W2W Training Program June 2017

W2W Training Program June 2017

Downloadable Programs

Remember to progress the workouts according to your fitness and ability.  Be sure to start on a level of interval you can achieve.  This is very important!

Click below to download:

Daisyway Coaching Systems W2W Training Program – June 2017

Daisyway Coaching Systems W2W Training Levels

Daisyway Coaching Systems W2W Indoor Interval Workout


Mountain biking is an equipment-orientated discipline – keeping your equipment in tip-top condition is a must!  There is nothing worse than getting to your all important FNB W2W race day and having a failure due to lack of maintenance:

  • For longevity keep your bike clean and lubed and do the service intervals required as per manufacturers guidelines
  • Be smart – get your shop to look at things like forks and rear shocks more often than less
  • These are expensive items to replace compared to servicing so get them serviced regularly and have fluids and seals replaced
  • Chains and brakes pads increase in wear and tear, this time of year where mud starts playing a role
  • A simple thing like changing cables can make a bike feel brand new
  • Nothing boosts confidence than having a basic knowledge on bike maintenance – we will be running a basic bike maintenance course in August – be sure to look out for news on this


Now that you have done some indoor training, you hopefully feel stronger and you want to smash your last Strava PB on a specific climb.

Bear in mind that the pace you can hold during your short intervals on the stationary bike would be very different to a longer effort – pacing yourself is a major part of riding your personal best. 

An example of this would be, how long can a Tour winning sprinter hold his sprinting pace (65-80km/h)?  30-45seconds?  Verses a climber scaling a 10km climb (25-30km/h)?  35-40minutes?  

There is a big difference between these two examples – even professional riders have to consider their pacing very carefully.

Pacing yourself for a 3 day stage race with +/- 80km daily with an average 1200m of ascent is different to a single day event of the 80km with 1200m of ascent.  You will have accumulative fatigue, too.  So rather err on the side of caution and start slower every day and build your pace slowly towards the end, this way you will get a true sense of how your body feels later into the ride, rather than over doing it early and suffering the whole day.


It can be a daunting task to replace every calorie burnt during a day’s racing.  Therefore you should almost continually try to remind yourself to “eat, eat, eat…”

Probably the most important is never to get behind in your energy and fluid intake.  Research shows that there’s a direct relationship between performance around threshold and the amount of glycogen present in the muscles and blood.

A balanced diet for normal athletes consists of, unless you’re on a special dietry program designed by a qualified dietician: 




55 – 65 %

15 – 25 %

10 – 20 %


Eat well-balanced meals throughout the week.  Always try to eat “real” food rather than supplements, sticking to the same type of food that you would normally eat at home.

The most important meal of the day is breakfast:

  • Do not skip breakfast!
  • After day one you might struggle eating breakfast when you are too tired.
  • Experiment beforehand with similar conditions, but eating a liquid meal replacement might work for you
  • Also try dishing up something of everything and eat a spoon full of each
  • Avoid having too much oily foods at breakfast
  • Make sure to take in a good balance of carbohydrates, proteins and fats (Protein and fats create a better sense of “fullness”)
  • Make sure to take in sufficient fluids, other than coffee J

Eating en route:

  • Take in mainly carbohydrates (mixed GI), that has a very simple ingredients list
  • Choose “real food” over energy bars and gels, wherever possible
  • Be as “easy as possible” on your digestive system, it is put under enough stress during continuous exercise
  • If you have special dietary requirements, pack your own food accordingly

Estimated fluid intake requirements per hour – (remember, these are merely guidelines):



(up to 14 deg C)


(15-24 deg C)


(over 25 deg C)




in ml

50–60 kg

250 – 400

400 – 500

500 – 600

60–70 kg

300 – 450

450 – 500

550 – 650

70–80 kg

350 – 500

500 – 650

650 – 750

80–90 kg

400 – 550

550 – 700

700 – 850

90+ kg

450 – 600

600 – 750

750 – 900

  • Rather take more frequent smaller sips than drinking everything at once
  • Science indicates that drinking to thirst is the best approach
  • Drinking plain water is not as effective to maintain fluid balance as drinking a carbohydrate and sodium mixed drink (1 bottle sports drink and 1 bottle/camelback clean water)
  • Suggested plain carbohydrate drinks: Energade, Game, diluted fruit juice (apple, berry or grape)

En route food/snack ideas:

  • biltong
  • nuts
  • muffins
  • sandwiches (peanut butter, marmite, cheese)
  • pretzels
  • baby potatoes
  • fruit
  • marshmallows
  • jelly babies
  • raisins
  • breakfast bars

Recovery food ideas:

  • Nesquick and full cream milk
  • Tuna mayo or chicken mayo sandwiches
  • Cheese and ham sandwich
  • Fruit (and milk) smoothie
  • Biltong
  • Nuts
  • Potato salad


  • An easy “rule of thumb” for eating: you should eat about a handful of food every 2 – 2 ½ hrs during each stage
  • Avoid too many supplements and only sweet food
  • Make sure to take in enough salty snacks
  • There are plenty of foods to choose from at the feeding stations
  • Practice your hydration and nutrition habits NOW and don’t try anything new right before your event


June is here, and that brings a drop in temperatures but also brings shorter daylight hours. So what tricks can you use to train more effectively for stage race?

Indoor training is one of the most effective ways to training when time, or daylight hours are few.  Training indoors on an indoor bike (such as Wattbike), will benefit you the most, but your own bike on rollers or stationary bike is also excellent.  There are many very modern and advanced options, too, but remember to “keep it simple”.  You don’t need to most expensive device to get the job done.

Why is indoor training so effective when your training time is not very long?

The key here is QUALITY of time, not QUANTITY.  There is no replacement for spending time in the saddle, especially for mountain bikes events.  Your whole body gets beaten up and bumped around in mountain biking compared to road cycling, so conditioning this is important (as mentioned in our May 2017 article “Train for the Demands of the Event). 

Indoor training can’t replace that, but what it can do is help you work on other areas of training you don’t get to concentrate on, such as pedal technique (which is difficult for some to practice when trying to avoid rocks and holes), and intervals (which can be performed in a controlled and safe environment without traffic, or stop signs which could interrupt a specific interval set). 

Indoor training is a wonderful replacement to “on the road” training due to the nature of the training, you pedal the whole time, where as on the road you will freewheel here, and stop and traffic light there.

Indoor Training Benefits:

  • Time saving
  • Safe environment
  • Quality of workouts in a short period

My tips for a successful indoor session is to have it setup up and ready, have a towel handy to catch the sweat, maybe even a fan.  Have a movie, music to keep your motivational levels up.

Here are examples of excellent indoor workouts that will make sure you improve fitness and power during the dark and cold months leading up to the FNB W2W


 So now that you have an indoor training routine, you should add conditioning to your regime – after all, it’s winter, and a good time to introduce this to your routine. 

Conditioning your body:  weak core and stabilizers – these are areas you should constantly be working on for the best results. 

Benefits of working on conditioning:

  • Working on stabilizers means they grow stronger and more coordinated so that the global (movement) muscles can function at a higher level instead of working as stabilizers
  • Working on your core means you have better posture and your back pain will improve dramatically (the classic example of a global muscle group taking over the job of stabilizers)
  • A strong core:
    • Handles the rigours of mtbing far better which means you will feel less fatigued
    • Means a much greater reduction in risk of injuries with overuse, and also will help with those pesky cramps.

The benefits outweigh the cost to work on conditioning – enlist a qualified expert, who, preferably is a cyclist, themself, and get yourself a personalized plan based on your weaknesses.  The exercises can be done at home, and we advise you do them as part of a warm up before an indoor training session.


DCS will be hosting specific mountain bike skills training sessions with FNB Wines2Whales in mind!


  • Sat, 19 August 2017
  • Sat, 14 October 2017

To sign up, please email us info@daisyway.co.za so we can get you registered.  Details to follow in July 2017 FNB W2W newsletter.

Events to use as training races:

  • 3 June – Robertson Winery MTB Challenge
  • 11 June – Yzerfontein Mtb
  • 17 June – Napier Patatfees
  • 16-18 June – Greyt Escape
  • 24 June – Nissan Trailseeker Grabouw

To book individual technique and skills session/s, please contact:

Email us if you have any questions:   info@daisyway.co.za

Until then, HAPPY TRAINING!!