Virgin Active Train Joburg
TRAINING
PROGRAMME
2023
Let’s get you
ready to ride
like a pro.
Book a simulation class to live, feel and breathe the
route from start to finish.
Join us on outrides from selected Virgin Active Clubs
to get you race-ready.
Not a Virgin Active member? No problem.
Join any Virgin Active Train Joburg outride and
enjoy member benefits for the day!
T&Cs apply.
Route Map
Cross-training has
loads of benefits
for cyclists
• Improved flexibility, stability and agility
• Reduced risk of injury by strengthening soft tissue and engaging
different muscle groups
• Enhanced breathing and aerobic capacity
• Improved bone density
• Adds variety and excitement to your training regime
Swimming
The ultimate low-impact,
full body workout.
• Breath control
• Heart health
Pro tip: If swimming isn’t already
part of your routine, opt for an
Aqua Fitness class to get started.
GRID
A unique combination of high-intensity
interval training, functional fitness, and
mobility.
• Better muscle economy
• Muscle strength
• Joint stability
• Minimised risk of injury
Pro tip: Avoid during intense training
weeks and ensure enough recovery time.
Pilates
The ultimate low-impact,
full body workout.
• Breath control
• Heart health
Yoga
A unique combination of high-intensity
interval training, functional fitness,
and mobility.
• Better muscle economy
• Muscle strength
• Joint stability
• Minimised risk of injury
Pro tip: Avoid during intense training
weeks and ensure enough
recovery time.
Can I cycle
and cross-train
on the same day?
The short answer is yes. Avoid doing intense cross-training
right after a tough session. To perform at your best and prevent
overdoing it, it’s best to leave 6 - 8 hours between different
activities when cross-training.
Remember to prioritise rest and recovery, and don’t
push yourself too hard in every session. Leave
some gas in the tank for the next one!
Simulation classes
for the win
Live and breathe the entire Virgin Active 947 Ride Joburg route in
just 4 segments. Each 1-hour class covers 24km of the race, giving
you the chance to experience the entire route before the big day.
Led by our incredible instructors, these classes combine
energising music with the ups, flats, and downs of the route,
pointing out iconic landmarks along the way.
Get one step ahead of the competition. Book now via the
Virgin Active App.
Come dressed in your race-day cycling kit and bring your cleats
along. Don’t forget essentials like a sweat towel, water bottle and
a device to track your session.
Novice Cyclist
14-week training programme for
Virgin Active 947 Ride Joburg
This programme is designed for new cyclists who have little to
no fitness experience. It takes a gradual, progressive approach to
building your fitness and endurance for long distance events.
NOVICE PROGRAMME WEEK 1-4
DATE DAY TRAINING ZONE
WEEK 1
14 AUG Monday Rest day
15 AUG Tuesday ZONE 1 & 2 WEEK: 30-minute ride
If you’re not actively
16 AUG Wednesday 30-minute ride
cycling, start
17 AUG Thursday building your base. Rest day – Yoga/Pilates
If you are currently
18 AUG Friday cycling, continue 30-minute ride
19 AUG Saturday building your base. 45-minute ride
20 AUG Sunday 45-minute ride
WEEK 2
21 AUG Monday Rest day
22 AUG Tuesday ZONE 1 & 2 WEEK: 30-minute ride
23 AUG Wednesday If you’re not actively 30-minute ride
cycling start building
24 AUG Thursday your base. If you are Rest day – Yoga/Pilates/Swim
currently cycling,
25 AUG Friday continue building 30-minute ride
26 AUG Saturday your base. 45-minute ride
27 AUG Sunday 45-minute Ride/Cycle Class
WEEK 3
28 AUG Monday Rest day
29 AUG Tuesday 45-minute ride
30 AUG Wednesday ZONE 3 WEEK: 45-minute ride
Your focus shifts to
31 AUG Thursday tempo riding and Rest day – GRID
improving sustainable
01 SEPT Friday power. 45-minute Cycle class
02 SEPT Saturday 60-minute ride
03 SEPT Sunday 60-minute ride
WEEK 4 - RECOVERY WEEK
04 SEPT Monday Rest day
05 SEPT Tuesday 30-minute ride
ZONE 2 WEEK:
06 SEPT Wednesday After 3 weeks of 45-minute ride
consistent pedalling
07 SEPT Thursday Rest day – Yoga/Pilates/Swim
and a tempo week,
08 SEPT Friday treat this as a rest 30-minute ride
week.
09 SEPT Saturday 45-minute ride
10 SEPT Sunday 60-minute ride
NOVICE PROGRAMME WEEK 5 - 8
DATE DAY TRAINING ZONE
WEEK 5
11 SEPT Monday Rest day
12 SEPT Tuesday 60-minute Cycle class
13 SEPT Wednesday ZONE 3 WEEK: 60-minute ride
Your focus shifts to
14 SEPT Thursday tempo riding and Rest day – Yoga/Pilates
improving sustainable
15 SEPT Friday power. 60-minute ride
16 SEPT Saturday 75-minute ride
17 SEPT Sunday 75-minute ride
WEEK 6
18 SEPT Monday Rest day
19 SEPT Tuesday 75-minute ride
20 SEPT Wednesday ZONE 4 WEEK: 75-minute ride
Your focus is to ride
21 SEPT Thursday Rest day – Yoga/Pilates
hard and include
22 SEPT Friday intervals. 75-minute ride
23 SEPT Saturday 90-minute ride
24 SEPT Sunday 90-minute ride
WEEK 7
25 SEPT Monday Rest day
26 SEPT Tuesday 60 - 90-minute Cycle class
ZONE 2 WEEK:
27 SEPT Wednesday After 3 weeks of 90-minute ride
consistent pedalling
28 SEPT Thursday Rest day – Yoga/Pilates
and a tempo week,
29 SEPT Friday treat this as a rest 90-minute ride
week.
30 SEPT Saturday 60-minute ride
1 OCT Sunday 90-minute ride
WEEK 8 - RECOVERY WEEK
02 OCT Monday Rest day
03 OCT Tuesday 45-minute ride
04 OCT Wednesday ZONE 3 WEEK: 90-minute Cycle class
Your focus shifts to
05 OCT Thursday tempo riding and Rest day – Pilates/Swim
improving sustainable
06 OCT Friday
power. 60-minute ride
07 OCT Saturday 45-minute ride
08 OCT Sunday 60-minute ride
NOVICE PROGRAMME WEEK 9 - 12
DATE DAY TRAINING ZONE
WEEK 9
09 OCT Monday Rest day
10 OCT Tuesday 60-minute ride
11 OCT Wednesday ZONE 4 & 5 WEEK: 90-minute Cycle class
Focus on increasing
12 OCT Thursday Rest day - Yoga
your maximum
13 OCT Friday power output. 120-minute ride
14 OCT Saturday 90-minute ride
15 OCT Sunday 120-minute ride
WEEK 10
16 OCT Monday Rest day
17 OCT Tuesday 90-minute ride
ZONE 2 WEEK:
18 OCT Wednesday After 3 weeks of 90-minute ride
consistent pedalling
19 OCT Thursday Rest day - Swim
and a tempo week,
20 OCT Friday treat this as a rest 150-minute ride
week.
21 OCT Saturday 90-minute ride
22 OCT Sunday 180-minute ride
WEEK 11 - RECOVERY WEEK
23 OCT Monday Rest day
24 OCT Tuesday 90-minute ride
25 OCT Wednesday ZONE 3 WEEK: 45-minute Cycle class
Your focus shifts
26 OCT Thursday to tempo riding Rest day
& improving
27 OCT Friday 90-minute ride
sustainable power
28 OCT Saturday 90-minute ride
29 OCT Sunday 90-minute ride
WEEK 12
30 OCT Monday Rest day
31 OCT Tuesday 120-minute ride
01 NOV Wednesday ZONE 4 & 5 WEEK: 90-minute Cycle class
Focus on increasing
02 NOV Thursday Rest day – Yoga/Pilates
your maximum power
03 NOV Friday output. 150-minute ride
04 NOV Saturday 180-minute ride
05 NOV Sunday 180-minute ride
NOVICE PROGRAMME WEEK 13 - RACE DAY
DATE DAY TRAINING ZONE
WEEK 13
06 NOV Monday Rest day
07 NOV Tuesday 120-minute ride
ZONE 1 & 2
08 NOV Wednesday 90-minute ride
TAPER WEEK:
09 NOV Thursday Focus on rest and Rest day - Yoga
recovery but keep
10 NOV Friday those legs active. 120-minute ride
11 NOV Saturday 150-minute ride
12 NOV Sunday 180-minute ride
WEEK 14 - TAPER
13 NOV Monday Rest day
14 NOV Tuesday 60-minute ride
15 NOV Wednesday ZONE 1 & 2 Rest day
TAPER WEEK:
16 NOV Thursday Focus on rest and 60-minute ride
17 NOV Friday recovery but keep Rest day
those legs active.
60-minute easy ride with three 1-to-2-minute
18 NOV Saturday
high intensity intervals
19 NOV - RACE DAY
Intermediate Cyclist
14-week training programme for
Virgin Active 947 Ride Joburg
This plan is for the rider who’s built a solid cycling foundation, with
moderate endurance and some experience with handling different terrains.
Get ready for a new challenge designed to prepare you for race day.
INTERMEDIATE PROGRAMME WEEK 1-4
DATE DAY TRAINING ZONE
WEEK 1
14 AUG Monday Rest day
15 AUG Tuesday ZONE 1 & 2 WEEK: 60 - 120-minute road ride
If you’re not actively
16 AUG Wednesday Rest day - Pilates
cycling, start
17 AUG Thursday building your base. 45 - 60-minute Indoor Cycle class
If you are currently
18 AUG Friday cycling, continue Rest day
19 AUG Saturday building your base. 60 - 90-minute road ride
20 AUG Sunday Rest day
WEEK 2
21 AUG Monday Rest day
22 AUG Tuesday ZONE 1 & 2 WEEK: 60 - 120-minute road ride
23 AUG Wednesday If you’re not actively 60 - 120-minute road ride
cycling start building
24 AUG Thursday your base. If you are 45 - 60-minute Indoor Cycle class
currently cycling,
25 AUG Friday continue building Rest day
26 AUG Saturday your base. 60 - 150-minute road ride
27 AUG Sunday Rest day
WEEK 3
28 AUG Monday Rest day
29 AUG Tuesday 120-minute road ride
30 AUG Wednesday ZONE 3 WEEK: Rest day – GRID
Your focus shifts to
31 AUG Thursday tempo riding and 45 - 60-minute Indoor Cycle class
improving sustainable
01 SEPT Friday power. Rest day
02 SEPT Saturday 120 - 180-minute road ride
03 SEPT Sunday 120 - 180-minute road ride
WEEK 4
04 SEPT Monday Rest day
05 SEPT Tuesday 90 - 120-minute road ride
ZONE 2 WEEK:
06 SEPT Wednesday After 3 weeks of Rest day – Aqua fitness/Swim
consistent pedalling
07 SEPT Thursday 90 - 120-minute road ride
and a tempo week,
08 SEPT Friday treat this as a rest Rest day
week.
09 SEPT Saturday 120 - 180-minute road ride
10 SEPT Sunday Rest day
INTERMEDIATE PROGRAMME WEEK 5-8
DATE DAY TRAINING ZONE
WEEK 5
11 SEPT Monday Rest day
12 SEPT Tuesday 120-minute road ride
13 SEPT Wednesday ZONE 3 WEEK: Rest day - Pilates
Your focus shifts to
14 SEPT Thursday tempo riding and 45 - 60-minute Indoor Cycle class
improving sustainable
15 SEPT Friday power. Rest day
16 SEPT Saturday 120 - 180-minute road ride
17 SEPT Sunday 120 - 180-minute road ride
WEEK 6
18 SEPT Monday Rest day
19 SEPT Tuesday 120-minute road ride
20 SEPT Wednesday ZONE 4 WEEK: 45 - 60-minute Indoor Cycle class
Your focus is to ride
21 SEPT Thursday Rest day
hard and include
22 SEPT Friday intervals. 75 - 120-minute road ride
23 SEPT Saturday 150-minute road ride
24 SEPT Sunday 120 - 180-minute road ride
WEEK 7
25 SEPT Monday Rest day
26 SEPT Tuesday 60 - 120-minute road ride
ZONE 2 WEEK:
27 SEPT Wednesday Rest day
After 3 weeks of
28 SEPT Thursday consistent pedalling 45 - 60-minute Indoor Cycle class
and a tempo week,
29 SEPT Friday treat this as a rest 60 - 120-minute road ride
week. 60 - 90-minute road ride or
30 SEPT Saturday
45 - 60-minute Indoor Cycle class
1 OCT Sunday 180 - 210-minute road ride
WEEK 8
02 OCT Monday Rest day
03 OCT Tuesday 120-minute road ride
04 OCT Wednesday ZONE 3 WEEK: Rest day - Pilates
Your focus shifts to
05 OCT Thursday tempo riding and 45 - 60-minute Indoor Cycle class
improving sustainable
06 OCT Friday Rest day
power.
07 OCT Saturday 180 - 240-minute road ride
08 OCT Sunday 75 - 150-minute road ride
INTERMEDIATE PROGRAMME WEEK 9-12
DATE DAY TRAINING ZONE
WEEK 9
09 OCT Monday Rest day
10 OCT Tuesday 120-minute road ride
11 OCT Wednesday ZONE 4 & 5 WEEK: Rest day - Yoga
Focus on increasing
12 OCT Thursday 45 - 60-minute Indoor Cycle class
your maximum
13 OCT Friday power output. Rest day
14 OCT Saturday 180 - 240-minute road ride
15 OCT Sunday 120 - 180-minute road ride
WEEK 10
16 OCT Monday Rest day
17 OCT Tuesday 60 - 120-minute road ride
ZONE 2 WEEK:
18 OCT Wednesday After 3 weeks of Rest day – Aqua fitness/Swim
consistent pedalling
19 OCT Thursday 60 - 120-minute road ride
and a tempo week,
20 OCT Friday treat this as a Rest day
rest week.
21 OCT Saturday 45 - 60-minute road ride or Indoor Cycle class
22 OCT Sunday Rest day
WEEK 11
23 OCT Monday Rest day
24 OCT Tuesday 120-minute road ride
25 OCT Wednesday ZONE 3 WEEK: Rest day - Pilates
Your focus shifts
26 OCT Thursday to tempo riding 45 - 60-minute Indoor Cycle class
& improving
27 OCT Friday Rest day
sustainable power.
28 OCT Saturday 180 - 240-minute road ride
29 OCT Sunday 75 - 150-minute road ride
WEEK 12
30 OCT Monday Rest day
31 OCT Tuesday 120-minute road ride
01 NOV Wednesday ZONE 4 & 5 WEEK: Rest day - Yoga
Focus on increasing
02 NOV Thursday 45 - 60-minute Indoor Cycle class
your maximum
03 NOV Friday power output. Rest day
04 NOV Saturday 180 - 240-minute road ride
05 NOV Sunday 120 - 180-minute road ride
INTERMEDIATE PROGRAMME WEEK 13
- RACE DAY
DATE DAY TRAINING ZONE
WEEK 13
06 NOV Monday Rest day
07 NOV Tuesday 60 - 120-minute road ride
ZONE 1 & 2
08 NOV Wednesday Rest day - Pilates
TAPER WEEK:
09 NOV Thursday Focus on rest and 60 - 120-minute road ride
recovery but keep
10 NOV Friday those legs active. Rest day
11 NOV Saturday 60 - 90-minute Cycle class
12 NOV Sunday 120 - 180-minute road ride
WEEK 14
13 NOV Monday Rest day
14 NOV Tuesday 60 - 120-minute road ride
15 NOV Wednesday ZONE 1 & 2 45 - 60-minute Cycle class
TAPER WEEK:
16 NOV Thursday Focus on rest and 60 - 120-minute road ride
17 NOV Friday recovery but keep Rest day
those legs active.
60 - 90-minute road ride
18 NOV Saturday
or Indoor Cycle class
19 NOV - RACE DAY
Training zones
Training % % Time in
Zones RPE Max of FTP Zone Purpose Physical adaptations Race fitness
HR
• Improves fat metabolism.
• More efficient use of energy.
• Gets muscles, tendons,
Establish base • Prepares the body for harder
Zone 1 <2 <68% <55% 1.5 hrs endurance
ligaments and nerves
training.
used to cycling.
• Hones technique and skill.
• Increases economy.
• Improves ability to use
• Helps you produce more power
69 - 56 - 2.5 hrs Improve oxygen and produce
Zone 2 2-3 with the same level of effort.
83% 75% - 14 days efficiency power.
• Hones technique and skill.
• Increases efficiency.
• Improves carbohydrate
Improve
84 - 76 - 30 mins metabolism. • Improved sustainable power,
Zone 3 3-4 sustainable
94% 90% - 8 hrs power
• Changes some fast twitch good for all cycling events.
muscle to slow twitch.
• Improves carbohydrate
• Improved sustainable race pace,
metabolism.
useful during tapering or pre-
95 - 91 - 10 - 60 Increase • Develops lactate
Zone 4 4-5 competition periods
105% 105% mins threshold threshold.
• Too much time in this zone can
• Changes some fast twitch
cause staleness.
muscle to slow twitch.
• Develops cardiovascular
Sustain a high system and VO2 max.
• Improved time-trialing ability
106 - 3- percentage • Improves anaerobic
Zone 5 6-7 >106% and resistance to short-term
120% 8 mins of maximal energy production.
fatigue.
aerobic power • Speeds turnover of waste
products.
121 - 30 secs Anaerobic • Increases maximum • Increased maximum power
Zone 6 >7 N/A
150% - 2 mins capacity power output. output.
• Increases maximum
• Develop race-specific skills at
muscle power.
5- Increase sprint race pace: starting power, sprint
Zone 7 MAX N/A N/A • Develops neural control
15 secs power output
of pedaling at a specific
speed and the ability to jump
away from the bunch.
cadence.
Have a nutrition
action plan
Just as you plan and schedule your training sessions, it is important
to plan how you eat during race prep.
• Decide what to eat and drink before, during, and after
training and races.
• Test and refine your nutrition strategy during longer rides.
• Be well-prepared by knowing what works best for you.
Nutrition
Make sure you eat enough
• Get enough energy during training.
• Not getting enough energy can harm performance and
training adaptation.
• Carbohydrates provide valuable and accessible energy for the body.
• Optimal diet: lots of carbs, moderate protein, less fat.
• Eat 1 - 2 handfuls of pasta, potato, rice, etc., or 2 - 4 slices of wholewheat
bread with lean meat for meals.
• Choose high-quality foods like whole grains, fruits, veggies, plant fats,
and lean proteins.
• Eat plant foods with different nutrients for better health benefits.
Timing is important
• Prioritise optimal nutrition before, during, and after intense training
or races.
• Carbo-loading is highly beneficial for race-day energy, especially if you
consumed limited carbohydrates during training.
• To carbo-load, increase carbohydrate intake three days before the event
while reducing exercise.
• Consume larger servings of carbohydrate-rich foods or more
concentrated sources.
• In the final 24 hours before the race, decrease high-fibre and
high-fat foods.
• Opt for small portions of protein to create room for
additional carbohydrates.
• Eat a meal 1 hour before exercise to fuel and prevent stomach issues.
• Aim for a comfortable feeling in the gut, neither too empty nor too full.
• Choose low or high Glycaemic Index (GI) carbohydrates based
on preference.
• Start eating and drinking within the first hour of exercise. Consume food
and fluids every hour during prolonged exercise.
• Use sports drinks or solid foods like sandwiches, potatoes,
or energy bars.
• Replenish energy and fluid stores after exercise for better recovery.
• Drink carbohydrate energy drinks immediately after finishing.
• Have a high carbohydrate meal or snack within 30 minutes after exercise.
• Eat high carbohydrate snacks every 2:00 for about 24 hours.
• Include fluids and gradually add protein for muscle repair.
Be practical
• Choose foods and fluids that are easy to eat, carry, and digest
during your race.
• Opt for portable options like hydration packs for sufficient fluid intake.
• Unwrap bars or date balls before the race to ensure easy access.
• Select foods that are not too dry, easy to chew, and swallow,
such as food purees.
• Avoid high protein and fat foods during intense exercise as they are
harder to digest.
• Test nutrition strategies during training and preparation races, avoiding
new approaches on race day.
Contributors
Dr Adrian Rotunno Ignus Oosthuizen
Sports and Exercise Medicine Physician Virgin Active National Group Exercise Manager
Fiddy Gey van Pittius Kim Hofmann
Virgin Active Head of Cycle Registered Dietician
Need pro help?
If you’re a serious competitor
looking for specific dietary advice,
visit the Association for Dietetics in
South Africa to speak to a dietician.
Train with us
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