Don’t miss out on our online coaching plan for cyclists who dream big! We only have 8 spots open for our September cohort. Receive a month-long strength training program worth R300 when joining before 5 September 2025.
Big dreams realised:
Keanu Pieterse – multiple SA scholars track champion
Pierre van Zyl – SA masters track champion
Danie van Onselen – SA masters track champion and provincial tt champion
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.
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.
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
