Cape to Cape
Event | Mountain Biking | 12 Weeks | Coach: Mark Fenner
Browse Training Program
Wk 1 Getting started | THR Test
Getting started with this plan – understanding the schedule ahead, reading & understanding the training program, how to move sessions to suit your lifestyle & availability.
Wk 2 Over-Training, Missed Workouts & Sickness | Base development
This week, our exercises will progress as our body adjusted from last week’s training. We also want to avoid a very common thing that happens with the self coached athlete; Burn-out, Overreaching and Overtraining – so we’ll be addressing this topic this week.
Coach Fenz will also discuss how to understand signs of the common problems of athletes and reducing the risks, managing sickness and recovery.
Wk 3 Strength & Conditioning | Base Development
This week we’re going to progress our training exercises. Coach Kate Perry will show us again some new exercises to not only really help your cycling performance, but also enjoyment on the bike – because you’ll be stronger.
These exercises will help strengthen our body or our core and will carry you out in participating in a marathon or mountain bike training programs.
Wk 4 Nutrition & Hydration | Recovery
This week will be our recovery week; so our body will recover well and will not get burn-out, overreaching & overtraining as discussed in the past weeks.
Also this week, Coach Fenz will talk about Nutrition & Hydration. Together with Dean (originally from TORQ Nutrition Australia), they will discuss the fueling advantage; the importance of proper hydration and calculation of grams per hour carbohydrate intake depending on your event or race.
Wk 5 MTB Bike Skills - Part 1 - Pumping & Lateral Movement | Build Development
Our training and exercises this week will be more intense as we enter the Build Development Phase.
In the extra content, Coach Fenz joins Dylan Cooper (Ride Technics) to talk about the 1st part of our Bike Skills discussion. Dylan Cooper will show us the right body position when tackling obstacle courses; Pumping & Lateral Movement. Also, Mark Tupalski (an gun on a mountain bike) will give us tips about Loose Corners & Berms Riding.
Wk 6 MTB Bike Skills - Part 2 - Ascending & Descending in Technical Terrain | Build Development
Coach Fenz together with Dylan Cooper from Ride Technics will continue the 2nd part of our Bike Skills discussion; they will tackle the fundamental skills and techniques on employ when tackling obstacle courses. They will discuss Bunny Hop & Manuals, Step-ups, Drop-offs, also Ascending & descending in technical terrain.
Wk 7 MTB Skills - Part 3 – Braking Fundamentals | Build Development
Coach Fenz and Dylan Cooper from Ride Technics will continue their discussion about Mountain Bike Skills; the 3rd part of this discussion is the Braking Fundamentals, one of the fundamental techniques to master to gain valuable time on the trails.
We also chat with Mark Tupalski, on some techniques for riding on sand + Ascending or Climbing hills.
Wk 8 Making Sure The Bike Is All Ready To Go | Recovery week
Coach Fenz chats with Chris Hamilton to show us how to check our bike to make sure our bike is all ready to go.
Wk 9 Race Tactics & Interview | Peaking Phase
This week, our training will be harder and harder as we enter the Peaking Phase Training.
Also, Coach Fenz together with Mark Tupalski discussed Mark’s experience when he won the Cape to Cape Course; they will give us tips & ride tactics when taking the course.
Wk 10 Race Tactics & Interview Part 2 | Peaking Phase
As the last few weeks of training, Coach Fenz wants to make sure that we are in our best shape or condition as we continue our Peaking Phase Training.
Also, Coach Fenz together with Mark Tupalski continue their discussion about their experience on the Cape to Cape course for us to get tips & ideas on different ride tactics.
Wk 11 Mental Skills | Taper Week
This week will be our Taper Week as we move closer to our event. This week we’re going to adjust our training to make sure we’re in the best condition.
Also, Coach Fenz wants to share ideas about preparing & conditioning your mind to optimize your performance on your event or race day.
Wk 12 Final Tips | Race Week
Congratulations! You’ve finally reached the last week of the Cape to Cape Training Program!
This week will be the application of all the hard work in training starting from the 1st day as we enter the Race Week. Also, Coach Fenz will give us his final tips and preparation for the Cape to Cape trail course.
This Plan
Training for the Cape to Cape is very similar to training for any endurance type event. The demands of the event require a solid aerobic base and contrary to popular belief massively long hours are not needed to be able to do well.
Australia’s largest, longest running and most popular four day MTB stage race. Based in Margaret River Western Australia, this iconic riding experience includes access to stunning private trails, vineyard visits, brewery finishes and some of the warmest hospitality the region has to offer.
A multi-day stage race needs more than just a good level of fitness. With each day a different mix of punishing climbs, wicked long descents on both fire roads and single track with the need to backup fresh each day means your training needs to prepare you specificity for these demands.
This 12 week training program is designed to cover exactly that. Used by winners and grinners of the TORQ MTB team and masters riders alike to beat PB’s, our training programs are based on a winning formula and is tailored specifically for each individuals availability, skill and current fitness level.
[memb_has_any_tag tagid=1841 not=”not”]NOTE: To get access to this training program, simply purchase a CLUB membership & you’ll have full access to this training program + more.
[/memb_has_any_tag][memb_hide]BUTTON TO NON CLUB MEMBERS HOW TO GET ACCESS – BUY CLUB MEMBERSHIP[/memb_hide][memb_has_any_tag tagid=1841 not=”not”]
Join the FTP Training CLUB
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- 6 hour training availability
- 9 hour training availability
- 12 hour training availability
- PDF Training Program
- Written in your Today’s Plan Calendar (CLUB Plus members)
✓ Any participants wanting to ride in the Cape to Cape event.
✕ Aiming for top 10 of this event? We’d recommend getting 1:1 Coaching for a fully customised training program & data analysis & feedback to reach the top of all participants.
- If you’re a CLUB member, click on the ‘Enrol’ on this page.
- Once complete, you’ll be taken to a confirmation page.
- When you come back to this page (or refresh it) you’ll have immediate access to week 1 & your training program will officially START THIS COMING MONDAY 7AM SYDNEY TIME.
- Each following Saturday you’ll be given access to that upcoming week of training program & content to focus on for that week.
How many hours do I have to train?
We’re firm believers of training smarter, not just harder. It all depends on what you want to get out of your cycling – but we recommend at least 5-6hrs a week to see some measurable progress. Most of the training programs come with an option of 6, 9, or 12 hours of availability you can pick from.
What gear do I need?
We suggest at a minimum – a heart rate monitor & a cycling head unit.
We prefer using a power meter over a heart rate monitor – but both can work.
Paul Morgan
Damian Thomson, Cambell Baird, & Chris Ercegovich
Peta Mullens
Access your plan:
NOTE: as you progress through your training program, you will see each week appear above – normally released weekly from when you’ve enrolled in the training program.
Meet Your Coaches
Mark Fenner
(Fenz)
I’ve been involved with cycling since I was 10 years old. My passion for cycling has led me to race both road and mountain bikes in England and Europe, which led me into learning more around the science behind the sport. I love helping others achieve their absolute best – I’ve lectured Sports and Exercise Science, Anatomy and Physiology in England, been an outdoor educator and motivator at The Scots College and have received several qualifications from degrees to certificates.
Have a Question?
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