Cape Town - The roads are crawling with cyclists pedalling down narrow straights in bustling pelotons or lone wolves, gritting their teeth, as they take on solitary climbs.
“It’s great to see,” said top trainer Elton Davids. “Cycling fever is definitely in the air.”
The Western Cape Sports Confederation vice president has spent the past week putting together the third part in his weekly training schedule for riders wishing to complete the Cape Town Cycle Tour on March 8. The rider has completed the race 17 times, it’s an achievement he lists at the top of his résumé.
Watching riders prepare for the big event he remarked that they all had their own objectives going into the world’s biggest timed cycling race. “It could be to finish the Cycle Tour faster than last year or maybe just to finish within the cut-off.”
But he emphasised that all riders needed the proper fuel. “We need to be filled up and maintained, but there are so many ‘diets’ and eating plans that you could be forgiven for being confused just by reading it all.”
Davids recommended that riders:
* Eat four to six meals a day.
* Eat smaller portions..
* Drink 2 litres of water each day, pushing it up to three on days before a long ride.
On cycle days, start off your morning with a small breakfast - cereal will do. During your ride ensure that you have two 750ml bottles. One bottle should be filled with water, the other with an energy drink.
“Choose an isotonic drink which is mixed to taste,” recommended Davids. “It should contain protein, fats and minerals.”
If you are feeling peckish in the saddle, snack on raisins or a “balanced” energy bar.
Here is week 3 of Davids’ schedule.
RPE refers to the Rate of Perceived Exertion which is on a scale of 1 to 10, 1 being minimal effort and 10 being pedalling all out.
Monday: As usual, you get to start off your week with a rest. For those feeling antsy, take a walk for around 40 minutes. (RPE: 5 to 7).
Tuesday and Thursday: Ride in medium gears on a flattish road for around 45 to 75 minutes. (RPE: 6 to 8).
Wednesday and Friday: Work on your strength. Do 4 sets of 15 squats, 4 sets of 15 sit-ups and the same number of press ups.
Saturday: Take a break, work on your diet. Davids said the lighter you are the easier it is to fly up the hills.
Sunday: Find a flat route, with a few hills, and ride for 2 to 2.30 hours. (RPE: 5 to 8).
* If you have any questions about Davids’ weekly schedule, tweet him @cyclinglover.
Cape Argus