Weekly Training Programme by Anri Parker
What and exciting weekend of Olympic racing – Vera we could not be prouder! Well done for representing Namibia. Remco earned the GOAT title!
Don’t forget to enter for Vegas this coming Saturday – it promises to be an epic event! Enter on here. Click here for more info.
The entries for the Khomas100 is open and there are a few left at the early bird price! Don’t delay – click on www.khomas100.com.na. The UCI has given the event a special concession in that even a MTB can now win the National Champs. This is a once-off to help grow the sport. So now no one has any excuse why they can not enter.
A lot of you have been asking about our next long ride taking place 17 August. Here is the GPX file so long. We start at 7h30 sharp at Arebbusch. Please make sure you take care on the tar roads. The route is a mixture of tar, gravel district roads and farm roads. The farmers have graciously given us permission to ride through their farms – an absolute privilege. More details will follow next week. Great training for the National Gravel Champs, powered by Hollard.
Training:
Tuesday: jip 60min core and legs, just do it! Then warm up 15 minutes and get ready to spin at high cadence. Do high cadence spinning for 1 minute, recover 2minutes and repeat 10x. Cool down 15-20minutes.
Wednesday: Warm up 5min then ride 5x10min tempo, recover 2min in between each set. Cool down 5010min.
Thursday: 60min arms and core. Then warm up 10min, find a steep hill and SPIN up the hill in high cadence seated 2-3min. Recover 2min and repeat 10x. Cool down 10min.
Friday: race activation for Vegas – 20min of mixing it up.
Saturday: ride to the race as a warm up (just kidding), enjoy the scenery and the surroundings and watch out for the Zebra.
Sunday: Recovery ride 2-3 hours.
Monday: rest day.
