Cape Town Cycle Tour Official Strength Training Plan

3 Jan 2023 - Cape Town Cycle Tour • Training

Join cycling coach and personal trainer Richard Woolrich as he takes us through the strength and conditioning exercises for the official Cape Town Cycle Tour training plan.

Session 1, Set 1

Session 1, Set 2

Download Session 1 Exercises

Session 2, Set 1

Session 2, Set 2

Download Session 2 Exercises

Session 3, Set 1

Session 3, Set 2

Download Session 3 Exercises

Session 4, Set 1

Session 4, Set 2

Download Session 4 Exercises

Mobility Exercises

Foam Roller Exercises

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Dec 1

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December. Can you believe it? More importantly, just 100 days to go until the 2024 Cape Town Cycle Tour! So, as you deck your halls with hunks of holly, jingle your bells over to the Cycle Tour website and get your entry in before the January 2 price increase. And prod your mates to do the same; it really is an amazing day celebrating all that cycling and Cape Town offer, on safe, closed roads.

Visit www.capetowncycletour.com.

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Nov 22

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Congratulations to everyone who conquered the City of Gold this past weekend. Great weather, a challenging route and the frenetic spirit of one of Africa’s busiest cities made for a memorable Virgin Active 947 Ride Joburg. And a perfect test of the legs, lungs and spirit for the upcoming Cape Town Cycle Tour; of course you are ready for the biggest party on two wheels! We can’t wait for you to join us on 10 March.

Entries for the 2024 Cape Town Cycle Tour are now open, visit www.capetowncycletour.com.

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Nov 17

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Suikerbos ek wil jou hê… the final challenge on the classic 109km Cape Town Cycle Tour route is much-feared, but actually a perfect finale to a wonderful day on the bike. There’s no reason to fear it, really: Suikerbossie is only a kilometre-and-a-bit long, but comes at a point, with just less than 20km to go, where you’re within your rights to feel aggrieved. Don’t. This is where the full spectator spirit of the Cape Town Cycle tour is felt – make the most of it, there will be plenty of fan support. And from the top it really, really is downhill all the way to Green Point and your medal.

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Nov 13

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Finishing multiple Cape Town Cycle Tours is an achievement in its own right; to finish 21, and consecutively, makes for a special day within the world-class event.

For Jan Braai, it was a highlight in a long association with the Cycle Tour.

“My 21st Cape Town Cycle Tour had a profound influence on my life, and it was 21 consecutive tours since my first one at the age of 10. At the time I would often just ride once a year, the day of the event. For this momentous occasion of Tour number 21 I bought a new bicycle, which had the direct consequence of wanting to cycle more and not just doing the Cape Town Cycle Tour every year but also starting to do the Old Mutual Wealth Double Century every year. I became friends with the organisers of these events, and part of the Victoria & Coffee Tribe, now some of my closest friends. Being a regular cyclist then led to taking part and finishing most major and famous mountain bike events in South Africa and a few triathlons. I have now done 30 Cape Town Cycle Tours, a few of them under three hours but most of them at a more relaxed pace. I have no intention to stop taking part every year; cycling and the event is an integral part of my life and I will be doing it as long as I live.”

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Nov 13

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In the select group of riders who have completed 21 Cape Town Cycle Tours, there are a number of former winners. One of them has even managed to win it five times. For Cherise Willeit, it is surprisingly not always all about winning the Cycle Tour, though. “As most people know, it’s my absolute favourite race of the year. I did my first one when I was nine years old, with my whole family. That was legal back then! It’s a lot more about that family feeling- the whole city lightens up and asks you if you’ve ridden it before, and wants to share tips, or ask for them. It’s such an energetic mood-lifter. Every year, it keeps me motivated through December. I have also had the privilege of riding it twice while pregnant and stopping at all the water points and enjoying all the scenery and the vibe. For one day having so many thousand people doing the same sport that we all love is amazing.”

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Nov 10

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Nov 7

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Is there a more beautiful road to ride a bicycle on in the world? Chapman’s Peak is the penultimate climb on the Cape Town Cycle Tour, and the scene of many a moment for riders who have misjudged their early-race pace. Take some time to recover and soak up the azure ocean and the fynbos-draped slopes, climbing this engineering masterpiece.

Entries for the 2024 Cape Town Cycle Tour are open, visit www.capetowncycletour.com for more info.

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Nov 3

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Nov 1

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Have you entered the Cape Town Cycle Tour yet? Choose between the classic 109km route or the fun 42km route and experience the spirit of a day where bicycles rule. The safety of fully-closed roads and the cheering crowds will take you on an unmissable celebration of Cape Town.

There will be a price increase on 2 January and entries will close on 31 January 2024. Don't miss out, enter now! Visit www.capetowncycletour.com for details.

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Oct 27

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Simonstown is the first big refreshment stop on the 109km Cape Town Cycle Tour. One of the oldest settlements in the Western Cape, and a naval hub for over 250 years, its centerpiece is Jubilee Square. Here the statue of Just Nuisance, our navy’s most famous dog, will look over thirsty, hungry riders as they replenish dwindling energy reserves. Arguably the biggest jol in our annual two-wheel festival, enjoy the festive atmosphere before you start the long climb up to halfway.

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Oct 26

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Five reasons you need to enter the 42km Cape Town Cycle Tour!

🚴🏾 It’s a great day to get the whole family out on the bikes, anyone over 11 can ride.
💪 The 42km route carries all the spirit of the main attraction, in the perfectly-sized package if your preparation or ambition have been compromised by life, work, family or illness.
🏖️ It’s a properly pretty ride, with views across the False Bay, the Swartland, Table Bay and Robben Island and, of course, you ride in the shadow of the biggest attraction of them all: Table Mountain.
🤩 New to cycling? Tackle the 42km to give you an idea of whether you want to step up to the big one in 2025 (which you will, guaranteed!)
🚧 Fully closed roads – no cars other than event and emergency vehicles are allowed on the route - for the safest bike ride of the year!

Visit www.capetowncycletour.com to enter today.

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Oct 23

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Ten reasons you need to enter the 109km Cape Town Cycle Tour today!

🚫 Fully closed roads for the safest bike ride.
🚴🏾 Celebrate cycling with thousands of like-minded people.
🥤 12 well-stocked Refreshment Stations where Coke, Powerade and water keep you hydrated.
📖 46 years of cycling history - be part of the legacy!
🏖️ The sheer beauty of the Cape Peninsula.
⛰️ Suikerbossie wil jou hê… the ultimate challenge, on a wonderful day.
⏱️ Measure yourself against your buddies.
🎯 Measure yourself against yourself - the most important race of all.
❤️ Ride for charity - join one of our participating charities. Giving back is lekker.
📸 Share the wonders of Cape Town with your world.

Visit www.capetowncycletour.com to secure your spot on the start line.

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