Joberg2c - Preparation

[Wyatt Earp]

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

Which day was that again, Sterkfontein ?

[Gerhardc]

Remember to do the Bielie Mielie MTB (90km's) on 19 Feb 2011.....it is day 2 of the Joberg2C....enter here...http://www.joberg2c.co.za/BielieMielieFiets/capturedetails/registration.aspx

[Giant]

Yes Anton,

Sterkfontein to Winterton.

Boiled my brakes on the way down from Spionkop, but other than that, nothing went wrong, just a long hot day.

There were a few swim stops, and Greg had a couple od Capachino's but not too much time wasted.

[Wyatt Earp]

Yes Anton,

Sterkfontein to Winterton.

Boiled my brakes on the way down from Spionkop, but other than that, nothing went wrong, just a long hot day.

There were a few swim stops, and Greg had a couple od Capachino's but not too much time wasted.

:lol:

But the chalet was awesome

That downhill had me nearly soiling my broeks.

[DirtyFrank]

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.

 

Those last three days can also hurt like hell if you are injured or have tendon problems as many experienced. You need to be able to string together a couple of looooong days in the saddle, 5hours +, back to back. If you are not used to this the repetitive strain injuries may get to you.( Apart from the saddle sores ). I personaly found day 5 to be the worst day I have ever spent on a bicycle even though it was probably one of the easiest days. You will also have one of those days.

If you can do 12hours per week you should be fine but remember that long rides are the key.

Another tip. You don`t need to schlep too many energy bars and snacks with you as the water stations have plenty of real food on offer. By day 4 your tolerance for the processed stuff is finished anyway and those potatoes and eggs and oranges and cake, etc are hellova appetising, even served out of a dirty used cardboard box. Dangle is right, the food is mostly excellent. You won`t loose any weight.

Also remember, unless you are a contender, it`s the ride that matters not the race.

[Dubber88]

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.

 

Hi Vaniri,

 

Just a quick question.

 

I train 8 hours a week, as part of being "race" fit. What is the crossover point you are refering to ?

[Dave D]

Hi Guys,

 

There are five of us doing the Joberg2C this year, we are currently pushing around 15 - 18 hours a week, pushing for crusing speed of around 20 - 25km/h based on a few hours ride mixed with spinning, long flat and long hilly rides during the weekend. Have done the 2 day Berg&bush and know all about Spionkop and love the downhill !!

 

Also intriqued on the reduction of hours closer to the race, personally speaking without experience here I would not like to ride myself fit on this one, a good level of fitness going in will go along way. Only concern I have is the saddle sore issue, this can be toughened up / conditioned by time in the saddle also generous application of Madaji cream ( around R40 per 1 kg tub ) does the trick, combination of anti-septic and local all in one. Just a heads up it's used in the dairy industry butt works brilliantly!

 

So our plan is keep it on the move, not push above 80% of MHR for the first couple of days and enjoy it