January 24, 2008 Posted January 24, 2008 oh zoo's running as well....nice! Â Hagar can i come with i have a cooler box full and waiting? Â no, i'm not running anywhere. i refuse to run. that's why i got into cycling.
Tumbleweed Posted January 24, 2008 Posted January 24, 2008 Basically i have a bet with my friends that if i would break the 3h:30min mark they would run between 4th beach and campsbay in their undies' date=' guys[/quote']look HR its between 4th beach and camps bay i will take you there so you can get a good seat and watch the show must just have the right day  thanks hagar, but i hope cookie loses, cos i don't want to see no dudes running in their scants!
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now