Trans-Baviaans Training

[Cycle Fan]

So I'm thinking about tackling the Trans-Baviaans for the first time.

 

I could really use some training tips (and advice on a programme).

 

I'm planning on doing Ironman next year so I need to incorporate some running (and maybe gym work) into the weekly plan.

 

Any advice would be great!

 

Thanks

[Belhammel]

Depends on what you want to achieve/time? Time in the saddle is crucial.

 

Start of with base training for the next 3 months. Long rides (100km +) over weekends

 

Then do some speed endurance for the last bit.

 

On the Trans Baviaans. Don't go out to fast over the first 100km. It only starts after that.

 

Where you based? Do the 100miler if in Cape town. Good time in the saddle

[Belhammel]

Sorry. See you are in PE

[Cycle Fan]

Thanks for the advice, just looking at finishing so no real time goal as yet. Is it necessary to do all the training on MTB or is a road bike OK?

[Belhammel]

Road bkie should be fine. The Trans Baviaans is not that technical. Mostly gravel roads.

 

I would say 70% could be done on the road bike. Training that is.

 

Oh - and get a partner that is on the same page as you.

[crankbrother]

Depends on what you want to achieve/time? Time in the saddle is crucial.

 

Start of with base training for the next 3 months. Long rides (100km +) over weekends

 

Then do some speed endurance for the last bit.

 

On the Trans Baviaans. Don't go out to fast over the first 100km. It only starts after that.

 

Where you based? Do the 100miler if in Cape town. Good time in the saddle

 

Thats ironic charltjie, cause if I remember correctly, you went out like a bullet for the whole 230km and allmost killed me.

[Belhammel]

You were not supposed to join my atempt to sound like I know what I am speaking about bro.

 

That is where the choose your partner bit comes in

 

All's well that ends well. Peace crankBROTHER

[DaLoCo]

As far as I know the guys from Wayne Pfeiffer Cycles come out to Jbay every now and then, that is about 140km round trip

[majestic]

I did my first one 2 years ago. There are a lot of training rides in PE.Contact Spud or Dirty Twin and they will keep you posted.

 

Do not rely on TB for you IM ,it is going to be a very long training season if you do. DC is a better IM base but TB is an experience of a life time.

[Cycle Fan]

Thanks for the tips - any advice on a training programme or is just Long Steady Distance ok for the majority? Hills & intervals during the week and a long ride (3+ hours) on weekend?

[GLuvsMtb]

Last year I tackled the race for the first time too. Ended up doing a 14h30 race (goal was 16h), so naturally we were very chuffed with our effort.

Pre requisites for the ride:

- Partner(s) need to be on the same page as you and make sure your personalities are compatible

- Have your bike setup done professionally. Being uncomfortable f0r 10 hours plus is not fun

- Good support crew. Make sure you have the right people looking after you during the event.

- Good lights. Some riders do the ride with 50 lumens Petzl lights, but most have 500+ lumens lights (think hope, magicshine, blackburn etc)

 

Training advice:

- build up to 2 long(ish) rides over the weekends (3 to 4 hours each), take off mondays, have a 10km run on Tuesday morning with a swim in the afternoon, take off Thursdays and have a light 2 hour cycle or a full body gym workout on Fridays.

- Total training time per week of 10 to 12 hours a week is sufficient to train properly for the event

- Try to get some night riding in if you are not running / swimming in the week.

- If possible try to train with your partner

- Keep a training log (www.fittrack.co.za is handy for this)

 

Racing advice:

- Start slowly, but not too slowly. We lost a lot of time last year in being too concervative. If you have trained properly, you would know what pace you should be riding at.

- Try to limit stopping time at the stops to 10 minutes or less, apart from the Kondomo stop where you would eat something solid and have a prolonged rest, longer stops has no real benefit.

- Rather start off slowly after the short stops than take longer rests.

- Don't get involved with racing other teams. Ride your and your partner's own pace.

- See if there are teams around you that want to share the workload.

- Always keep your partner in sight.

- Keep talking to each other throughout the ride.

- Most important: Enjoy the experience! There are few things so nice as to hit the streets of Jeffreys at 12am in the morning and realising that you've done 235kms through some of the most spectacular mountainbiking territory in SA.

[Cycle Fan]

@MM thanks - that's perfect. Just what i needed!

 

How long did you train for prior to the race?

 

Is it doable by the average weekend warrior?

[Velouria]

 

How long did you train for prior to the race?

 

Is it doable by the average weekend warrior?

Start now slowly building up to 4hr+ rides on weekends in June/July and you'll be fine. Like anything, it depends what you want to get out of it. The more training you put in, the more enjoyable the experience. It is more than doable for the average weekend warrior - it's going to take you a while, and you are going to have some bad patches, but it is a great ride through some great scenery, usually with mates (I've started out with mates and ended with sworn enemies, but that is another story). It teaches you a lot about yourself, and just what you can endure.

 

There is a 20 week training week program up on the TransBaviaans website.

[Cycle Fan]

Thanks man - had a look at the program. will use it as a guideline.

[Mecnic]

I to am a baviaan virgin 1st time racing have been a support crew member before though its an awesome race.

 

So training and nutrition and a few sets of tires are waiting for me in my near future.

[Brother Bike]

Hi Cycle Fan

 

On the TB's website is some training tips and a program, this give a good idea where you should aim at. Adjust it slightly to the time available and you should be there. That's what we are doing.

 

Enjoy the ride !