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14 Dec 2005

Hi Fitness Doc

Ek oefen vir die Argus en ry al 70 km redelik gerieflik. 1. Ek wil graag weet of 2 korter oefensessies (30km) per dag, dieselfde voordele het as 1 lang (70/80km) sessie, aangesien ek nie altyd tyd het om bv. 3 ure op een slag te ry nie.
2. Hoe lank voor bv. die Argus moet ek ophou oefen?
3. Wat is die langste afstand wat ek moet ry voor ek die Argus gaan ry en hoe lank voor die tyd moet ek dit ry?

Answer 355 views

01 Jan 0001

Hi Lisa

Doing 70 km compared to 30 km are quite different, because they allow you to focus on very different goals. The 70 km ride really comes into its own in the final 30 km, because that's where you have to concentrate on working and riding when you are a little fatigued with 40 km already in your legs. Doing two 30 km rides doesn't allow this to quite the same extent. So my feeling is that you should aim to do at least one or two longer rides a week, otherwise the first time you get out and do that long ride, you won't really know what to expect once you get past hour number two or three and come Argus time, you have to be ready to ride 4 or more hours, at once.

Having said that, if you find time is an issue, there is nothing wrong with doing 2 30 km rides, that's still training and good time on the bike. It's just that you can't do this all the time, you have to find time, perhaps two rides on the weekends, where you ride for longer.

To answer your second question, you should never stop training altogether. I think that if your training goes well, then in the final two weeks leading up to the Argus you should ease off slightly, perhaps cutting down on the number of rides and the volume of the riding you are doing, but never stop altogether. It may be beneficial to ride right up to the weekend of the race, just so that you keep your legs active and stay mentally in tune. The key is to not train too hard, but training is still important in those final two weeks.

Finally, I think that if you can get your longest ride up to 100 km, you will be sitting pretty. Remember, the day of the race, you may be faced with wind, climbs and racing speeds that you don't know from training, and so the effort will be harder, and so it makes sense to me to have the time in your legs. THerefore, if you can get up to 100 km before, you will be fine. This should be easy to do, because if you are at 70 km now, then it's not a big jump up. You can increase by 10 km every 2 weeks and you will be at 100 km in 6 weeks, which is well before race day.

Good luck!
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