For cyclists who dream BIG

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.

Our 4-week speed program has been added to our program library.

The library is modular – here are a few options to assist with optimal selection:

• Event is 4 weeks from now and you need to keep up with surges:

Select the Vo2 and power program

• Event is 8 weeks out and you are just coming out of winter:

4-week aerobic program with the 4-week Vo2 and power program added om top

• Event is 12 weeks out and you need fitness, power and speed:

4-week Aerobic program, add the 4-week Vo2 and power program on top, finish it off with the 4-week speed program to smash the sprints

• Event 16 weeks from now: 4 weeks Vo2 and power program, 4 weeks aerobic fitness program, repeat Vo2 and power program. Lastly, add the speed program on top to be ready for the bunch sprint.

Programs are suitable for track, road and XCO. All purchased programs can be tweaked to fit individual needs by contacting: jaco@trackcyclingsa.co.za

Interview with Kerry Jonker

Extract from our candid interview with Protea cyclist, Kerry Jonker.

Tune in for the full interview with Protea Cyclist, Kerry Jonker:

Life lessons summarized from the interview with Kerry:

1. Pursue Opportunities Early and enjoy the journey: Kerry emphasized the importance for young cyclists to enjoy the sport. She encouraged young athletes to slow down, enjoy the process, and not rush into professional sports without considering other life goals and education.
2. Balance and Efficiency: She advised against overtraining and highlighted the importance of efficient training, suggesting that quality often trumps quantity.
3. Resilience and Adaptability: Kerry shared her experience of overcoming setbacks, such as injuries, and stressed the importance of following proper medical advice and planning a proper progression for recovery.
4. Value of Sport Beyond Competition: Kerry highlighted how sport builds confidence, discipline, and attention to detail, which are valuable life skills beyond just achieving accolades.
5. Community and Support: She stressed the importance of having a supportive network and listening to advice from trusted individuals like coaches and family.
6. Inclusivity and Challenge: Kerry encouraged young girls not to be intimidated by male-dominated sports and to see training with boys as a challenge that can make them stronger.

These insights reflect her thoughtful approach to both her career and personal development.

Contact Track Cycling SA club for more information about track cycling for the youth.

We had an insightful chat with the Voice of the Bellville velodrome, Coen Pretorius. We asked him about his journey from novice road cyclist to national track champion. We talked about his role as MC and touch on schools MTB and track cycling.

School MTB and track cycling – Is there opportunity to connect?

Amongst our discussions it became clear that school mountain biking (MTB) and track cycling can indeed complement each other. Here’s how they can work together to enhance a cyclist’s skills:

1. Power and Start Techniques: Track cycling, with its focus on explosive power and quick starts, can significantly improve a mountain biker’s ability to launch effectively at the beginning of a race. As mentioned in the transcript, riders like Bianca Herbst have shown improved starts in MTB events after training on the track.
2. Endurance and Stamina: While track cycling emphasizes short bursts of speed, it also builds overall endurance, which is beneficial for the longer, more sustained efforts required in mountain biking.
3. Technical Skills: The precision and bike handling skills developed on the track can translate to better control and maneuverability on the varied terrains of mountain biking.
4. Mental Toughness: Both disciplines require a high level of mental focus and resilience. The strategic thinking and quick decision-making in track cycling can enhance a rider’s ability to navigate the challenges of MTB courses.
5. Cross-Training Benefits: Engaging in both sports allows young athletes to develop a well-rounded skill set, reducing the risk of burnout and overuse injuries by varying their training routines.

By participating in both school MTB and track cycling, young riders can enjoy a more comprehensive development of their cycling abilities, benefiting from the unique strengths each discipline offers.

Helpline to get started on the track.