126 replies to this topic Post Order

[Maryks]

Me-rida, on 07 September 2010 - 11:40 , said:

18hours a week!! I am jealous....

I agree if you are serious about fitness and customised program is the only way to go.  Every professional sportperson has one because it is the most efficient way to improve performance.

That said you can still get pretty fit using more generic programs found in Mens Health and online, but it will probably not be as efficient.

Fortunately, these programs are for pro's as well as recreational cyclists who want to get more out of their training and get better results with each race!

[Me-rida]

Maryks, on 26 August 2010 - 11:06 , said:

Before I start writing programs for someone, I always ask them a few questions in order to determine their current fitness level, time available, etc.  I also determine thresholds according to maximum heart rate.  If you do not know your maximum heart rate, I use a formula according to age to calculate it theoretically.  Hope this answers your question.

Would you not need more information to build a custom program? Information such as resting heart rate, heart rates at various power outputs, max power output and recover time?

Assessment of muscle strength and balance?

[Maryks]

Me-rida, on 07 September 2010 - 03:16 , said:

Would you not need more information to build a custom program? Information such as resting heart rate, heart rates at various power outputs, max power output and recover time?

Assessment of muscle strength and balance?

Yes, I would need some info such as max heart rate, time available to train, current fitness level, etc.  But I do not need all the detail you mentioned such as heart rates at various power outputs, recover time or assessment of strength and balance.  As you can see I just need the basics!

[4ph3X]

I've bought one and cannot wait to start using it for training!

[CharlV]

Maryks, on 17 September 2010 - 03:36 , said:

bump

Maryks sent you a PM tx
Charl

[Tjokkits]

Got an interval program from maryke and the diffirence in performance after 3 weeks is visible

[FROGEYE]

Hi Maryke

what to ask you .... i want to do a 10km/40km/5km duathlon by jan '11, but there is a 75km gaints castle mtb ride Apr '11 that i need to finish.... would you be able to do me a program for these two events??????
i haven't done that much running.

[Maryks]

FROGEYE, on 12 October 2010 - 02:38 , said:

Hi Maryke

what to ask you .... i want to do a 10km/40km/5km duathlon by jan '11, but there is a 75km gaints castle mtb ride Apr '11 that i need to finish.... would you be able to do me a program for these two events??????
i haven't done that much running.

Hi,

Can definitely help you!!  Just send me an email to maryke.verster87@gmail.com.

[Saudiq]

Hi Maryks,

I need to get a 6 program that will get me ready for Die burger which is on the 4 December. Are you able to assist me? Let me know.

[Maryks]

Saudiq, on 19 October 2010 - 12:50 , said:

Hi Maryks,

I need to get a 6 program that will get me ready for Die burger which is on the 4 December. Are you able to assist me? Let me know.

Hi Saudiq,

Sent you an email!!

[SMTG]

Maryks, on 02 November 2010 - 08:19 , said:

bump

Hi

Can I ask your advice...do you think its a good idea to do a 90km road race 2 weeks(this weekend) before the highveld 94.7?

Thanks

[Maryks]

SMTG, on 02 November 2010 - 08:36 , said:

Hi

Can I ask your advice...do you think its a good idea to do a 90km road race 2 weeks(this weekend) before the highveld 94.7?

Thanks

Hi,

Yes you can do the race this week.  Just make sure you do not push too hard the week before the 94.7.  You basically have to taper (only warm ups, warm downs and low intensity rides from Wednesday to Saturday with maybe some very short (not more than 30 minutes) high intensity rides with long rest between intervals on the Monday and Tuesday before the 94.7)during that week if you want to race this weekend.  Then it will be no problem!

[SMTG]

Maryks, on 02 November 2010 - 09:00 , said:

Hi,

Yes you can do the race this week.  Just make sure you do not push too hard the week before the 94.7.  You basically have to taper (only warm ups, warm downs and low intensity rides from Wednesday to Saturday with maybe some very short (not more than 30 minutes) high intensity rides with long rest between intervals on the Monday and Tuesday before the 94.7)during that week if you want to race this weekend.  Then it will be no problem!

Thanks mate! I'v never done a 90km before so I want to get prepared mentally for the for that distance as well for the highveld.

[dalem44]

Hi Maryks,

I would like to do the Mens Health Urbanathlon at the end of the month but I haven't been able to train too much. I have started running again and can do a 4km run without too much of a problem but the race is a 12km run with obstacles. What is the best way for me to train in order to get strong enough to complete the race in 1h20?

[Maryks]

dalem44, on 03 November 2010 - 09:26 , said:

Hi Maryks,

I would like to do the Mens Health Urbanathlon at the end of the month but I haven't been able to train too much. I have started running again and can do a 4km run without too much of a problem but the race is a 12km run with obstacles. What is the best way for me to train in order to get strong enough to complete the race in 1h20?

Hi,

I suggest that you do interval training consisting of short, high intensity sprints with long rest periods(lactate production intervals - 100-200m/rep) and longer, high intensity sprints with short rest periods(lactate toleration intervals - 100-800m/rep) twice during the week and then try to do low intensity runs also twice during the week and a long, low intensity run on the weekend (10 to 15 km).  What you should also do is find a route that has some obstacles in it like walls you have to climb over, fallen down trees you can jump over, etc.  Also do some upper body work and a small amount of lower body work in the gym or at home to help you gain strength for when you have to crawl, climb, etc.  

Please contact me at maryke.verster87@gmail.com if you are looking for a more individualized and detailed training program!!

[Mellow]

bump