For this newsletter only, this column is dedicated to announcements and our Sani2C give away...

First announcement - TRADEMARK:
Cadence Cycling Performance Centre is now trademarked, so we have added a little TM to our logo above.

Second announcement - JOHANNESBURG:
Cadence is opening in Johannesburg. All going to plan with builders, etc... the aim is to open the doors in the New Year in Fourways.

This will be our third branch. In addition to offering quality training to cyclists in JHB, we are pleased to offer the flexibility to all cyclists who trains at Cadence to use any of our branches if they are travelling in the area.

Third announcement - MYPLAN:
The launch of MyPlan represents a significant expansion of the service you receive from Cadence. MyPlan is an on-line training plan and training log to fit with your available training hours.

Once you select the hours you can train, your calendar will populate with specific training outside of your Cadence sessions. The sessions will be relevant to the training period, e.g., Base, and the log will allow you to add comments and track important metrics such as body weight, resting heart rate, sleep quality, etc...

If you have been struggling with training, a quick glance will allow you to see if perhaps 5 days of poor sleep quality may be to blame.

Fourth announcement - Sani2C COMPETITION:
We are giving away a grand prize consisting of either a Sani2C Race entry OR, if you already have a Sani2C entry, we will pay you back your R8900 entry fee.

Included will be training for you and your partner in our 12-week block beginning 3rd week February 2012 that will run right up to Sani2C.
Finally, Good2Go Bicycle Repairs and Maintenance will provide a pre-race service for both riders bikes plus service at the end of the first and second days so you can have complete peace of mind your bikes are mechanically sound. The service excludes the cost of replacement parts.

The total value is over R14,000.
Entries are limited to riders who are within driving distance of one of our branches, i.e. will be able to train with us for Sani2C. As we are opening in Johannesburg, riders within driving distance of Fourways can also enter.
To enter, simply click the following link to e-mail us and we will put you in the draw: Enter Sani2C Competition

The Sani2C Competition draw will be done by:
Fouché Hodkinson McLoughlin Inc
Chartered Accountants - Registered Auditors

Eat for training demands and faster recovery, Part 2...

To perform at your best in training, you really should be eating something before training, even a small banana if you train very early. If you eat nothing at all then you might get through training but risk 2 outcomes:
First, you land up very hungry for the rest of the day and overeat later.
Second, if you under-eat often enough, you may fail to recover properly, ensuring sub-optimal training for coming sessions and possible symptoms of over-training.

Here's an easy guide:
For easy rides under an hour: Eat a banana and drink water

1-2 hours steady, or Cadence type session: Eat a small banana + muesli bar, or small bowl cereal. Drinking water is fine but if your session is 2 hours, adding a bottle of energy drink would be wise.

2-3 hours: a decent bowl of cereal (like oats with honey and banana) plus energy drink on the bike

Over 3 hours: Same as 2-3 hour ride, but add in snacks every hour plus the energy drink.

Post training care:
You work full time, family commitments, etc... so you need to be extra diligent!
Eat within an hour after training, chicken sandwich for example, and then small snacks through the day.
If you have some weight to lose, trim the calories at the end of day because you will have refuelled if you followed the guideline above. If you train in the evening, trim the morning calories and then fuel appropriately for your afternoon training.

Base training will take on a new feel this year at Cadence, here's what's on offer:
I have been test driving a few 'Base' sessions - interesting! I am pretty excited about the program, both in terms of the structure and also the addition of MyPlan to support your training outside of Cadence. Those familiar with Cadence will be in for a surprise as to just how challenging a 'moderate intensity' Tempo session can be!

To quote Emil Zatopek, "Why should I practice running slow? I already know how to be slow. I want to learn how to be fast."

14-Week BASE Training Time Slots - Hillcrest
Mon/Wed 5a.m. - 14 November to 15 February (Program finish is 13 weeks before Sani2C)
Mon/Wed 6a.m. - 14 November to 15 February
Mon/Wed 8a.m. - 14 November to 15 February
Mon/Wed 5p.m. - 14 November to 15 February

Tues/Thur 5a.m. - 15 November to 16 February (SOLD OUT)
Tues/Thur 6a.m. - 15 November to 16 February
Tues/Thur 5p.m. - 15 November to 16 February
Tues/Thur 6p.m. - 15 November to 16 February

14-Week BASE Training Time Slots - Durban North
Mon/Wed 5a.m. - 14 November to 15 February
Mon/Wed 6a.m. - 14 November to 15 February
Mon/Wed 5:30p.m. - 14 November to 15 February (subject to 30min time change if over-booked)

Tues/Thur 5a.m. - 15 November to 16 February (SOLD OUT)
Tues/Thur 8:15a.m. - 15 November to 16 February
Tues/Thur 6a.m. - 15 November to 16 February
Tues/Thur 5:30p.m. - 15 November to 16 February (subject to 30min time change if over-booked)

E-mail us to book your space: info@cadencecycling.co.za or call 031 7652611