Interval Training

Sometime you need to adjust your training schedule to accommodate work, family and relaxation time.

Interval training is quite intense and allows you to learn how far you can push your body and mind. It involves going from almost stand still to full speed for as long and hard as you possibly can. It can be done over various types of terrain like hills or flat roads. After having a recovering period, repeating the exercise. The fitter you become the more repetitions you’ll be ale to complete.
I have found interval training helpful when you are time restricted.

Your lactate threshold should also increase gradually with interval training.
Recovery is a key factor, you should not attempt consecutive days of interval training, your body needs time to recover.

DC - Re-Living the pain

Reliving the pain!






Well that is what I remember for the last 140km of this race, pain, especially the last 30km! I made a crucial mistake by not sticking to the game plan early on in the race. Stopping on "Op-Tredouw" at 60km, was not scheduled and the team was not waiting for anyone!


Chasing your team is not recommended, but realising my mistake, I had no choice. After 50km of hard chasing with little to no help, hopping from one team to the next, I was exhausted but there was light at the end of the tunnel. A team came by, moving faster than me, yeeeha! I grabbed on and stayed on with everything I had left!




Finally I could see my team further up the road, no leggs to jump across, I was patiently dragged along.
Now the 3 last climbs before Swellendam still lied ahead. Unfortunately my chasing effort depleted my energy levels and I could not add much to the team effort.

This was a team effort and the team helped me tremendously! Luke Pheiffer is a machine and not our SA Time Trial Champion for nothing! After his own 170km effort, pushing, carrying and dragging me along those last three climbs was incredible. I don’t know how he managed that?!

What a relief crossing the finish line! And a hard lesson was learned!

Double Century - 205km

The Double Century is a team endurance event over 205km. This event tests fitness, mind body and soul. Tactics and team strategies unfold during the race to adapt to the environment, competition from other teams and fatigue setting in. Like chess being played while on the move!

Teams must consist of a minimum of 6 riders to a maximum of 12. The 6th rider to cross the line will determine the teams official time. Should there gap be bigger than 1min between riders crossing the line, a 10min penalty will be added. The objective is to finish together as a group of 6 riders. Different tactics and strategies apply depending on the team's goal.

Our goal was 6:05, but had to contend with a couple a small lessons and mechanical issues. We still managed to finished in 6:22 and a respecable 19th place out of 191 teams.

We have set our sights higher and will be aiming to finish under 6hours next year.