- 5 x Taronga KOM Longs – this is the full Taronga hill from the Ferry Wharf to the Church.
- Full set of Mosman Hills from Parriwi Street to Coronation Street.
- 7 x Kevin Costner which runs along Wakehurst Parkway. It is slightly uphill and pure MTB Single Track.
- 2 x laps around the Manly Dam which is a pure VO2 Max test.
The Cape Epic is one of the most extreme endurance events and some even referred to it as the “Tour de France of mountain biking”. Riding almost 100km a day for eight straight days is no sprint, so here is how team Velosure, Luke Beuchat and Minter Barnard, is training for the upcoming Epic. At first, you might think that a couple of long rides a week is all that is required, but you would be mistaken. The most recent research on sports psychology reveals that to improve times during an endurance event you need to include a healthy set of intense short workouts. A long endurance workout would be a 4+ hour ride. By contrast, a short intense workout would be a ride for less than an hour where your heart rate is continually in the anaerobic zone (generally above 170 bpm). The theory behind this is that by training above your threshold you should be able to raise the heart rate zone at which you can race at for 3+ hours on end. This means a faster average time resulting in a faster overall time. Luckily this theory works well when you have a family. Having kids and work commitments mean you are always time poor! Luke and Minter incorporate four to five short, intense sessions into their weekly training routine. They call these sessions “ECS” as they ride with their ECS Group. These training sessions will always incorporate 45 minutes of flat out riding at your limit. They like riding with a training group as it always adds a healthy dose of competitiveness which pushes them a bit harder. The ECS sessions are usually a combination of the following: