While cyclists were all prepped for the 2017 Cape Town Cycle Tour, this disappointment will have to be channelled into training for the next one! The Tour is the world’s largest individually timed cycling race – 109km long with 35 000 avid cyclists taking to the roads.
Although the race is renowned for its scenic route that stretches across the Cape Peninsula, you do need to be prepared for more than an attractive view with unpredictable weather conditions and a number of testing climbs to be faced!
To make sure your stamina is up to speed for outdoor cycling there are several things you can do at your local Virgin Active health club to improve your time, and make those 109kms more enjoyable. Wise up on training tips and basic CTCT training 101.
Do more strength training
Often under-estimated for cycling, strength training should be an essential part of your regime because it will help preserve muscle mass, improve co-ordination and most importantly, create a strong support system when you’re tackling the final climb of the race up Suikerbossie. A weekly Grid Class is great for this as it uses your six core movements – push, pull, lunge, bend, twist and squat – and provides a high-intensity workout. Also fit some TRX Suspension Training into your workout – it’s great for the core, builds strength and targets specific muscle groups without involving any heavy weights.
Top up your outdoor cycling with some indoor work
The 45-minute Ride class delivers maximum results in minimal time – it’s a super-toning workout with upbeat music to drive your pedal stroke. The Pack class offers a mixture of revolutionary bike technology and innovative team challenges – you’ll race against others while increasing your muscle endurance and cardiovascular fitness.
Optimise every stroke with the Wattbike
Designed in partnership with Olympic cyclists, the Wattbike is an indoor bike which replicates the smooth feel of the road and measures your performance with precise, intelligent data. It’s called the most intelligent bike in the world, as it measures watts 100 times a second and determines whether your pedal stroke and muscle activation are optimal. The Wattbike is available at select health clubs.
To book a class: www.virginactive.co.za
Tour: http://www.capetowncycletour.com/
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