Cape Town Cycle Tour training plans
The wind won't care how hard you trained. Train for it anyway.
Cape Town Cycle Tour training plans built for the route, your level and the hours you actually have. Ride by feel or ride with power.
Instant PDF download · — · 4 levels · 12-week or 8-week · Sources cited for every training claim
Most riders lose their time in the last 40 km. Chapman's Peak hurts, Suikerbossie breaks you, and the southeaster finishes the job. A generic plan doesn't train you for any of it.
Three questions. Thirty seconds.
Find your plan
Two ways to train
Everyday vs Pro
Ride by feel
Everyday
—
- Effort by feel: Easy, Steady, Strong, Hard, Very hard
- The talk test for every session
- Effort Ladder in week 1
- Timed Benchmark Ride
- Works on any bike
Ride with numbers
Pro
—
- Power and heart-rate zones
- FTP test and retests
- Zwift workout files
Both editions include
4 levels · a busy-week version every week · strength · fuelling · race-week pack · printable pacing card
Built for this route
Signature sessions
Chappies Repeats
Threshold climbing efforts built around Chapman's Peak. Steady pressure, no blowing up.
Southeaster Blocks
Holding even power into a headwind. The skill that saves the most time on the day.
Bossie Finisher
Hard climbing on tired legs, so Suikerbossie feels like just another hill.
What you download
Inside the PDF
- 01How to use it
- 02The race at a glance
- 03Find your feel / Find your zones
- 04Your 12 weeks
- 05Week-by-week sessions
- 06Signature sessions
- 07Strength
- 08Fuelling and hydration
- 09Race week and race day
- 10Top-tube pacing card
- 11Sources
One-off price. Yours to keep.
Pick your plan
Everyday
Ride by feel. No gadgets needed.
Pro
Power and heart-rate targets plus Zwift files.
Plan + Bunch
Most completePro plus the WhatsApp bunch, voice notes and live Q&A.
Secure checkout with Stitch.
Wrong level? Email us within 7 days and we'll swap it.
Every training and nutrition number in the plan cites published research or the official route sources.
Bosquet et al. 2007 (tapering) · Seiler 2010 (intensity) · Wallis & Podlogar 2022 (carbohydrate) · ISSN 2021 (caffeine)
Who writes it
Written by an elite-category racer who rides this route every season.