Tag: trainingpeakscoach

Building for the future

TrackCyclingSA cycling club will host a track introduction for scholars on Tuesday, 5 Nov from 6pm to 8pm at Bellville Velodrome . The session is open for Under 13 to junior riders.

The cost is R500 and includes club membership until end of this year, use of a bike and learning to ride.

The session is aimed at kids who already ride bmx, mtb or road bikes and would like to pursue track cycling. The goal of the club is to provide a platform to learn from now through to the South African champs taking place at the end of March.

Club membership will allow the use of a bike at club training sessions. This is a great opportunity for young cyclists do develop bike skills and race craft.

Pre-booking only. Closes at end October 2024. Please mail jaco@trackcyclingsa.co.za to book.

Higher power for longer in 4 weeks

Vo2 max intervals may be beneficial to athletes who already have a solid aerobic endurance base and who have reached a power plateau. Vo2 max training may give a competitive advantage in events which require higher power demands such as track endurance events, hill climbs and criteriums.

The stimulus of VO2 max intervals can improve power. The VO2 max program below is ideal to help athletes to cycle at a higher power for longer within 4 weeks. It starts with short VO2 max intervals to boost power and then works up to longer intervals to sustain it.

4-week VO2 max power training plan

The above 4-week VO2 max power plan is ideal to be applied after an endurance cycle such as per any of the below two plans:

4-week aerobic endurance plan ( 5-6h per week)

4-week aerobic endurance plan (6h – 7.5h)

Dial up aerobic fitness in four weeks

Aerobic fitness is key for cycling. Cycling events longer than a kilo on the track utilize aerobic energy. A well developed aerobic system will help a cyclist to ride at a higher intensity for longer.

The 4-week aerobic fitness programs in the links below can be used pre-season or at the start of a season. They can be applied to prepare for road, track, MTB and gravel disciplines.

6-7h per week aerobic fitness program

5-6h per week aerobic fitness program

Click here to view all programs by TrackCyclingSA coach, Jaco Scholtz.