Cycling · Cape Town Cycle Tour Edition
An 18-week, race-specific plan for the Cape Town Cycle Tour. Built for intermediate riders who want to climb with control, handle the wind and finish strong, not just survive.
Why this plan exists
Most riders lose their Cycle Tour the same way: too hard up Edinburgh Drive, too little food, and nothing left for Chapman’s Peak and Suikerbossie. Add the Cape wind and summer heat, and pacing matters more than raw fitness.
This plan builds your endurance with long rides to 4 hours 15 minutes, teaches you to climb with control on tired legs, and practises your fuelling on every long ride. A full race rehearsal in week 13 confirms your climbing power, pacing and fuel before you taper.
How it is different
A new structure every week: climbing ladders, over-unders, short uphill efforts, cadence work and long rides that copy the race’s changing terrain.
FTP tests in weeks 4, 8 and 12 using the same protocol every time, so your targets keep up with your fitness.
Late-ride climbs and a full race rehearsal in week 13, so you know your climbing power, your pacing and your fuel.
Inside the plan
Controlled endurance, smooth pedalling, tempo and the start of strength training.
A lighter week with your first 20-minute FTP test to set your zones.
Longer climbs, sweet-spot and threshold work, holiday notes, and an FTP retest in week 8.
Short uphill efforts above threshold, over-unders, your first 4-hour ride and a final retest in week 12.
A full race rehearsal, your 4 hour 15 minute peak ride and climbing on tired legs.
A fitness check, less volume, short race-pace reminders and race day on the Sunday of week 18.
Choose your option
Plan
paid in US dollars on TrainingPeaks
The full plan on TrainingPeaks, for riders who are happy to train on their own.
Plan + Race-Day Plan
once-off · paid securely by PayFast
The same plan, set up for you by Telani, with zones checks, a rehearsal review and your personal race-day plan.
You pay once. There is nothing to buy on TrainingPeaks. Telani’s support comes at the set points above; weekly feedback and plan changes are part of TRIFIT coaching.
Want a programme that adapts around your life every week? See TRIFIT cycling coaching →
Plan + Race-Day Plan
Telani sets up your plan in TrainingPeaks herself, so there is no store purchase to make. After that, you train on your own, and her support comes at set points: zones checks after weeks 4, 8 and 12, a review of your week 13 rehearsal, your race-day plan in week 17 and a pre-race call.
Tap “Book Plan + Race-Day Plan” and send your race date on WhatsApp.
You receive a PayFast payment link. Your place is confirmed once payment is complete.
Telani connects with you on TrainingPeaks and loads the full plan into your calendar, ending on race day.
Send your week 4, 8 and 12 FTP results for a zones check, and your week 13 rehearsal notes.
Your personal race-day plan arrives in week 17, followed by a call with Telani in race week.
Who it is for
Before you buy
Week 1 starts 18 weeks before race day, on a Monday. For a race on Sunday 14 March 2027, that is Monday 9 November 2026. Always check the official race website for the confirmed date.
Yes. Use an FTP tested in the last 4–6 weeks. If you don’t have one, do a 20-minute FTP test in the week before week 1. You retest in weeks 4, 8 and 12.
Yes. Begin at the week that matches your countdown to race day and complete the next FTP test (week 4, 8 or 12) first, so your zones are accurate. With fewer than 8 weeks to go, individual coaching is the safer route.
No. A free TrainingPeaks account is enough to receive and complete the plan.
After payment, Telani connects with you on TrainingPeaks and loads the full plan into your calendar, lined up to your race date. You train on your own and check in at set points: your week 4, 8 and 12 FTP results for a zones check, your week 13 rehearsal notes, and your race-day plan from Telani in week 17, followed by a call in race week. Weekly feedback and plan changes are part of TRIFIT coaching, not this package.
The longest ride is 4 hours 15 minutes, in week 14. Weekday rides stay at 75 minutes or less.
Yes, or a smart trainer. Sessions are written as a percentage of FTP. Without one, you can ride by heart rate and effort, but the plan works best with power.
Weeks 7 and 8 fall over the holidays. Both weeks have notes on what to swap if your plans change, and the week 8 FTP test is best done on the morning of New Year’s Eve.
Skip what you missed and carry on with the current week. Do not try to catch up. For a programme that adapts around your life, TRIFIT coaching is the better option.
Yes. The plan has no fixed dates and works for other hilly 100–110 km road events. Race day is the Sunday of week 18.
A note on safety. Stop training and seek medical assistance if you experience chest pain, dizziness, unusual breathlessness or pain that changes how you move. Ride with lights, follow the rules of the road and choose safe routes for your efforts. This plan is general training guidance and does not replace medical advice. It is created independently by TRIFIT and is not affiliated with, endorsed by or sponsored by the Cape Town Cycle Tour or any race organiser.
Start your journey
Message Telani about your race, your training and which option suits you.
