Your Training Tips and Program is brought to you by Rupert Bezuidenhout: 

Rupert Bezuidenhout - Is a registered Biokineticist with a Masters in Biokinetics, Certified Intrinsic Coach and 10 years of experience in Corporate WELLNESS Operations. An avid mountainbiker with strong connections to the Institute of Sport Science and Development at the university of North West training center in the Northwest University.
You can also “Ask Rupert” any training related questions <HERE>
E-mail: rupert@wellnessafrica.com

A warm BIG Induna greeting from the Conditioning Team! 

With the days and minutes to race day ticking off and with less than 4 weeks to go to race day we have a good mind that you are most probably on one of 2, maybe 3, places pertaining your fitness. 

You either by now have had the luxury to develop a good Aerobic fitness base for the Induna race (See QUALITY VOLUME BASE PHASE below for some pointers if you want to be on par next year), or you have not (like the majority of us) had the time to give it any thought yet.  Or maybe you are somewhere in-between?  Well we would like to suggest some pointers, in the form of either a SHORT TERM INTERVENTION PLAN or a FULL OUT ASSAULT (or a combination of the two if you are the in-betweener), to help make sure you will definitely have a GREAT ride coming race day. 

When applying the SAID (Specific Adaptations for Imposed Demands) principle, your preparation for the BIG Induna will need to be uniquely different and specific for that optimal day in the saddle. 

The terrain of the Big Induna is uniquely unlike the majority of MTB racing terrain you will have experienced thus far – it is a real Mountain Bike Race.  When you hace done the Big Induna, you can call yourself a real mountain biker.  If you have already raced the BIG Induna before, you will know precisely what I mean.  This is mainly because it is a very technical, tight, twisty, mostly permitting low to medium speed terrain with many accelerations and punchy climbs. Thus your preparation will therefore need to be specific for an optimal day in the saddle.

Looking at the route profiles of the previous race, 2011 will be similar in many ways, but be sure to expect some surprises:

To help you to have the ride of your life, wheather that is just to complete the Big Induna or to achieve competatively,  we have the following professional advise.

Choose in which of the following categories you fall:

I am fit and want to have a peak performanve on the Big Indna 2011.

The Full Assault
This Program consists of:

• 6 Week Quality Volume Base Plan
• 6 Weeks Lactate / Power Endurance plan (Last 6 weeks before the Race)

I am not fit but I want to complete the Big Induna in a fassionable way.

Short Term Intervention Plan
(Last 6 Weeks Before Race)