Talk 15 September 2022
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6 Advertising & Newsdesk: (046) 624-4356 Find us on Facebook 15 September 2022 TALK OF THE TOW N
EDITORIAL
OPINION
Action on
river and
ro a d
After a two-year break, some of the
region’s (and the country’s) top
paddlers took to the Kowie River
last weekend in the the annual
Kowie Intercity Canoe Challenge. And
today sees the start of the RMB Universities’
Boat Race - a three-day sporting and social
event that has Port Alfred buzzing.
There is no doubt that Ndlambe is an
increasingly popular venue for sporting and
other events. As we report in our page 1
story, much of this success is thanks to
constructive collaboration between entities
within the town,
but also along the
Sunshine Coast.
Talk of the
Town is proud to
be associated with
the Amanzi
Challenge later
this year.
And this week,
we can announce
that we are the
official media
sponsor for the
G2C mountain
❝
There is no
doubt that
Ndlambe is an
i n c re a s i n g l y
popular venue
for sporting
and other
events
bike race from Makhanda to Port Alfred on
6 November 2022.
We ’ve partnered with local bike shop
Cycle Asylum to come up with a way to get
you to the finish with a smile on your face.
Today (on this page) you’ll find some
introductory guidelines for your training, as
well as Week 1 of a 6-week training
programme that’s designed for fun riders,
but will also work for hotshots wanting to
improve on their times.
Distances are 75km and 58km, with a
58km event for e-bikes. Grahamstown to
Sea MTB is a Cycling South Africa (CSA)
sanctioned event and will be run according
to CSA rules. Enter online at
www.grahamstown2sea.co.za - online
entries close midnight on Wednesday 2
N ove m b e r.
Yo u ’ll find your weekly training guide,
as well as more tips and information for
cyclists and supporters every week until the
race, in Talk of the Town.
Beneficiaries are the Port Alfred SPCA
and the Makana Residents Association.
Race organiser and MRA chairperson Sally
Price-Smith said: “We always thank and
appreciate main sponsor BUCO for both
financial and practical support. Without
which it would not be possible to host the
e ve n t .
“Makana Residents’ Association took
over the organisation of the event from
Cathy Braans PR company in 2020 and this
will be out third year organising the event.
Last year we added the longer distance for
more experienced riders which takes an
exciting and challenging trip around Sibuya
Game Reserve.”
Other sponsors this year include Star
Bread, Hi-tec, Xtreme Clothing, Cycle
Asylum, VWTavcorGrahamstown and
Tw i z z a .
Watch out for more information on a
sister trail-running event on Saturday 5
November organised by Get out and Run -
three distances over the Oldenburgia Trails
starting at PJ Olivier High School, where
race packet pick-up for G2C will also be
ava i l a b l e .
“We are excited to host this exciting and
fun event,” said Price-Smith.
Your training guide to the G2C
Programme to
help you prepare
for bike race
The team at Cycle Asylum have
put together a six-week
training programme to help
you prepare for the G2C mountain
bike race on 6 November 2022. As
the G2C’s official media sponsor,
Talk of the Town will publish the
training guide in every edition
leading up to the race to help you
plan your training for the week
ahead. It’s intended to get fun riders
to the finish still smiling, but also to
help serious riders improve their
performance.
The first week is base training,
when you start to build up your
fitness by gradually increasing the
distance you ride each week.
Remember that training includes
rest and so to get your first full week’s
training in, you should start the
programme on Monday 19
September. If you have questions
about your bike or your G2C
training, stop by at Cycle Asylum at
88 Albany Road in Port Alfred. Have
fun!
G2C STRENGTH AND FITNESS
TRAINING PROGRAMME
Below is Week 1 of a plan for a
rider aiming to do 3h30 for the 75km
race. You may adapt this programme
for the shorter 53km route (adjust
your riding time to match your
intended finishing time).
Whether you are planning to do
your first race or improving on your
previous performance, these key
notes will help you achieve your
goals.
CONSISTENCY
Cramming your training into the
last few weeks will be detrimental to
your performance on the day.
Likewise, doing too much in your
first few sessions without being able
to recover will slow down your
t ra i n i n g .
G OA L S
Make sure you know how long
you realistically intend to ride (time
wise). The training plan is based on
hours.
AEROBIC (ENDURANCE) RIDING
You should spend most of your
ride in your aerobic state. This is
50%-80% of your maximal effort.
This training plan will help you build
your endurance and help you ride
for longer more comfortably. For
most of us, this is the “zone” in
which we burn fat and teach our
bodies to be more efficient.
I N T E RVA L S
You can add intervals (short,
intense bursts) to make the sessions
harder, build strength and increase
road speed. Short bursts up steep
hills, riding at a certain intensity
within a set period (e.g. 30 seconds
Calling all Wool Warriors!
Th e Kowie Wool Warriors are asking anyone who can
knit crochet or sew to join them in a challenge to
make 1,000 warm items for those in need by the end of
April, 2023. We need baby beanies, booties, jerseys,
and blankets and beanies, bed socks, fingerless mittens,
gloves, jerseys and blankets for toddlers, older children
and adults. If you would like to join us in this challenge
please contact Wilma Jurgensen
at w i l m a j @ b o r d e r. c o . z a .
MILES OF SMILES: Cyclists near the finish of the 2020 edition of the G2C cycle race. Use this special
training programme to get yourself to the finish on 6 November 2022 with a smile! File photo
or one minute) are good tools. The
intensity raises your metabolic rate
and heart rate much higher than
steady state training, so you burn
more energy and get fitter, faster.
PERCEIVED EFFORT AND
TRAINING ZONES
You don’t have to use a heart-rate
monitor to estimate what training
zone you’re in. Here are some
guidelines based on how each zone
feels.
ZONE 1 (easy): Feels like getting
up to make tea when you’ve been
sitting on the couch.
ZONE 2 (moderate): Easy to ride,
slight exertion, all-day pace riding
and able to hold a conversation.
ZONE 3 (hard): You can only talk
in short sentences and are breathing
heavily, but not going flat-out. Not
asble to maintain this pace for long
periods.
ZONE 4: (difficult): As hard as you
can turn your pedals around: this is
all-out effort, where you are giving
e ve r y t h i n g .
● Warm up for 10 minutes before
you increase the intensity of your
ride.
WEEK 1
● Training time in Week 1 is 6
hours. This is your base - “time in the
saddle” - to build endurance and
strength. Manage the time you have
available in the week and make sure
you have adequate recovery
between sessions.
● Make sure your equipment is in
good working condition and that
you hasve spares when you are out
riding.
● Nutrition and hydration are key
when riding. Aim to drink 750ml of
Racing programme (all on the Kowie River)
Thursday 15 September
8.30am Men’s B Heads Race
10.30am Women’s B Heads Race
2pm Men’s A Heads Race
4pm Women’s A Heads Race
Friday 16 September
Midday Men’s B Finals 3+4+5
12.50pm Women’s B Final 3+4+5
1.40pm Men’s A Finals 7+8
2.30pm Women’s A Final 7+8
water every hour of riding.
M O N DAY
Rest
T U E S DAY
1.5 hours: Over flat terrain aim to
ride at 50-60% of your maximum
heart rate (Zone 2)
W E D N E S DAY
1 hour: Over flat terrain, aim to
ride at 50-60% of your maximum
heart rate (Zone 2). Stay seated as
you pedal at a low cadence in a hard
g e a r.
T H U R S DAY
30 min: Give your legs a rest.
Strengthen your core by doing situps,
pushups, pull-ups, plank.
F R I DAY
Rest
S AT U R DAY
2 hours: Over varied terrain ride
at 50-60% of your maximum heart
rate (Zone 2). Keep your gearing
light.
S U N DAY
1 hour: Over varied terrain ride at
50-60% of your maximum heart rate
(Zone 2). Stay seated as you pedal at
a low cadence. Best do this on a
steep hill.
RMB Universities Boat Race 2022
3.20pm Alumni Race
Saturday 17 September 8.30am
Men’s A Final 5+6
9.20am Women’s A Final 5+6
10.10am Men’s B Final 1+2
11am Women’s B Final 1+2
12.30pm Men’s A 3+4
13.20pm Women’s Final 3+4
2.10pm Men’s A Final 1+2
3pm Women’s A Final 1+2
4pm
Prizegiving
Em e rge n cy N u m b e rs
TideGuide courtesy of the South African Navy
Da t e High Lo w Da t e High Lo w
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