|Club News 11th June 2020
Winter is here! The temperature has plummeted and according to the weather report a minimum of 0 degree’s been forecasted for Saturday. For those braving the cold on your bicycle this weekend, dress warmly and enjoy.
It was absolutely wonderful to enjoy cycling in the Cradle again. The turnout of cyclists at Valverde was fantastic, it almost felt normal again. But it’s not… we’re still in Level 3 lockdown and we still need to adhere to the regulations as far as group rides, social distancing and wearing masks are concerned. Be considerate to your fellow cyclists when you stand in a que to get your caffeine fix and WEAR your mask.
The Club cannot under the current regulations organise club rides but you can ride with your riding buddies within the club and we suggest that no bigger than 4 – 5 cyclist riding together and practising social distancing.
We will however have Olly on Saturday morning between 07h30 to 10h30 stationed in the Cradle in the event that any of our members have a mechanical breakdown or a puncture. Olly will not be following anyone or groups, the sole purpose is to be there should any of our members need his assistance. Olly will have all the necessary safety precautions in place, i.e. wearing a mask and sanitiser in the vehicle. Please ensure that you have Olly’s cell number save to your phone – 083 955 0719.
Club 100 Mountain Bike Riders
Tour de Drakensberg 24 – 27 September 2020
Not all grand Tours are cancelled in 2020. The most monumental, 4-day mountain bike Tour is in the making, Tour de Drakensberg from 24 September to 27 September 2020. Yes, 2020.
WHO SHOULD ATTEND (SKILL LEVEL):
- Someone that loves MTB.
- This is NOT a tour for beginners.
- We have space for Club members who have not attended a Club tour before.
- If we have space, we allow non-Club 100 members but only by nomination and after all avenues to bring newbies into the fold.
- You should be able to ride for at least 5 – 6 hours on MTB for consecutive days.
- Average distance will be between 60 – 80km per day at an acceptable pace, usually taking 5-6 hours. This is a tour and the focus is on the fun and the adventure of exploring and riding in new places –and for us it is not a race. However, if you don’t have the skill the tour will not be enjoyable. It is very similar to a Bg&Bush / Sani day.
- You should be able to complete the typical Sunday 3hr-ride with the Club with relative ease and add another two hours to the ride.
Photos included of the glamping tents accommodation below.
- Cost of the Tour: R5.500 per rider *accommodation included.
Please also visit their website www.mountainsplendour.co.za/glamping for more photos and information about the glamping option and the resort in general.
All the tents will be set up together on adjoining sites so that the group is together. All tents will have beds made-up with linen, duvets and electric blankets, plus bedside tables, lights and chairs will be provided.
They will setup an army tent for the dining area. You will only need to bring your own clothes, toiletries and personal items.
Day 1: Wonder Valley (4 to 5 hours riding)
- Daily rides descriptions.
This route hits single track soon and enters some timber plantations with a mix of single track and plantation dirt roads. A good climb up a gravel road to a ridge that offers spectacular views of the mountains and surrounding areas.
Follow the ridge line along an old wagon trail which is now mostly cattle tracks. Descend into Wonder Valley to a beautiful mountain stream, stop for a snack and possibly a dip in the fresh mountain water, then head back out the valley. This is the 2nd big climb of the day. Once out of Wonder Valley, follow undulating dual tracks towards Cathkin Estates. Look out for Eland, Zebra, Wildebeest and Red Hartebeest. More single track and gravel roads take you back to Mountain Splendour. A tough but rewarding ride. Bring your cameras/phones to capture the spectacular mountain views.
Day 2: Bell Park Dam (4 to 5 hours).
The day starts with relatively easy riding along single track and road, but then a steep, shortish climb awaits to Barry’s Grave. Dual track gently climbs to an exhilarating descent all the way to Bell Park Dam. The top section of the descent is a bit rocky and bumpy, while the lower section is along smoother footpaths. Riders will meet at the bottom of the descent near Bell Park Dam for snacks. Thereafter, some easy riding along a small tar road (but lots of potholes!) takes riders towards Arthur’s Seat, with a few more hills thrown in. After the road, some fantastic single-track riding awaits. Not groomed but raw, fun-riding single-track. After a short and challenging descent, riders will meet the back-up vehicle again for another snack. Then 1 more big climb out the valley, a shorter single track descent and back towards Mountain Splendour. Potentially the toughest day out but again, awesome riding with spectacular views.
Day 3: Privately owned Farms on the Tugela (4 to 5 hours).
In our vehicles and a drive to 2 big farms on the Tugela with great MTB riding routes. Specially arranged by Iain Don-Wauchope and sure to be a surprise and highlight!
Day 4: Cathkin Trails (3 hours)
The final day will be along established mountain bike trails, called Cathkin Trails. The route will be easier with less big climbs and smoother trails than the previous days, but you will still have some climbing to do… It is not flat! Much of the route goes through privately managed plantations and farms. A coffee stop can be arranged at a local coffee shop towards the end of the ride, if required. Option to add-on loops if riders want more time riding. Get back to Mountain Splendour for an early lunch, shower and hopefully start driving back home by midday.
We will use our own transport to arrive at Mountain Splendour Eco-Resort on 23 September 2020.
- Tour Date: 24-27 September 2020
We will try and secure the club kombi and trailer and as far as possible share rides between participants.
1.Confirm your booking by e-mail to firstname.lastname@example.org , confirm choice of tour : Drakensberg Trail (Team A) or Drakensbrug Extreme (Team B) and pay R5 500 into the following bank account to secure your place:
Current Account Name: JP du Toit
Bank: Nedbank Limited
Account Number: 12860 94348
Universal Branch Code: 198 765
Reference: Name/MTB Tour
2.First come first served, a waiting list will be created once 16 riders have been reached.
3.Send your confirmation to Charmaine at Club 100 with the details (as back up) - Charmaine@club100.co.za
4.If you require further information, please contact the tour coordinator, Johann du Toit on 083 633 9019 or email@example.com.
*In the unlikely event that this Club Tour cannot happen in September 2020 due to the COVID19 restrictions, you will be afforded the choice of a full refund or carry forward to another future date.
Valverde is open and you can donate R20.00 for parking.
Northern Farm – is open
If you missed it last week – see below information on what you need to know to cycle Northern Farm.
Limited access will be exercised at Northern Farm www.northernfarm.org.za for access availability.
HERE IS WHAT YOU NEED TO KNOW:
Saturdays, Sundays and Public Holidays 07:00 - 17:00 (access will be closed from 16:00)
ONLINE BOOKING ONLY:
3 hour time slots will be opened up with limited availability per time slot. You will be able to choose the slot that suits you best. We will only be taking online bookings during this period to control numbers, the booking process will be published in the course of the day on the 3rd of June 2020.
NO CASH OR CARDS:
To limit engagement, there will be no cash or card transactions taken. So if you arrive without booking, you will unfortunately be turned away.
2 PER CAR ONLY:
No more than 2 people per vehicle.
TEMPERATURES WILL BE SCANNED AT THE BOOM:
Should you exhibit symptoms, ie. high temperature, you will unfortunately be turned away.
The use of face masks is mandatory for all visitors.
SEASON PASS HOLDERS:
Season pass holders can still use their cards.
To keep you safe and stop those fence jumpers who have been using the trails. We will be making use of sanitized number boards going forward. These will need to be attached to the front of your bike. If you are found without a number board, we will issue a fine of R250, call the police for illegal trespassing and ban you from the farm and all associated races.
NO ORGANISED GROUP RIDES:
The farm is open for training for races that you have coming up in the future. We can unfortunately not allow for any organised group rides. Please practice social distancing best practice while you are out there.
CLUBHOUSE FACILITIES WILL REMAIN CLOSED
The clubhouse, seating area, coffee shop and bike wash will remain closed during this time. Toilets are open with hand sanitizer readily available.
SEASON TICKET HOLDERS AND MULTIPASS HOLDERS
Both are welcome and need only to present the ticket at the boom upon arrival. YOU DO NOT NEED TO BOOK A SLOT IF YOU HAVE AN EXISTING TRAIL PASS OR MULTIPASS
Winter Training: LSD or HIIT?
JANUARY 10, 2019 · BY GAVIN MANNION
Have you considered ditching those long, boring (often cold) base miles in favor of some quick and dirty intervals? You might want to think twice.
It seems like every day there’s a new article published on the efficacy of short, high-intensity interval training (HIIT), touting it as the only way to get fit this winter. While none of these articles or scientific studies are necessarily wrong, they have one major issue: the length of the study.
Most studies compare the effects of HIIT to moderate volumes of low-intensity training over periods of only a few short weeks. While it is true that HIIT is excellent for improving endurance, Vo2 MAX, efficiency, and almost any other endurance marker in a few weeks, it’s imperative that you look at what happens to fitness markers over a whole season.
Ask yourself: if HIIT is so effective, why are World Tour teams still doing six-hour training rides at a moderate pace? The reason is that they are looking at the long-term progression of each athlete, and aiming for a sustainably high level of peak performance.
I’m not advocating that everyone get out there and put in 20+ hour training weeks all winter long, or that you should be regularly logging seven-hour rides—that’s obviously not feasible for most of us. What I am saying is that there is no substitute for volume.
If we think of fitness in terms of “CTL” or the rolling average TSS per day over the last 42 days, this makes perfect sense. Anyone who has done a 200TSS 5hr endurance ride and a 200TSS interval workout indoors knows that one of these is a lot harder to do than the other (hint: it’s the intervals). Slow, high-volume training allows the athlete to rack up more fatigue or TSS, day after day, with less recovery time. Simply put, you can do more work when you keep your intensity low.
However, just like any other time of the year, balance is the key to winter training. When it comes to your busiest work weeks, HIIT is a great way to build fitness in the dark and cold winter mornings before work. Working in a three or more hour ride whenever the weather allows (or at least every 10 days or so) can help you reach a higher and more sustainable level of fitness — and avoid the inevitable burnout of a winter filled with interval training.
Reverse Periodization is another popular term and something that can work well for athletes competing against freezing temperatures or full-time jobs. This essentially means prioritizing intensity in the winter months and adding volume back in when the race season approaches. This allows the riders to build up that CTL in time for their key events without wasting their motivation on long cold riders all winter. Even World Tour teams such as Team Sky have been rumored to use this approach in preparing for Grand Tours.
The most important thing to remember is that as volume increases, intensity must drop, and vice versa. Using the TrainingPeaks Performance Management Chart and fitness metrics can be invaluable in tracking your fitness and fatigue when using this approach.
Power meters and exercise physiology have come a long way in the past 20 years, allowing athletes to train much more effectively—and as far as winter training goes, there’s more than one way to skin a cat. The days of spending three months in the small chainring for 30+ hours per week are surely behind us, but volume will always be a key component to endurance training. So embrace HIIT as you need it, but be sure to not discard volume and zone two training totally, or your fitness will suffer later in the season.
Blanket Drive / old clothing
It’s going to be freezing out there……… There are many homeless people that need blankets, old clothes and shoes. Please support this Club100 initiative and donate a blanket or clothes to our homeless.
There’s a huge demand for kiddies beanies if you have to donate.
If you have old blankets and old clothes to give away please donate it to the club. Drop off is at 4 Cumziko Place, Sunninghill. Please WhatsApp me to arrange drop off. Thanks to all in advance.
Saturday: 14/1 Sunny but cold
Sunday: 14/2 Sunny but cold
WhatsApp / Facebook
If you are on Facebook / Instagram – please like our Club 100 FB page. If anything urgent needs to be communicated – we will do so on that platform as well as WhatsApp. If you are not yet and want to be on the Roadies WhatsApp group please drop me a WhatsApp and I will add you to the group.
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We’re always looking for new material, share your knowledge with us. We’d love to hear from you, so send in your race results, share some tips on cycling, swimming and running
Should you have any news / articles you’d like to share with us, share on our social media Club 100 platform or email us and we’ll share it in our weekly Club100 Newsletter.
Where to find us on Social Media:
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The following members will be celebrating their birthdays during the upcoming weeks
12th June Brandon Head
13th June Jason Yutar
17th June Graham Tyrrell
Have a wonderful birthday!
Safe Cycling & Running
083 258 2100