Weekly Training Programme by Anri Parker
Well done Bini with bringing the green jersey to Africa. I think we all need a holiday after the exciting Tour de France.
In other big news we are officially launching the Khomas100 this week. The home of the 2024 Namibia National Gravel Champs, proudly sponsored by Hollard and sanctioned by the Namibian Cycling Federation (NCF). Entries and more details will be in your inbox from Raceday later today and on the website www.khomas100.com.na. It’s a first for Namibia and will be one for the books! Entries open 10am Tuesday morning!
Don’t forget to enter the last event on the XC circuit this coming Saturday at TowerBos! Entries are also open for Vegas on 10 August. A really special venue too. Check out the Raceday website.
Back to training. It’s 13 weeks to Nationals. Even if you have never ridden a bike, we can get you fit enough to ride it in 12 weeks.
Tuesday: 60min Core/ legs.
Then warm up 20 min and ride 60min tempo (just below race pace) Cool down 20min.
Wednesday: Warm up 15min then find a 100-200m hill and ride up it SEATED in your biggest gear. The effort should exhaust you. Free wheel down and repeat 10 to 15 times. Cool down 20min
Thursday: Core/Arms 60min
Warm up 15min, then sprint 30s in zone 5, recover 1min and repeat 10x. You should not be able to speak during this effort. Cool down 20min
Friday: 45 min tempo ride
Saturday: Ride to Towerbos and take part or support the XC! It will be a great work-out if you not taking part riding up and down Daan Viljoen’s hills. Fit in 3-4 hour zone 2 – even on the downhills.
Sunday: 2.5 hour recovery ride – it must be in ZONE 1. Not kidding! Its part of the process. Trust it.
Monday: Rest Day
If you have any questions, please DM Anri Parker. She will put you in touch with a coach, bio, bike fitter, spin classes and even a dietician. No excuses.
