Weekly Training Programme by Anri Parker
Well done to Drikus and Anri for wining the WPP race yesterday!
In just over 2 months is the Khomas100 National Gravel Champs powered by Hollard, but before that, the Double Century in Swakopmund. Please enter and support this event. The organisers are going to a LOT of trouble! There is also the Otjivera race and Vaalgras – all details on Raceday.
Training this week will be light during the week and then we can hammer it, seeing its a long weekend.
Training for the week:
Tuesday: 30min easy core.
Then warm up 20 min, 20min hard effort and 20min cool down.
Wednesday: warm up 15min, then sit in a big gear on hilly terrain and peddle for 5min hard and recover 5min. Repeat 5x. You should not be able to speak during this effort.
Thursday: Foam roller/ stretching 30min.
Then warm up 10 min. Sprint 1min fast, 1min faster and 1min as fast as you can, recover 3min and repeat 10x. Cool down 10-20min.
Friday: Do a 45 temp ride.
Saturday: Get a group ride together and head out on a nice hilly route for 5-6 hours.
Sunday: Repeat Saturday – yes you read right!
Monday: NO REST DAY repeat Sunday. This will be your base training done for the season! All in one weekend! You will feel kaput but I promise it will be worth it come raceday!
Tuesday: REST REST REST and have a massage
Happy training everyone!
