KAPsani2c NEWSLETTER

DECEMBER 2017, EDITION 7

We look forward to your participation in the 2018 KAPsani2c.
We wish you all the best for your training over the Festive season.
May you have a happy and safe holiday.


BIANCA HAW’S TIPS ON
THE IMPORTANCE OF BASE TRAINING

The Importance of Base Training for us, cyclists...

If you’ve ever signed up for something like sani2c , Cape Epic or the DC and thought 'how the hell am I going to have the time to fit in all the training?' You no doubt rejoiced upon learning about the benefits of high-intensity interval training. Big fitness! More speed! In half the time!

But yho! Slow down. Because if you don’t keep your training mellow—at least some of the time—your progress will splutter to a halt. Here lies the importance for base training, the process of gradually developing a platform for your fitness.

Read More...


MESSAGE FROM FARMER GLEN


FARMER GLEN

It is at this time of the year that we are reminded how fast time flies and worse still, how short life is.
There is nothing we can do to slow that down other than getting as much done as we can, so that when we look back one day we have no regrets.
One of the keys things in achieving this is to plan your life and set those targets. Right now, over the Christmas break is a great opportunity to get this done...

Read More...


SEASONS GREETINGS





BIANCA HAW’S TIPS ON
THE IMPORTANCE OF BASE TRAINING



The Importance of Base Training for us, cyclists...

If you’ve ever signed up for something like sani2c , Cape Epic or the DC and thought 'how the hell am I going to have the time to fit in all the training?' You no doubt rejoiced upon learning about the benefits of high-intensity interval training. Big fitness! More speed! In half the time!

But yho! Slow down. Because if you don’t keep your training mellow—at least some of the time—your progress will splutter to a halt. Here lies the importance for base training, the process of gradually developing a platform for your fitness.

Building an aerobic base is perhaps the single most important phase of the year since it is the foundation upon which your season is built. Many riders never reach their full potential because they neglect this critical phase of training.

When you ride for two or more hours (or less for new riders) at a steady pace—a typical base ride with your heart rate staying in zone 2 (65%-75% of your max heart rate or perceived effort) the key here is to go slow and steady. It really helps to have a heart rate monitor which most of you should have, if you don't, perhaps consider getting one as it really does help you to be more efficient in your training. How I like to describe a slow and steady zone 2 base ride, is a ride that you are able to chat to the person you riding with, without having to stop mid-sentence, gasp for air and then carry on. You need to be able to talk with ease —your body responds with changes that allow you to use more oxygen and burn more fat as fuel (oh my gracious! Yes, fat burning!) For starters, these rides build more capillaries, the tiny blood vessels that deliver oxygen-rich blood to your muscles.(natural EPO... now we talking). Your mitochondria—the parts of your cells that produce energy—also multiply and enlarge. And you churn out more enzymes that help turn stored fuel into energy. (Hmm stored fuel, like that pudding you'll dig into on Christmas Day). The result: You can ride faster and longer. Therefore by the time sani2c comes in May you'll be bullet proof ;)

Finally, and maybe more important, base-building rides tend to be the most social and fun, so you can just enjoy being on your bike, recharging your batteries, riding with mates and maybe your loved ones who you don't usually get to ride with as you are having to be serious... see now this will force you to not go too hard or they may call off the relationship ;) Too many riders are in a hurry to get right to the high-intensity work and you know what the result of that is ? They usually burn out by May - perfect timing for sani2c, I'll have to shuttle you out the Umko... now that'll be a great story: 'kids once I tried to take on the sani2c, I neglected my base training and then I only made it to km 40 on day two... life is all downhill if you can get a lift out'.

Strong base building starts with solid rest. Everyone needs a break from hard efforts and structured riding, or a hard working year, so you can repair and recharge. So, take a few weeks off before you embark on your training period, maybe do a bit of cross-training, and just catch up on life. Enjoy the festive season, yes eat that mince pie if you want to! The base training will shred it right off later, and plan when you think the best time is to start. My advice is to have a solid 6-8 week block of base training, here you can also work on other key fundamentals, like general strength (yes throw some iron around the gym), and technique (peddle stroke), which are essential for long rides.

I urge you to plan accordingly, this year we have teamed up with Absoulte Motion who will tailor make your program for you to meet your every need, all you have to do is sign up and they'll make your road to sani2c as smooth as the Umko drop. Click here to sign up.

Good luck!
Yankie Doodle (Bianca Haw)


The Absolute Motion Coaching program will start from January 2018, but please feel free to register so long and the team at Absolute Motion will start to contact you and introduce your coach to you.

For any coaching related questions, please email Johann at life@absolutemotion.co.za



Dear 2018 sani2c riders

It is at this time of the year that we are reminded how fast time flies and worse still, how short life is. There is nothing we can do to slow that down other than getting as much done as we can, so that when we look back one day we have no regrets. One of the keys things in achieving this is to plan your life and set those targets. Right now, over the Christmas break is a great opportunity to get this done.

On our home farm I have a special rock on top of a quite hill. It was there, as a young teenager, that I decided I was going to be a farmer. It is a place I can sit quietly and appreciate all the opportunities I am given. It is there, that I have been brave enough to make many big decisions in following my passions.

My wish for you this Christmas is that you too can find your rock, where you can make those big calls, so that one day when you look back at this short life you have no regrets.

Have a wonderful Christmas!

God bless
Farmer Glen