9 weeks to Argus !
We have a plan that will GUARANTEE you a sub 3 : all you need to do is the normal morning rides.
You can download the plan from this website http://www.kingsparkcycling.co.za/advice-suggestions/training-guide/paulas-2012-argus-training-plan/ & customise it for your needs (although be aware that it will be updated when the race calendar becomes available; and depending on variables like weather etc)
Day Date H.R. Mass Exercise Rd/Mtb/T Time Distance
January planned actual planned actual
1 10 M 2 recovery 0 base
T 3 recovery 0
W 4 Ottawa LSD R 0
T 5 Circuits 70% R 0
F 6 LSD R 0
S 7 Kearsney LSD R 80
S 8 80 0 0 0
Totals 2.67 0.0 0 0
Day Date H.R. Mass Exercise Rd/Mtb/T Time Distance
January planned actual planned actual
2 9 M 9 recovery base
T 10 Cowies Easy Hills R 90 45
W 11 Umdhloti LSD R 120 50
T 12 Circuits 70% R 90 45
F 13 Coffee optional R
S 14 Kearsney LSD R 180 75
S 15 Gheoghan LSD R 240 140
Totals 12 0.0 355 0
Day Date H.R. Mass Exercise Rd/Mtb/T Time Distance
January planned actual planned actual
3 8 M 16 recovery base
T 17 Cowies Easy Hills R 90 45
W 18 Umdhloti LSD R 120 50
T 19 Circuits 70% R 90 45
F 20 Coffee optional R
S 21 Kearsney LSD R 180 75
S 22 LSD R 330 160
Totals 13.5 0 375 0
Day Date H.R. Mass Exercise Rd/Mtb/T Time Distance
January planned actual planned actual
4 7 M 23 recovery base
T 24 M19/Ptn easy hills 120 50
2 25 Ottawa LSD R 120 60
T 26 Circuits 70% R 90 45
F 27 Coffee
S 28 Big Gheoghan LSD R 360 175
S 29 Bun shop LSD R 150 60
Totals 14 0 390 0
Day Date H.R. Mass Exercise Rd/Mtb/T Time Distance
Jan / Feb planned actual planned actual
5 6 M 30 recovery base
T 31 M19/Ptn Easy Hills R 120 50
W 1 Ottawa LSD R 120 60
T 2 Circuits 70% R 90 45
F 3 Coffee
S 4 Gheoghan LSD R 360 160
S 5 R 240 80
Totals 15.5 0 395 0
Day Date H.R. Mass Exercise Rd/Mtb/T Time Distance
February planned actual planned actual
6 5 M 6 recovery recover
T 7 M/maytom Easy hills R 120 35
W 8 Umhlanga LSD R 90 35
T 9 Circuits 70% R 60 35
F 10 Coffee
S 11 Wartburg Classic LSD Mtb 150 40
S 12 2nd Circle LSD R 150 65
Totals 9.5 0 210 0
Day Date H.R. Mass Exercise Rd/Mtb/T Time Distance
February planned actual planned actual
7 4 M 13 recovery sharpening
T 14 Field’s Hill Easy Hills R 120 50
W 15 Ottawa LSD R 120 50
T 16 Circuits 70% T 90 50
F 17 Coffee
S 18 Big Gheoghan LSD 300 138
S 19 Thrombi Classic Mtb 240 60
Totals 14.5 0 348 0
Day Date H.R. Mass Exercise Rd/Mtb/T Time Distance
February planned actual planned actual
8 3 M 20 recovery sharpening
T 21 Fields/Everton Rd Easy Hills R 150 60
W 22 Smooth Road LSD R 150 60
T 23 Circuits 70% T 120 60
F 24 coffee
S 25 Bun Shop/Hibberdene LSD R 320 140
S 26 Mtb 240 60
Totals 16.33333333 0 380 0
Day Date H.R. Mass Exercise Rd/Mtb/T Time Distance
Feb / Mar planned actual planned actual
9 2 M 27 recovery recover
T 28 Coowies Easy Hills R 90 60
W 29 Umhlanga LSD R 90 40
T 1 Circuits 70% T 90 60
F 2 coffee
S 3 Ballito R 120 80
S 4 Bun shop R 120 60
Totals 8.5 0 300 0
Day Date H.R. Mass Exercise Rd/Mtb/T Time Distance
March planned actual planned actual
10 1 M 5 recovery recover
T 6 Umhlanga LSD R 90 40
W 7 Umhloti Bridge LSD R 90 42
T 8 Circuits 70% R 90 50
F 9 coffee R
S 10 Sukerbossie LSD R 90 40
S 11 Argus race R 180 105
Totals 9 0 277 0