Home > Fitness > Sport > Cycling Updated 11 March 2013 Prepping to win Winning the Cape Argus Pick n Pay Cycle Tour takes careful preparation. We spoke to Herman Fouche and Team Bonitas about their road to victory. 0 Team Bonitas How bikes and cars can peacefully coexist on the road Really funny cycling moments Herman Fouche finished first in the 2013 Cape Argus Pick n Pay Cycle tour. Here's how he conquered this huge challenge.Fouche started cycling when he was 10 years old. He first started riding BMX bikes and from there it progressed. He always wanted to be a professional cyclist and improve on his achievements. Fouche says it was surreal when he noticed he had won the race. "It took me a while to realise that I had won. It still feels unreal. But I am happy. I have an amazing team and am extremely happy to have won this year."In 2011 he competed in the Cape Argus and came third, last year he came second and this year he won. "I think this year was my year to win. I've been training with an amazing team and we really worked hard to achieve our goals."Diet and nutritionBeing a cyclist and athlete, a healthy diet is your number one priority. Fouche and the Bonitas team all agree on eating healthily and staying fit. "We as a team eat a lot of carbs, protein and veggies and spend time in the gym and on the road to keep fit," says team member Luthando Kaka.How cyclists train for a raceClint Hendricks (21), one of the youngest Bonitas team members, explains how they prepare before a major race:Monday: Rest day, on this day the team rest and prepare themselves.Tuesday: 3-4 hours on the road, with rests in between.Wednesday: Longer hours, 5-6 hours with breaks in between.Thursday: Focus on sprints (rapid power accelerations) and cardio exercises. Friday: Coffee ride, one hour rides.Saturday: Pre-race prep, 2 hour rides and rest. Mental readiness for a race Being physically fit and ready for a race increases your chances of excelling. But your mental state needs to be on par with your fitness. "I went to see a sports psychologist before the race. I discussed my goals and what I want. I felt I needed to do that," says Fouche. He has a very solid support system both at home and in the team. He feels it’s very important to have that structure and thanks all his team members and supporters for being behind him all the way. Graig-Lee Smith NEXT ON HEALTH24X Pumping iron? Try longer breaks between sets for maximum muscle growth 2016-05-11 14:06 More: SportCycling advertisement Read Health24’s Comments Policy Comment on this story 0 comments Comments have been closed for this article. Logout Comment 0 characters remaining Share on Facebook Loading comments... From our sponsors Sun protection for all children Understanding your sunscreen The science behind cosmeceuticals Do you know these 5 facts about skincare? Live healthier The debate continues » Working out in the concrete jungle 7 top butt exercises for guys 10 things pole dancing can do for you The running vs. walking debate There are many different theories when it comes to the running vs. walking for health and weight loss. Veganism a crime? » Running the Comrades Marathon on a vegan diet Are vegans unnatural beasts? Can a vegan be really healthy? Should it be a crime to raise a baby on vegan food? After a number of cases of malnourishment in Italy, it may become a crime to feed children under 16 a vegan diet.