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The Cape Epic
and other multistage races like Sabie Experience and Sani2C
have meant that riders living apart in different cities,
regions and countries do their own separate training and
meet on race day to compete as a team. Some team members
never actually meet each other until race day. Others spend
a lot if not all of the time training apart. However the end
goal is to finish together and to be as evenly matched as
possible. Training as a team over a distance is often a
necessity if you want to participate with a certain person
who does not live in the same place as you do.
Distance
training is a real possibility these days with the PC and
communication technology available. Our
Cape Epic team of two, Albert and
Alan have been training for the last 3
Cape Epic Races with a
distance of over 1000km between us. On all occasions we have
arrived on race day having had similar preparation and being
in similar shape. All thanks to sharing our training
information with each other regularly during our training.
We have
managed to do this by using electronic training programs,
heart rate monitor software to record and monitor progress,
weekly training updates and then some scheduled training
rides to track progress.
We are
about 2 years apart in age and have similar resting heart
rates but different max heart rates. Fitness levels were
also similar when we started although they do vary depending
on the efficiency of our training. Riding wise we are also
very similar and Albert is stronger on the flats and Alan
stronger on the hills.
Electronic training Program
Both of us
have used the exact same
training programs. These programs were developed by
Polar South Africa and are time based programs using heart
rate as the performance measure. The programs are
sufficiently flexible that they have allowed us to both be
on the same program despite having different priorities and
riding schedules. Essentially the program dictates a certain
amount of hours to be ridden per week at specific heart rate
intensity levels. Since both of us were fairly even to start
with it was decided that we should both follow the same
number of training hours. That way we would be sure that we
would remain evenly matched.
Polar
Heart Rate Software
We both
use Polar heart rate monitors that synchronise with the
Polar
Performance software and allow full downloads and
reporting of training data. We use the software to keep
track of our training progress by logging and recording our
time, distance, heart rate profiles, average speeds and
total ascent. By keeping track of this information over time
we can not only monitor our own training progress but also
that of the other team member. The calendar function in the
software gives a quick easy view of all the past training
sessions, time, distance and heart rate intensities. The
reporting function is used to track the specific training
program and it allows comparisons between programs and
between team members.
Weekly
updates
At the end
of every week we exchange our
training reports
which sum up the past weeks and overall programs training
activity. These reports are generated from the Polar
software and e-mailed to the other team member. The report
contains the following information about the specific
training sessions as well as the overall program, time in
training zones, training distances, average speed and heart
rate average. Sharing these reports quickly highlights areas
of concern and gives an opportunity to discuss and find out
if something should be done. It also serves as a motivator
and a reminder of what needs to be done to achieve the
training time targets. Regular phone calls also made to
discuss specific issues and any changes to the plan. Skype
chat is also used often just to catch up quickly and check
on the days training and any other nit bits of info.
Training Rides
When
opportunities present themselves to ride together, then
plans are made and a
couple of days
riding are planned. This is a great way to compare notes
on how the training is going and make sure that there will
be no surprises on race day.
This
method of distance training has been very successful for us
in the last two epics. We are currently training for the 3rd
epic and it is business as usual. Without the software and
the communication technology this sort of training would be
very difficult, and it would be near impossible to arrive on
race day knowing what to expect from your team member and
being confident in your own ability.
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