Reflection of my 1st League Season

The Aca Joe Pro Classic Racing League has ended and it is a good time to give some thought to what worked, what did not, what have I learned, and most importantly to capture what is worth taking forward as focus points for improvement and development.

My first week in the League was filled more with anxiety, instead of celebration for having made the grade and being accepted to race in the Vet League (+40 Age group). I identified and confronted this negative stress by firstly trying to understand its presence, and recommended course of action. This process led to some personal soul searching, discoveries, acknowledgements, and the subsequent application of proven EQ tools. It helped me immensely, and in the weeks that followed the application of tools, such as positive self-talk, affirmations, and the questioning / verification of negativity has become ingrained not only in my cycling, but has also spilled over into everyday life. With specific reference to my cycling I have become much more confident, which has led to a stronger physical performance on the bike.

In my League Category I was racing with the same people every race, and very soon I was able to pick out those that are similarly matched in terms of cycling performance. Those persons became my benchmarks. During the race if I was amongst my benchmarks I felt positive towards my performance and it was a motivator. It also created a very strong drive to keep with the group pace, and to dig deeper when the going got tough. If at the end of the race I was lagging their race time I would try and find what I need to do differently. On those occasions when I outrode them the personal satisfaction was HUGE !!! So the structure and consistent presence of the competitors within my group caused me to train and race harder, leading to significant performance improvement.

My League group also comprised of very strong cyclists that were the group leaders and they were generally 15-25 min stronger than me on most races. Riding League has given me exposure to how they race, their methods, their equipment, their physical strengths etc., and that has helped me to identify my limiters that needs to be worked on in preparation for the next league season in 6 months’ time. These being my Functional threshold (CP20) and Anaerobic capacity (CP5). FTP has to do with climbing strength, and AC has to do with ability to surge at high power for short durations continuously during a race.

A workout that has week on week made the biggest contribution to my improvement has been the Killarney Criterium sessions. It has boosted my VO2 max, CP5, bike handling skills, and bunch riding skills. It will most definitely become a key part of my training programme from October onwards when the next race season starts. Anaerobic Intervals Workout is the other key that I have experienced to be hugely beneficial, and they are interwoven. I have been able to add knowledge and structure to my workouts involving these, as well as identify my current limits and targets. The experience related to recovery from these workouts is extremely important to prevent burnout, injury, and continued quality training.

In reflection, the decision to register for the Vet League, was the best one. The experience has made me grow on so many different levels, and it has exposed me to those that will be sitting on my wheel in 2 years time.

Let’s Ride

Medallion Tour de Stellenbosch

This week was to be a reduced training hours week in comparison to the previous 2 weeks. My training blocks structure are 2 Weeks hard, 1 week recovery. This week was also the start of my Peak Phase so there is a deliberate bias to shorter, higher intensity rides in my training programme.


When I put together the workouts for this week I was initially undecided re Tuesday’s workouts. Couldn’t decide between 1min Anaerobic Intervals or 20 min Intervals at FTP (Functional Threshold Power). I evaluated respective target areas and decided on Anaerobic intervals. I get a fair amount of work on 20min intervals during the weekend races, and it is the speed surges during the races especially on the rolling hills that tend to limit me most.

My Tuesday Anaerobic Intervals were 1min intervals, starting with a sprint to max for as long as I can hold (out of the seat effort), then seated for the remainder of the minute whilst holding the power high. It is a really hectic burn, and is followed by 5 minutes rest (easy pedaling), and I do 6-8 of those. Try and hit above 145% FTP during the interval.

On Wednesday was Killarney. My legs were feeling fresh and recovered from the Tuesday workout. The plan was to sit with the bunch for as long as I could, then revert to 2 min Anaerobic Intervals after a 5 min rest. All went well, and I sat with the bunch for 20 minutes, it was on the 4th lap that I got dropped after mistiming my acceleration on the bend hitting the headwind, and too big a gap had opened up. Thereafter I switched to my plan of 2 min at 145% FTP followed by 2 min rest and repeat. The chart of the Killarney session below is a nice indicator of my 2 min intervals (after the 20 min mark – distinct peak and valleys). The blue lines in the first 20 min look very noisy in comparison, the reason being that the riding with the bunch is very much like 1 min sprint with 1 min recovery. The other observation is that the red line (heart rate) did not decouple from the blue line (power) in the latter stages of the session, meaning that my endurance base is solid.

Thursday and Friday were much deserved rest days and resulted in me feeling fresh going into the weekend. Saturday was time for a new workout called Taper Reps. These are 90s intervals at FTP with 90s recovery, and I did 4 of those. They are hard enough to work the system but not fatigue it. The ride was an hour long, and I followed this with some stretches in front of the tv.

Sunday morning I was up at 4. Some breakfast and coffee, followed by 5 minutes sitting / meditating outside, enjoying the silence of the morning, before Munier picked me up at 5. We arrived in Stellenbosch at 05h40, time to leisurely unpack, sign in and get in a 20 min warmup ride.

It was good to see the normal faces on the start line, the mood is always good in the starting chute, and the energy is really something to relish. Shaheen’s new Scott Foil looked really cool. The guys in the Stars League were looking ready for some serious riding.

The pace off the line was fast, the weather was great, my breathing rhythm was fast adjusting, adrenaline was flowing, sun was low and in our eyes, and luckily no accidents. Being part of this fast rolling peloton through the center of Stellenbosch was an awesome experience. Within 6 minutes we were at the foot of Hels hoogte hitting the first ascent. I kept with the leaders as we hit the plateau before the next incline. Again pace picked up and I held with them. I was starting to hit the redline, and these guys just kept on going. I wonder what power and heart rate readings they were getting up there?

From my workout graph I was averaging 290W for the 20min climb, which is at my FTP, so in order to climb as well as the leaders I will need to work on my FTP for next season. The way to do that is through regular FTP Intervals and CP30 Testing.

On the climb I settled in with the remaining Vets, Masters and Elite Ladies. In December a few of these riders had dropped me as we crested Helshogte. This time it was different. I was doing quite a bit of the pace setting for this group and lead the bunch over Helshoogte. This was quite a motivator as it evidenced improvement.

For the next 40min, at a speed avg of 42kph, three of us took turns pacing the bunch, resulting in us catching a group of 6 vets at the 1h08 mark, note the red heart rate line dropping and recovering after having bridged that gap. The first time this season that I have been instrumental in bridging a gap.

I sat in for about 5 minutes (recovering), when the excitement of the race got the better of me, and again I moved to the front to set the pace. My timing was a bit out this time, as I had only just put in an effort of about 2min when the leaders of A-C Group and a few tandems reached us. These guys were moving at a helluva pace. Our group immediately latched onto them and the pace and effort increased again.

Note the blue power and red heart rate lines at the 1h20 mark. Power shooting up above 500W for close on a minute, then respite for a minute, then up to 500W again. These are representative of my Anaerobic intervals in training done at approx. 430W. Because I had not recovered enough from the earlier effort the gap grew between me and them, and within 3 minutes I was out the back. This experience indicates another of my limiters, which can be improved on for next season through many more Anaerobic Intervals.

For the next 10 min up to the 1h38 mark I did some recovery with 2 others, avg 36kph @ 170W. The next bunch of A-C riders and tandems then reached us, and we latched onto that group. I sat with this group till the end of the race avg 38kph – 210W. I also managed to move to the front on 2 or 3 occassions and take my turn at the helm. Being part of this train rolling through Stellenbosch close on 40kph was very exhilarating as we steamed towards the finish. I was happy to see negligible decoupling of Heart Rate to Power indicating a good level of endurance fitness. My finish time was 2h40, for the 97km race, a 30 min improvement on last year’s performance.

I am very happy with my race performance, and feel that my training workouts are yielding results, and that I am doing the right workouts with the right training strategy. There is also confirmation of elements that need to be focused on in the Winter leading to the next season, Spring 2012, which are inputs to my Training Planning process.

Let’s Ride.

Aca Joe Pro Classic Series Wk3

The League season is in full swing, and this week marked my 3rd League Race, the Bouckaert-Soenen over a distance of 126km. This was also one of those weeks where my training programme needed to be altered to accommodate work requirements. My Tuesday hill intervals and Saturday Pre race ride were cancelled, luckily I could still accommodate my Wednesday Crit session as planned.


The criterium this week was well attended by the elite teams, and it was cool to rub shoulders with them albeit a tad intimidating. The wind was a strong south 34kph, this caused some strong cross winds on the track, resulting in a few splinter groups of 4-5 riders as opposed to the previous week's two distinct bunches. I managed to work hard and last for the full 60 min, at avg power of 258W, previous 60 min high was 242W. I love seeing these small improvements, Great Motivators !!!

I am 2nd from front

Action shot of Elite Guys

Early morning temperatures on Sunday, Bouckaert-Soenen Race Day, were an indicator of the heat we were about to experience in the Paarl – Wellington area. Race start terrain was flat, and the peleton speed was a respectable 36kph for the first hour, till the first climb of the day, Riebeeck Kasteel, elev gain 250m, 4.5% grad. Sitting in the peleton was my first time participating in the dynamic, which is breakaway challenges and peleton reel back in. Some Exciting stuff !!! One day I will be part of the breakaway ( I wonder if they will catch me…)

Back to reality… so it is on the climb that the Vet Group Leaders accelerate and leave me at the bottom to struggle in my ‘breakaway’ ha ha ha….

On the downhill, the next start group A-C, caught me, and I managed to stay with them for the next hour or so. I was quite satisfied with myself that I managed to stay with this group for as long as I did. Eventually the heat got to me, about 34deg, and I dropped off that bunch. I still managed to keep a good average power to the end, and even managed a competitive sprint on the line with remnants of my starting group. My race time was 3h38, a 30 minute improvement on last year’s race time. I also finished 46th out of 63. A move up in position of 4 places in comparison to last week. Another week of Good Improvements !!!

Let’s Ride

Aca Joe Pro Classic Series Wk1

We learn things about ourselves on a regular basis. Some days we learn more than others, and when you have an objective which causes you to stretch your abilities and push your boundaries, the magnitude of such personal learning or growth is substantially greater. This past week, the first week of the Aca Joe Pro Classic Series, my first week as a Veteran Racing Cyclist (equivalent to a Cat 3 cyclist), has been such a time for me. A week where my passion for cycling, and my cycling goals to achieve, has gifted me, by highlighting what till now has been obscure.


Since I started cycle racing 2 years ago, I have been admiring the guys that move to the front starting chutes at races, the Elites, the Racing Age Groupers, the League Racers, their bicycles marked with its own registration number. This week my bike got its own little number plate, and this accomplishment brought with it some internal demons in the form of anxiety, and its associated negative energy.



My questioning of this psychological state, its affect on my cycling performance, its existence at a time when I should be overjoyed, prompted the discovery of associated literature, and the realization that I allot too much power to what I think others are thinking of me, fear of not being accepted by others, that I am not worthy or good enough to be amongst them. And the negative self talk that this eschews.

Reward to self for 'discovery'

There are tools that I have selected from those readings as well as recommendations from Michael that I will be utilising going forward. This is also the arena of sports psychologists, and mental fitness consultants.

As the days progressed my mind set improved, and by Sunday, race morning, I was feeling very different from earlier the week. A lot more confident, and armed with tools to deal with negative self talk if necessary, a lot more relaxed and comfortable with where I am at.

Did it provide me with a blistering performance in today’s race? No, it did not (this is real life not a hollywood blockbuster), but the results from my inner discovery will manifest itself in many different ways within me, improving me, and will influence my riding performance in the weeks, months, and years ahead.

My short report on the first race of the Aca Joe Pro Classic Series, PPA Klein Joostenberg, 105 km.
I was up at the crack of dawn, well rested, and in high spirit. By 4.45 I was in the car and headed to the N1 and Klein Joostenberg. Arrived at 5.25, an hour before my race start time. It was great to see Spat in the parking lot, and briefly touch base, as he too was very excited to be in his first League race. After unpacking the bike, drinks, gels, etc. we headed together to the race sign on.

There was a hive of excitement at the Gazebo, and it was great to take it all in and to be part of it all. It was good to greet and chat with friends, Dale and Tiny K, and mix with other familiar faces noted from previous races.

I had planned to allow some time for a warm up, so headed out for a 20 min warmup after signing on. As per last week, I put in 2-3 sprints.

I got into my starting chute with about 10 minutes to spare, and the vibe in the starting chute was great. Many people chatting with friends, others meeting and greeting, and some (like me) quietly composing themselves for the race ahead.

From the count down the start was fast. There are some very strong guys in the Vet group and they set quite a pace. As we came into Stellenbosch the pace mellowed out in anticipation of the climb up Helshoogte that lay ahead. At the base of the climb the pace quickened and the effort increased substantially. I had moved to the front third of the group before the climb and was at this point feeling comfortable. Half way up the climb the leaders of the vet group opened up quite a gap and just kept on going. I settled into a smaller bunch positioned in the middle of the original starting bunch. We climbed well and steadily tackled the ascent. As we crested the top I could no longer hold on and felt myself isolated on the descent, and the next few kilometers.

It was not long before another bunch was formed from remnants of the vet group. I sat with them for quite some distance, till 1h45 into the race. At this point the pain in my legs from the rolling hills and heat (30deg C) got the better of me. I got dropped from that bunch, they went on to finish in 3h03.

I finished in 3h17. Not a good race time. Position 58 out of 69. I have a lot of hard training required in the weeks and months ahead, and I am confident that the rapid pace with which I have been improving will continue.