Join our team once a week.

Winter Is Where Champions Are Built

Every masters cyclist wants to be stronger in summer — but the truth is, that strength is built right now. Winter is the engine‑building season, the time when you lay down the aerobic foundation that determines everything: your recovery, your race durability, your ability to handle intensity later in the year. Principle 1 is simple but powerful: build the aerobic engine first. The rest of your performance depends on it.

Build the aerobic engine first

Why Aerobic Training Matters More With Age?

As we get older, two things happen:

• VO₂ max declines naturally
• Recovery from high‑intensity work becomes slower

But the aerobic system remains incredibly adaptable. You can still make meaningful gains in:

• Endurance
• Fatigue resistance
• Oxygen delivery
• Metabolic efficiency

(These four points are topics for the future!)

A strong aerobic base also protects you from injury, supports hormone balance, and improves long‑term health — not just cycling performance.

How to Build a Strong Aerobic Engine This Winter?

1. Prioritise Zone 2 Training

Zone 2 is where the magic happens for masters athletes. It improves mitochondrial density, fat utilisation, and endurance without creating unnecessary fatigue. Most riders think they’re in Zone 2… but drift into tempo. That’s why using both heart rate and power is essential.

2. Increase Weekly Aerobic Volume Gradually

You don’t need massive hours — you need consistent hours. Add 15–30 minutes per week, not 2–3 hours at once. Small increases compound beautifully over winter.

3. Use HR + Power to Stay Disciplined

Power tells you what you’re doing. Heart rate tells you how your body is responding. Together, they keep you honest and prevent endurance rides from becoming “accidental tempo”.

4. Avoid Turning Endurance Rides Into Tempo Rides

This is the biggest mistake masters cyclists make. Tempo is useful — but only when it’s planned. If every endurance ride becomes a tempo ride, you lose the aerobic benefits and accumulate unnecessary fatigue.

The Payoff: Everything Gets Better

A strong aerobic base improves:

• Recovery between sessions
• Strength training quality
• High‑intensity performance
• Race durability
• Long‑term health and resilience

It’s the engine that keeps you competitive well into your 40s, 50s, and beyond.

MaxVelo Note

This winter, I’m intentionally focusing on my own aerobic foundation as I prepare for the start of track season in July and the build toward Worlds in October. Yes, I still include two quality interval sessions each week — but those sessions only work because the aerobic engine underneath them has been compounding for years. That’s the real secret for masters athletes. You don’t need more intensity; you need more focus, more discipline, and more commitment to the fundamentals. And it all starts with the aerobic base.

How to Build a Winter Training Rhythm That Works?

Winter is the perfect time to simplify your structure:

• 2–3 key sessions per week
• 1–2 easy endurance rides
• Optional indoor technique or cadence work
• Strength training once or twice a week

Small, repeatable habits beat complicated plans. If you miss a day, you don’t “start over” — you just continue the rhythm.

Local races: Show Up, Stay Sharp

Racing winter is one of the best ways to maintain consistency. You don’t need peak form — you just need to participate.
Racing in winter keeps your skills sharp, your motivation high, and your training purposeful.

If you’re unsure whether to race, the answer is almost always yes. Category specific winter road races and club events are ideal for masters who want to stay sharp.

MaxVelo Note

This winter, I’m sharing my own training rhythm as I prepare for the start of track season in July. Masters athletes thrive when they train with purpose — and that purpose shifts through the year. In summer, my entire focus was on peaking for the Track races in Manchester and London. Everything revolved around sharpening my 2–5 minute power for the individual pursuit. Shorter, high‑quality intervals. High cadence work. Precision. Specificity.

Winter is different. Now I’m deliberately stepping into the longer events in the WP Winter League to stimulate new adaptations. These races force me to work on the parts of my engine that matter most for masters athletes: 20‑minute power, 60‑minute power, and the ability to stay strong late in a race. It’s uncomfortable, but it’s exactly the kind of stimulus that builds the aerobic depth I’ll rely on later in the year.

This rhythm — shifting from peak‑specific work in summer to aerobic development in winter — is what keeps performance progressing year after year. Masters athletes don’t need more intensity; they need the right intensity at the right time, anchored by a strong aerobic foundation. And that’s what we’re building together this winter.

If this newsletter helped you refocus your winter training, share it with another masters cyclist who could benefit from a stronger aerobic foundation. The MaxVelo community grows one purposeful rider at a time. SUBSCRIBE

Two Years of Engagement, One Final Outcome

Between November 2024 and April 2026, I engaged in continuous, good‑faith communication with the City of Cape Town regarding the future of the Bellville Velodrome — South Africa’s only Olympic‑sized, fully roofed cycling track and the only indoor velodrome on the African continent.

Over this two‑year period, I consistently highlighted the velodrome’s national sporting importance, its role in youth development and community safety, and its value as a high‑performance training venue for current and future South African athletes. I also proposed practical, low‑cost operating models and offered constructive solutions at every stage.

Despite this, the City confirmed at a stakeholder meeting in April 2026 that the cycling track will be permanently removed when the facility is handed to a private developer in January 2027. The velodrome will be converted into a 15 000‑seat events arena, and Olympic‑standard track cycling will no longer form part of the site’s future.

A summary of the engagement timeline

• November 2024 – June 2025: Initial correspondence with the Mayor raised concerns about possible sale or closure. I outlined the velodrome’s strategic importance and proposed a sustainable maintenance model. The matter was acknowledged but no commitments were made.

• July – August 2025: The annual use licence was not renewed, placing training and events at risk. The City restricted access due to OHS issues and prohibited formal competitions. I engaged Cycling South Africa and proposed collaborative solutions. Limited access was restored, but uncertainty remained.

• August 2025 – January 2026: The velodrome was closed for renovations with no clear timelines. I documented the impact: riders unable to train, youth and women’s programmes collapsing, and national‑level athletes losing preparation time. I requested a meeting and proposed a non‑profit operating model based on international best practice.

• April 2026: At a City stakeholder meeting, it was confirmed for the first time that the cycling track would be demolished under a 60‑year development lease agreement. This was an extension of the one awarded in 2009. The City stated that high‑performance Olympic‑standard facilities fall outside its mandate and that its focus is on grassroots community amenities.

What this means for South African track cycling

I welcome the City’s investment in refurbishing the Vygieskraal 500 m outdoor track. Outdoor tracks are essential for grassroots development and community access. However, they are internationally recognised as feeder facilities — not replacements for enclosed Olympic‑standard velodromes.

With the loss of Bellville, South Africa will no longer have a roofed, Olympic‑sized track for high‑performance training, national events, or international competition preparation. This is a significant setback for the sport, for athlete development, and for future generations who will not have access to the same opportunities.

My position going forward

Although I am deeply disappointed by the outcome, I remain committed to constructive engagement and to building a sustainable future for track cycling in the Western Cape and South Africa. The focus now shifts to:

• strengthening youth and community programmes i.e. Learn to race time trails on the road hosted at Steynsrust Hill, Somerset West
• maximising the potential of Paarl and Vygieskraal
• developing a long‑term high‑performance pathway in the absence of an indoor velodrome through Track Cycling SA club
• ensuring that the history and impact of the Bellville Velodrome are properly recorded

For two years, I advocated with transparency, evidence, and respect. While the final decision is not the one the cycling community hoped for, the work to protect and grow the sport continues.

Jaco Scholtz Track Cycling SA Somerset West, Cape Town

SA Omnium Champs incoming…

I just went live with a quick pulse-check on South African track cycling:

WP Track League wrapped—overview, highlights, and standout performances

SA Omnium Champs on 11 Oct—Westbourne velodrome is about to host something special

Whether you’re racing, mentoring, or just love the rhythm of the track, this one’s for you.

Catch the live video. Let’s keep building momentum.

#SAOmnium2025#TrackCyclingSA#WPLeagueWrap#CyclingCommunity#OmniumReady#LeadWithPurpose

Track Cycling SA is a high-performance cycling club that focuses on youth development. Learn to race is a new initiative to help riders to progress from recreational cyclists to competent racers. Events are focused on u15 and older.

This is done through Track Cycling SA club training rides that cover:

Road cycling

• Time trails
• Hill climbs
• Criteriums

Track cycling

• TT
• Flying 200m
• Pursuit
• Bunch race simulations

The training rides are led by an UCI and TrainingPeaks certified coach with The Guardian clearance and a first aid level 2 qualification.

Find out more.

Interview with Protea road and track cyclist, Carl Bonthuys

Mastering the Ride: Training and Preparation for Major Cycling Events

Introduction: In the world of competitive cycling, preparation is key. Carl Bonthuys, a seasoned South African cyclist, shares his journey from fun rides to representing his country on the international stage. His story is a testament to the dedication and strategic planning required to excel in major cycling events.

The Early Days: Carl’s cycling journey began in 2007 when he first experienced the thrill of track cycling. His initial foray into the sport was marked by a steep learning curve, transitioning from road cycling to the unique demands of track racing. This foundational experience laid the groundwork for his future successes.

Training Regimen: Training for major events like the SA Omnium Champs involves a meticulous regimen. Carl emphasizes the importance of speed and power training, especially as the competition date approaches. His preparation is not just about physical conditioning but also about understanding the nuances of different tracks, whether indoor or outdoor, and adjusting strategies accordingly.

The Role of Track Cycling: Track cycling has played a pivotal role in enhancing Carl’s road cycling skills. The discipline required for track events, such as sprinting and maintaining high speeds, translates into improved performance on the road. This cross-discipline training is a crucial element of his preparation strategy.

Advice for Aspiring Cyclists: For young cyclists dreaming of donning the green and gold, Carl advises understanding the selection criteria for major events and focusing on achieving the right results at the right time. He highlights the importance of perseverance, as seen in his own journey of narrowly missing podiums before finally clinching a national title.

Conclusion: Carl Bonthuys’ story is one of resilience and strategic preparation. His insights offer valuable lessons for aspiring cyclists aiming to compete at the highest levels. As he continues to train for upcoming events like the Commonwealth Games, his journey inspires others to pursue their cycling dreams with determination and passion.