Training Programmes

If you've set yourself the challenge of the aQuelle Tour Durban but are relatively new to cycling, have never followed a structured training plan or it been a few years since you last turned your pedals, then the Cyclesphere Training Plan is ideal for you. A race of 100 or 45 kilometres is an attainable goal, even if you're a complete novice and this plan will ensure you roll across the start line perfectly prepared and ready to ride.

At the very least you'll need a reliable and roadworthy bike. If you've already got a bike , but it has sat unloved in the garage for a while, book it into your local bike shop for a check over and service.

Before you start here are a few cycling tips to take note of:
1. Alway wear a helmet when cycling
2. Always use lights front and rear if training in the dark.
3. Obey the rules of the road while training.

Spares to carry on your bike during training and race day:
1. Spare tubes
2. Pump
3. Tyre levers
4. Multi tool
5. Chain breaker and speed links

BEGINNERS TRAINING PLANS

105km Road Race:
Hill Work Days = Find a hilly route in your area and practice on the climbs to improve your hill climbing ability
Speed Work Days = Find a flat route in your area and keep your speed up for the ride.
LSD/Long Steady Distance = Keep the ride at a steady tempo for the whole ride.
Rest Days = Day off the bike to recover

WEEK 1

Monday: 10 km to check bike and rider are all in order
Tuesday: 30 km Long Steady Distance
Wednesday: Rest day
Thursday: 30 km Long Steady Distance
Friday: Rest day
Saturday: 30 km Long Steady Distance
Sunday: 30 km Long Steady Distance

WEEK 2

Monday: Rest day
Tuesday: 30km Hill work
Wednesday: 20km Long Steady Distance
Thursday: 30 km Speed work / circuits
Friday: Rest day
Saturday: 30 km Long Steady Distance
Sunday: 40 km Long Steady Distance

WEEK 3

Monday: Rest day
Tuesday: 30km Hill work
Wednesday: 20km Long Steady Distance
Thursday: 30 km Speed work / circuits
Friday: Rest day
Saturday: 40 km Long Steady Distance
Sunday: 50 km Long Steady Distance

 

WEEK 4

Monday: Rest day
Tuesday: 30km Hill work
Wednesday: 30km Long Steady Distance
Thursday: 30 km Speed work / circuits
Friday: Rest day
Saturday: 30 km Long Steady Distance
Sunday: 80 km Long Steady Distance

WEEK 5

Monday: Rest day
Tuesday: 30km Hill work
Wednesday: 30km Long Steady Distance
Thursday: 30 km Speed work / circuits
Friday: Rest day
Saturday: 30 km Long Steady Distance
Sunday: 80 km Long Steady Distance

WEEK 6

Monday: Rest day
Tuesday: 30km Long Steady Distance
Wednesday: Rest day
Thursday: 30 km Long Steady Distance
Friday: Rest day
Saturday: Easy 30 km to spin the legs and check bike is ok
Sunday: Race Day - Good Luck!

45km Road Race:

WEEK 1

Monday: 10 km to check bike and rider are all in order
Tuesday: 15 km Long Steady Distance
Wednesday: 10 km Long Steady Distance
Thursday: 15 km Long Steady Distance
Friday: Rest day
Saturday: 10 km Long Steady Distance
Sunday: 20 km Long Steady Distance

WEEK 2

Monday: Rest day
Tuesday: 20km Hill work
Wednesday: 10 km Long Steady Distance
Thursday: 20 km Speed work / circuits
Friday: Rest day
Saturday: 10 km Long Steady Distance
Sunday: 20 km Long Steady Distance

WEEK 3

Monday: Rest day
Tuesday: 20km Hill work
Wednesday: 10 km Long Steady Distance
Thursday: 20 km Speed work / circuits
Friday: Rest day
Saturday: 20 km Long Steady Distance
Sunday: 30 km Long Steady Distance

WEEK 4

Monday: Rest day
Tuesday: 20km Hill work
Wednesday: 15 km Long Steady Distance
Thursday: 20 km Speed work / circuits
Friday: Rest day
Saturday: 20 km Long Steady Distance
Sunday: 40 km Long Steady Distance

WEEK 5

Monday: Rest day
Tuesday: 20km Hill work
Wednesday: 10 km Long Steady Distance
Thursday: 20 km Speed work / circuits
Friday: Rest day
Saturday: 20 km Long Steady Distance
Sunday: 30 km Long Steady Distance

WEEK 5

Monday: Rest day
Tuesday: 20km Long Steady Distance
Wednesday: Rest day
Thursday: 15 km Speed work / circuits
Friday: Rest day
Saturday: Easy 10 km to spin the legs and check bike is ok
Sunday: Race Day - Good Luck!

Checklist for Race Day

Pack your bag the night before so you don't forget anything.

1. Race Number
2. Waterbottles
3. Energy Gels
4. Sunscreen
5. Spare Tubes and Pump
6. Shoes
7. Helmet
8. Gloves

Make sure you leave home early to get to the start on time. Traffic is always slow on race morning due to race road closures.