YOU’RE A HERO! Whether you’re aiming to crack a sub-two-hour 70 or just make it to the finish of the 58km, it’s always better to have a plan. Picture (G2C 2024): SUE MACLENNAN
The BUCO G2C mountain bike race from Makhanda to Port Alfred is on June 28 2026. If you haven’t taken your bike into your local bike shop for a service, now’s the time. The six-week Zero to G2C Hero training programme starting on Monday May 18 comes courtesy of The Cycle Asylum and is published weekly (ahead of when you need it!) in Talk of the Town – out on Thursdays, available at your favourite retail outlet. For details of the 58km and 70km routes, starting times and entry fees go to g2c.co.za. The Cycle Asylum are offering a 15% discount on a full service for G2C entrants. Call them at 046 624 8358 or pop into the shop at the business complex at 88 Albany Road, Port Alfred.
The Zero to G2C Hero 6-week MTB training plan
Overview
Preparation for the 58 km and 70 km MTB Race on 28 June
This plan is designed for:
Novice riders wanting to complete the race comfortably
Riders who completed the race previously and want to improve their time
The structure uses:
Perceived Effort (RPE)
Heart Rate Zones (HR)
MTB-specific endurance and climbing work
Strength training for durability and power
Recovery and tapering before race day
Training Intensity Guide
Perceived Effort Scale (RPE)
RPE
Effort
Feeling
1-2
Very Easy
Recovery pace, full conversation
3-4
Easy
Comfortable endurance pace
5-6
Moderate
Steady effort, breathing harder
7-8
Hard
Tough but sustainable
9
Very Hard
Near max effort
10
Max
Sprint effort
Heart Rate Zones
Zone
% Max HR
Purpose
Zone 1
50-60%
Recovery
Zone 2
60-70%
Aerobic endurance
Zone 3
70-80%
Tempo / race pace
Zone 4
80-90%
Threshold
Zone 5
90-100%
VO2 max / maximal effort
If riders do not know their max HR:
Estimate using: 220 minus age
Or use RPE as the primary guide
Weekly Structure Overview
Day
Focus
Monday
Rest / mobility
Tuesday
Intervals / intensity
Wednesday
Strength + recovery spin
Thursday
Tempo or climbing work
Friday
Rest
Saturday
Long MTB ride
Sunday
Recovery ride or endurance
Week 1 training plan: Mon 18 – Sun 24 May Base Building
Goal:
Build consistency and aerobic endurance.
Monday
Rest
15-20 min stretching or mobility
Tuesday — Endurance Intervals
60 min ride
4 × 5 min at RPE 6-7 / Zone 3
3 min easy between efforts
Gear Guidance
Use a comfortable steady gear
Keep pedalling smooth and controlled
During recoveries, shift into easy gears and spin lightly
Wednesday — Strength Session
Strength (2 rounds)
Goblet squats × 12
Walking lunges × 10 each leg
Glute bridges × 15
Push-ups × 10-15
Plank × 45 sec
Side plank × 30 sec each side
Optional
30 min easy spin in Zone 1-2
Use light gears and keep the legs relaxed
Thursday — Steady Tempo Ride
75 min ride
Ride mostly in Zone 2
Include 20 min steady tempo at RPE 6
Gear Guidance
Ride in a smooth steady gear
Avoid pushing heavy gears unnecessarily
Friday
Rest
Saturday — Long Ride
Novice Riders
2 hours easy MTB
Returning Riders
2.5 hours MTB with climbs
Intensity
Mostly Zone 2
Gear Guidance
Use easier gears on climbs to stay smooth and controlled
