Odders Posted February 5, 2011 Posted February 5, 2011 Hi I will be doing the Joberg2c for the first time at the end of April this year. To be honest, at first I was apprehensive but now I'm in the swing of training and really looking forward to it. The question is, am I doing enough to ensure that I have a great race? So what I really want is advice on preparing for a long multiday event. If anyone is interested, I've started a blog Joberg2c preparation blogspot to help track my Joberg2c experience from start to finish. Tips welcome.
spaso9 Posted February 5, 2011 Posted February 5, 2011 the j2c website has a decent training plan/guidelines by gary beneke.should be more than enough unless you are a race snake....
Wyatt Earp Posted February 5, 2011 Posted February 5, 2011 the j2c website has a decent training plan/guidelines by gary beneke.should be more than enough unless you are a race snake....Especially knowing the fact that he did it.My advice, lose lot's of weight, you are going to eat like a king.
spaso9 Posted February 5, 2011 Posted February 5, 2011 checked out ur blog and commented. check it out...
vanniri Posted February 5, 2011 Posted February 5, 2011 Nice blog Having read your first two days: 1 - more road (tar and dirt) and less single track is good. Riding offroad is tough on your body and taps into your recovery resources. What you need is miles and time in the saddle to built your aerobic endurance, anything that limits this is your enemy. Once you have done the miles start incorporating more mtbíng to toughen-up your body 2 - Your HR is a high for aerobic endurance < 65%, unless you have limited time then < 70%. For me the cross-over point is 8 hours per week.
Odders Posted February 6, 2011 Author Posted February 6, 2011 Thanks for the tips. Ok, so I'm hardly a racing snake. I've done the Sani2c 4 times. Raced with the big dogs twice (not that I ever saw them) and adventured twice. It was great to be in the A group in the Adventure. We usually finish in the top half of the field (Probably closer to half). Unfortunately I lost my entry to my cycling partners girlfriend so ditched him and found someone else mad enough to do the joberg2c. What's interesting with Gary Benekes training programme is that he starts with 12 to 14 hours per week for the first month and then reduces the time in the months to follow. I've always kind of done it the other way round. Like most I'm sure, I only started increasing my weekly training from the middle of Jan so am now a bit behind. Is there any way to catch up without killing myself. I find with this kind of long distance training my immune system takes a hammering. Weight loss is an interesting topic. I found in previous years of Sani2c training that my weight dropped off just before the race probably by about 5 to 6 kg. I'm not sure that's particularly good for anyone. It's pretty difficult maintaining a <65% heart rate especially when you are used to having only an hour to an hour and a half on weekday mornings to train. There is always some wise arse challenging someone to get to the end of the road first. I'll be keeping my blog Joberg2c Preparation up to date so any comments there are also welcome. Cheers for now
Mats Posted February 6, 2011 Posted February 6, 2011 The last 3 days (Sani2C part) is the easiest 3 days you will have on the bike.
Gravity Sux Posted February 6, 2011 Posted February 6, 2011 Nice blog Having read your first two days: 1 - more road (tar and dirt) and less single track is good. Riding offroad is tough on your body and taps into your recovery resources. What you need is miles and time in the saddle to built your aerobic endurance, anything that limits this is your enemy. Once you have done the miles start incorporating more mtbíng to toughen-up your body 2 - Your HR is a high for aerobic endurance < 65%, unless you have limited time then < 70%. For me the cross-over point is 8 hours per week. Don't know if I agree with HRs. From what I understand <65% is active recovery. Endurance you should be looking at 70-75%. You can verify this by looking at training plans on any of the websites of any of the longer stage races (Joberg2c, Epic, Cape Pioneer) or just go and check some of the free plans on fittrack.co.za. In reality it is difficult to have an average HR of >75% with the flat riding around JHB but if you ride Breedtsnek this is normal. It is worth keeping up the hills. From Joberg2c day 4 on you are going to be climbing 1500m to 2000m per day (there are some big hills in KZN). The better you climb these the easier your race
Odders Posted February 6, 2011 Author Posted February 6, 2011 The last 3 days (Sani2C part) is the easiest 3 days you will have on the bike. Should I be worried? I thought the Sani2c was tough enough. Is it true that you can ride yourself fit over the 9 days and that is possibly why the final 3 days feel easier?
Tjokkits Posted February 6, 2011 Posted February 6, 2011 touchen up your bum, saddle sores was my issue
Robrider Posted February 7, 2011 Posted February 7, 2011 Should I be worried? I thought the Sani2c was tough enough. Is it true that you can ride yourself fit over the 9 days and that is possibly why the final 3 days feel easier? You can ride yourself fit. But the last 3 days are by far the easiest on the race. Personally, I would say, just get as much time on the bike as possible. I think it was joint/tendon issues that caused most people to pull out, not lack of physical ability. We were doing 2-3 hours a day during the week and one 100km+ ride and one 60km ride on the week ends, mostly at hekpoort. I also lost alot of weight leading up to the event, but I don't think theres much you can do about it except try look after your immune system as best as possible. Take rest days when you need them. Good luck for the race, you will love it!
Wyatt Earp Posted February 7, 2011 Posted February 7, 2011 Should I be worried? I thought the Sani2c was tough enough. Is it true that you can ride yourself fit over the 9 days and that is possibly why the final 3 days feel easier? Those last three days are truly the easiest.Yes you ride yourself fit, but you also fatigue.The problem with this event, I think peoople don't take it serious enough, call it an Epic and suddenly the "toughness" factor increases.It's a hard event no matter what. As for Gary's program , from what I see he let's you do good base and then he let's you taper.
Just Keep Pedaling Posted February 7, 2011 Posted February 7, 2011 "touchen up your bum, saddle sores was my issue" How do you do this? Surely saddle sores are from 'rubbing' and there is no real way to 'toughen' skin?
Wyatt Earp Posted February 7, 2011 Posted February 7, 2011 "touchen up your bum, saddle sores was my issue" How do you do this? Surely saddle sores are from 'rubbing' and there is no real way to 'toughen' skin?Meths
Giant Posted February 7, 2011 Posted February 7, 2011 Make sure you put in a couple of long rides in your training 6+ hours.If you are not racing, you can slow it down, stop at the feed stations, have a swim etc. so you do not have to be super fit, just be capable of riding for long periods of time.You do get fitter as you go. but days 4 and 5 and 6 are tough.As an indication of how tough day 4 is, we did 9h30, and day eight (sani day 2) took us 5h30
Giant Posted February 7, 2011 Posted February 7, 2011 And don't forget your ZAMALINE.1 part zambuck - 2 parts Vaseline.Use liberally and take some with to top up. and Most importantly.At the 2nd watering table on day 4, the stuff in the bowl is udder cream and not sunblock! and people do double dip!
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