Weekly Training Programme by Anri Parker
It’s the Olympics!!
Don’t forget to watch Alex race today at 2pm. Namibia 🇳🇦 could not be prouder! Big screen viewing at MSL!!
The excitement around the first National Gravel Champs, the Khomas100 is palpable! The early bird entries will sell out this week! So don’t delay!
Remember to enter the ERAD free 4 man entry competition! Closes this week! See details below.
Back to training!
Tuesday: please do your core people! 50-60min and add some legs! Then warm up 20min and do 5min efforts as hard as you can, recover 5min and repeat 5x. Cool down 10-20min
Wednesday: warm up 10min. Then ride tempo 50min. Cool down
Thursday: 50min core and arms !
Then warm up 20min and find a very short hill. Ride up spinning as hard as you can over the crest! Only relax when you OVER. Recover and repeat 10x . Cool down.
Friday: 60min easy spin.
Saturday: long slow ride 4 hours. Spin up the hills and do 30s sprints on the flats when you can.
Sunday: recovery 2 hours
Monday: rest day!
