LHASA to KATHMANDU via EVEREST BASE CAMP

For those that like MTB bucket lists, this is a good one! 1100 high altitude kilometres in 15 days. Well done Jackie, and yes, that is Everest in the background!

I like to provide training tips with each newsletter but this was too good as a post. What a great example of the joy this sport offers.

"I managed the whole trip from Lhasa to Kathmandu via Mt Everest Base Camp, and I have Cadence training to thank for that.

As Mark knows my legs have never been very strong (possibly his worst pupil yet...!!) but I spun away up the passes like a very slow but steady Duracell bunny and even outlasted some of the group.

I wore my Cadence shirt the day we got to Everest as a tribute!

All the best"
Jackie Cunniffe.

TRAIN FOR RACE DEMANDS

I was fortunate enough to receive the ride file from one the local pro riders, Luthando Kaka, from this year's Tour Durban. There's much to draw from it.
The most surprising to many will be the average power for the race - 229Watts. Not much, hell, even I can do better than that.
Then come the hills... Up the M7 to Pinetown, the first hill to Queensburgh bridge and power is now averaging 454Watts for over 3.5minutes and if that's not hurting enough, there's 600Watt and 700Watt surges mixed in!
Now the worst part... Luthando weighs 65kgs, which means if you planned to match his pace only up the first hill of M7, you would need to hold around 7Watts/kg for 3.5min, along with surges, and still have 2 hours left in the legs for lots more surges and attacks.
IT'S ABOUT INTERVALS. You have the ability to ride for hours at a steady wattage but when the hammer goes down, it's your ability to generate big power that determines your performance. Intervals train you for speed, they improve endurance, they allow for multiple hard race efforts (incl. long or short, sharp hills in MTB races), they get you to the finish line faster. Yes, they hurt, but the exhiliration in the performance improvements they provide is well worth the effort.

4th July begins the Hill2Hill Extended Training Program! Following many requests, we are launching another edition of training for Hill2Hill. Those that did this last year will notice a change in program structure this year. A big aerobic engine will be the order here so slightly longer 2 x 70min coached sessions per week plus a 3rd sweet spot session, that you can book at your own time, will be ideal preparation for this great event. There will only be 3 time slots available for this in Hillcrest and Durban North with training starting the week beginning 4th July.

Due to the 11-week length of the program, the R1900 cost will be split in 2 payments of R1000 at start and R900 5-weeks into training. E-mail us to book your space: info@cadencecycling.co.za

Hill2Hill Training Time Slots - Hillcrest
4th July, Mon/Wed 7:50am to 9:00am + Aerobic Endurance Session in your own time
5th July, Tue/Thu 4:50am to 6:00am + Aerobic Endurance Session in your own time
5th July, Tue/Thu 6:00pm to 7:10pm + Aerobic Endurance Session in your own time

Hill2Hill Training Time Slots - Durban North
4th July, Mon/Wed 4:50am to 6:00am + Aerobic Endurance Session in your own time
5th July, Tue/Thu 12:30pm to 1:40pm + Aerobic Endurance Session in your own time
5th July, Tue/Thu 5:30pm to 6:40pm + Aerobic Endurance Session in your own time

NEW TIME SLOT - WED & FRI MORNINGS
For those that compete most weekends, we are launching a new Wednesday / Friday training time slot for morning sessions.

This gives riders the flexibility at our 5am and 6am sessions to choose to do their training Mon/Wed OR Wed/Fri.

The first of these slots begins the week of 6th June!

Torn ankle, the end of Sani, not quite...
5 Days before Sani2C I suffered a grade 2 ankle ligament tear. The pain was excruciating, walking was impossible. 3 Days before Sani and Brent Grimsley from Emberton Physio (brent@thephysio.co.za) started treatment and strapping. 'Walking' was still on crutches but hope returned the race was possible. 1 Day before Sani, more therapy, a special rigid bandage and Sani was on! Completed the event, soaked up the atmosphere and the joy of 3-days of just cycling. If a fall or tear sets you back, professional help offers safe and fast rehab - use it! Mark Carroll

New Cadence shirt!
Thank you to Chris Helmbold (pictured in our header above) for allowing us to use his picture from this year's Sani2C. He is wearing one of our new shirts and we think it looks pretty smart. Shirts are R350 each and they can be purchased in Hillcrest or Durban North.

We would also like to thank our shirt sponsors:
Consolidated Financial Planning, Curruseal, Polyflex, Audi Alpine, Bordax Retail Services, Armstrong Construction and MaxiVit.

Book Your Training for upcoming 8-Week Performance Programs
2 Coached sessions per week plus a 3rd session for aerobic endurance 'Sweet Spots' that you can book at your own time. VIEW THE FULL SCHEDULE HERE