The Cape Rouleur is a multi stage endurance road event that covers 600km and almost 6,000m + of climbing. It is a pro style event that has rolling road closures, seeded groups commensurate with ability and full technical, medical, logistic and pro crew support. The event is televised on Eurosport and Supersport. Cape Rouleur riders also get the opportunity to gain seeded entry to the Cape Town Cycle Tour, the world's largest individually timed cycle race followed by VIP hospitality. This gives participants a full week of cycling, comprising of a prologue, three stages of the Cape Rouleur, a 112km Festival ride into Cape Town escorted in style by the City traffic police.
Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 4-5 times. Small chain ring. CP180.
BT: Hill threshhold. After warm up ride 20-30 minutes up a steady grade at CP60. Seated. Smooth pedaling. 60+ rpm.
BT: Warm up 20-30 minutes. Then ride 2 hours steady at 62.5-67.5% of CP30 power. Observe heart rate at this effort if. What was your average HR for the steady state portion?
BT: Warm up. On 6-8% grade do 4-5 x 3 minutes at CP6 (3 minute recoveries). STANDING all the way up. Head up. Otherwise, heart rate zone 1-2.
BT: Long warm up. Then time trial 30 minutes. Flat out-back. Race effort. Record average power, speed & heart rate. Otherwise keep heart rate in zones 1-2.
Ride on rolling course. Big chain ring. Power no greater than CP90. Mostly heart rate zones 2-3. Seated on most hills.
BT: Criss-cross. Flat. Warm up. Ride 20 minutes. Criss-cross from CP60 to CP12 every 1-2 minutes. 85-100 rpm.