[Event] 2019 KAP sani2c Adventure

[Dexter-morgan]

We've been following the program from the first week. So far we've seen major improvements in our fitness and a considerable improvement in pace too. 

 

It looks mostly the same week after week. 

Tuesday: Intervals ~1hr 

Wednesday: Endurance ~1.5hr (difficult to find the time and boring indoors) 

Thursday: Intervals ~1hr (same as Tue)

Saturday: Long Ride 3-5hr

Sunday: Strength ~2hr

 

They follow 3-week blocks where they build up the intensity and then a week of rest with low-intensity active recovery rides.

 

Biggest downside has been that we didn't do an FTP test before and the wattbike in our gym is broken, so power readings are useless. We've had to result to using RPE and heart rate which probably isn't giving us the best results. 

The biggest benefit has been that it really helped us to stick to a schedule and the fact that it's included for "free" makes it absolutely worth it! I'm even considering to get coaching from them after the event to prepare for future events. 

 

If I had to pay for this, I still would, but I would expect more feedback from the coach and constant adjustment/tailoring of the program to match my progress, which currently isn't being done.

I agree with you, feel very strong compared to my partner that does not follow the program, I got a Kickr in December so I did the "hatefull" 20min FTP test before, I will do it towards the middle of April and see if there is an improvement.

[Milosh]

I am happy to pay for the mechanics from the perspective of finishing each day, handing over the bike, and not having to even think about it again until the next morning, when it is cleaned, oiled and ready to roll. If I was less of a back marker, my view might be different. However, when I spend so much time on the bike over three days, every minute off it is precious.

 

 

Sent from my iPhone using Tapatalk

 

In the 2018 Sani Race, they took your bikes as we crossed the line and took them to bike wash and bike park once clean. Than only you can fetch your bike as it's number matches your armband. We had to fetch clean bike and take to mechanic , who was good but expensive insurance as nothing went wrong.

[OnTheRicky]

Out of interest sake, does anyone have an elevation profile of the route with the average gradients of the climbs? 

[BikeisLife]

Out of interest sake, does anyone have an elevation profile of the route with the average gradients of the climbs? 

There have been some small changes to the route but here are my strava files for 2018. Excuse the slow pace, my partner was slow 

 

Day 1: https://www.strava.com/activities/1559930842

Day 2: https://www.strava.com/activities/1562004162

Day 3: https://www.strava.com/activities/1564034104

 

[OnTheRicky]

There have been some small changes to the route but here are my strava files for 2018. Excuse the slow pace, my partner was slow 

 

Day 1: https://www.strava.com/activities/1559930842

Day 2: https://www.strava.com/activities/1562004162

Day 3: https://www.strava.com/activities/1564034104

 

Thanks for sharing! I feel like I'd be lucky if I manage that pace! 

[OnTheRicky]

Curious to know how the big 'Iconic' climb on day two compares to the big climb at Suikerbosrand?

[Dexter-morgan]

I have downloaded it on Garmin Connect as routes, I will have a look and let you know if it compares, there is one big difference, at suikerbos you get this after like 35 km with Sani you get it after 60 odd KM

 

I have checked, from about 55km, the average gradient is 9% for 4km, so yes worse than Suikerbos klimb

Edited April 3, 2019 by Dexter-morgan

[BikeisLife]

I have downloaded it on Garmin Connect as routes, I will have a look and let you know if it compares, there is one big difference, at suikerbos you get this after like 35 km with Sani you get it after 60 odd KM

 

I have checked, from about 55km, the average gradient is 9% for 4km, so yes worse than Suikerbos klimb

But 25km of that is basically downhill doing the Umko Drop...

 

Iconic can be ridden, it gets fairly steep in some sections and is quite technical. The biggest problem is people in front of you either stopped or walking up that get in the way if you attempting to ride it.  Just be prepared to suffer properly for longer than 20 minutes.

[OnTheRicky]

I have downloaded it on Garmin Connect as routes, I will have a look and let you know if it compares, there is one big difference, at suikerbos you get this after like 35 km with Sani you get it after 60 odd KM

 

I have checked, from about 55km, the average gradient is 9% for 4km, so yes worse than Suikerbos klimb

The last 1km of the big climb at SBR has a gradient of 9%   so no big deal... just 4 times that   

 

 

[Escapee..]

Curious to know how the big 'Iconic' climb on day two compares to the big climb at Suikerbosrand?

 

Whatever you do dont do the Chicken Run, much longer and still a hell of a lot of climbing.

[Dexter-morgan]

Getting supper excited, doing the Cool Ideas Mountain bike race this week-end to gauge the fitness and strength.

[Cookie88]

Any idea if there will be a charging station available at all - I see there was some talk last year earlier in the year but any more information or we just going to Powerbank route?

Edited April 3, 2019 by Cookie88

[LongDonkey]

Any idea if there will be a charging station available at all - I see there was some talk last year earlier in the three but any more information or we just going to Powerbank route?

They had a company putting your device into a charging station, Got very congested and they were STUPIDLY slow and plugging devices in and unplugging and doing the whole here is your ticket for your device in Station XX. Long queues so drinking time was affected. But the station is very accessible and the guys did what they said they would do. Take your device charging cable, sometimes they did not have cables for non standard USB devices.

[Cookie88]

They had a company putting your device into a charging station, Got very congested and they were STUPIDLY slow and plugging devices in and unplugging and doing the whole here is your ticket for your device in Station XX. Long queues so drinking time was affected. But the station is very accessible and the guys did what they said they would do. Take your device charging cable, sometimes they did not have cables for non standard USB devices.

 

Thanks Bud, sounds like a similar arrangement to what they had at Wines2Whales a couple of years ago. 

[Dexter-morgan]

I got myself a Solar Power bank- 10 000mAh, with 2 smaller 4000mah, that I will take with, the 10 000, should be able to Charge my phone twice, the 2 smaller banks will do the Garmin edge

[Escapee..]

Just get one of these as the charging stations are crazy busy

 

https://www.takealot.com/romoss-polymos-20-20000-mah-power-bank/PLID41836524?gclid=EAIaIQobChMIg4rX0taz4QIVA853Ch1yZwANEAYYASABEgKLj_D_BwE&gclsrc=aw.ds

 

Charged my Garmin + Cellphone after day 1 and day 2, no issues