Training programme for the Argus

[Selous Scout (aka LegTrap)]

 I was previously a 4 hr man for the Argus but after two spinal fusions over the past 4 years, I am now trying to make a comeback ie for the past year.

  It has been a very hard/slow comeback and quite frankly my legs are just not what they used to be.I generally do a 75km ride over the week end with a 40 km ride during the week.I also try to get a spinning class in where I can.

 I completed the 85 km race in Uitenhage yesterday in just under 4 hours.It had some really tough climbs which I managed but very slowly.

 I have entered the ARGUS but clearly need to get my legs as strong as possible in the time left.Can anyone suggest a programme or where I can go to on the net etc ?

 I would like to include a bit of stretching and maybe very light weights - I cannot really lift much at all due to my back.

 Any suggestions would be most welcome.

 

[Cg_S]

get yrself the argus dvd, it covers the argus route and is a gr8 training programm, u can get it @ cyclab cost about R200 GAURANTEED RESULTS

[Cg_S]

by the way, u will need an indoor trainer for this program

[MaxUmis]

Hi LT.

 

Have a look at the training section on http://www.bicycling.co.za

 

It seems quite a few nice features on there that could be helpful for Argus training.

 

I'm sticking to my Online Polar Personal Trainer schedule though. Its a feature on the www.polarpersonaltrainer.com website.

[bikemonster]

Some obvious suggestions....

 

 

 

1. Ride your bike lots.

 

 

 

2. For every race that I have trained for (cycling and running), I have found that the 60% rule works for me. If I can cover 60% of the race distance over similar terrain to the race course, at my projected race pace, and finish feeling COMPLETELY comfortable an unstressed, then I am ready.

 

 

 

It may be a statement of the obvious, but you need to train for the distance and also the intensity that you want to cover the Argus at. Doing only LSD rides will not magically make you fast, and shorter high intensity rides will not give you the endurance that you need.

 

 

 

You may want to seek medical advice and opinion re: riding after your fusions (if you have not already done so), and you may also want to seek out the advice of somebody who is really good at bike setup if you are not comfortable on the bike. Being comfortable on the bike is often viewed as a bit of namby-pamby, softc0ck, lily-livered, wishy-washy, touchy-feely nonsense. But the thing is, if you are not comfortable on the bike, you will not be able to ride well.

 

 

 

James

[eagle1]

Ride

Eat

Sleep

 

 

REPEAT

eagle12010-01-14 03:08:14

['Dale]

LegTrap,

 

 

 

With your vulnerable back, I suggest:

 

 

 

1. Review your setup on the bike to support your posture.

 

 

 

2. Yes, ride lots.

 

 

 

3. Rest more than usual with your vulnerablility.

 

 

 

4. Maybe, if possible, back strengthening exercises.

 

 

 

All the best, man.