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2

Thaba E Kholo

*Early bird entry fee available until 20 Nov. '23
Individual R 1355
Team R 2 375

2

Thabe e nyenyane

*Early bird entry fee available until 20 Nov. '23
Individual R 955
Team R 1815

1

single day options

*Early bird entry fee available until 20 Nov. '23
Thaba e Kholo R395
Thaba e Nyenyane R 365

Thaba e Kholo

Thaba e Kholo Training Program


An easy to follow training program that will get you to the race fighting fit. Tailor this to the date you start by knocking off base.

Weeks 1-4 (Base Building):
3 rides per week, 60-90 min, zones 1-3
- Long Ride (weekends): Build from 60 to 120 min, zone 2 HR, <70% max HR
- Easy Recovery: 45-60 min, zone 1-2, 60-70% max HR
- Moderate Endurance: 60-90 min, zone 2-3, 70-80% max HR

Weeks 5-8 (Build Fitness):
- 4 rides/week, 60-120 min, adding zones 4/5 Interval Day: 60 min, zone 5 intervals at >85% max HR
- Threshold Ride: 90 min with 3x10 min zones 4 efforts, 80-85% max HR
- Long Ride: 90-120 min with zone 4 race pace efforts
- Recovery Ride: 60 min easy, zone 1-2

Weeks 9-12 (Peak Training):
- 5 rides/week, 60-150 min, race specific - Anaerobic Intervals: 60 min, 6-8x1-3 min >90% max HR
- Threshold Intervals: 3x15 min @ 80-85% max HR
- Weekend Long Ride: 120-150 min with 2-3 x 20 min zone 4-5 race pace efforts
- Recovery Rides: 60-90 min zone 1-2

- Taper Weeks: 50% volume reduction, include short race pace efforts

Thaba e Nyenyane Training Program


A tailored training program for the shorter distance event with enough punch to get you to the finish line in fine form.

Weeks 1-2 (Build Base Fitness)
- 3 rides/week, 60-90 mins, Zone 1-3, approx 60-80% max HR
- 1 long endurance ride on weekends up to 2 hours

Weeks 3-4 (Build Strength)

- 4 rides/week, 60-90 mins Introduce intervals 2x/week
Intervals: 3-5x5 min hard efforts with 2 min recovery, Zone 4-5, > 80% max HR

Weeks 5-6 (Raise Thresholds)

- 4 rides/week, 60-90 mins
- Lactate threshold intervals 2x/week
- Threshold Intervals: 3x10-15 min efforts @ Zone 4, approx 80-85% max HR

Weeks 7-8 (Taper)

3 rides/week, reduce volume by 50% Short race pace intensity efforts More rest days Taper long ride duration

Key Points: Mix of aerobic endurance, lactate intervals, race pace efforts Altitude training mask periodically Appropriately taper volume before event

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