Training for a nine-day mountain bike race in 12 weeks

by Melanie Chambers

FTP

I started with a functional threshold power (FTP) test, which was then used to set the intensity of my workouts.

The winter workouts

I used a trainer, Sufferfest videos and the Sufferfest Cycling Training App for my workouts. I rode 10–14 hours a week using workouts I enjoyed based on their intensity and time to complete.

The first two months

A typical week during the first two months of training would include the following workouts:

Monday

Mid-level intensity/tempo for 1.25 hours

Tuesday

Hard hills for 2 hours

Wednesday

Easy recovery ride/light spin for 40 minutes

Thursday

Moderate intensity for one hour

Friday

Short, intense intervals for one hour

Saturday

Mountain bike ride outdoors for four hours

Sunday

Rest/yoga

Third and final month

For the final month in the leadup to Joberg2c, I modified by weekly training slightly. I added more shorter workouts, but with slightly higher intensity intervals. I rode longer on my weekend mountain bike rides. During the two weeks before the event, I tapered by riding three times a week, with short, intense intervals.

Tips for Joberg2c

Arrive two or three days early to adjust to altitude. Johannesburg is at 1,753 m or 5,752 feet.

Book your hotels for and after the race early, especially for the finish in Scottburgh. It’s a small town with limited accommodations that fill up fast.

Be vigilant with sun protection. The African sun is intense.

Wi-Fi is available most nights, but its strength is inconsistent. A local phone and/ or sim card with data is inexpensive.

Ask past participants about their experiences. (Names are available on Joberg2c website.)

Practise your switchback descents before arriving. Brake before the turn, aim tire on the outside, dive in and flow through the turn looking ahead. The switchbacks are quite steep in places and may be challenging even for experienced mountain bikers.

Keep in mind that the race course is not technical. If you can ride in Canada, you can handle this race.

Have fun. Be patient with the many less-skilled riders. Pass with caution.

Wash your hands often.

Eat lots at the rest stops. The food is terrific.