When you partake in a multi-stage cycling event, you’ve got to prepare your body to withstand rigorous climbs, hours in the saddle, and mental fatigue—over and over again.
You’re somewhat of a mountain-biking masochist. It’s gonna hurt, but it’s also gonna be epic.
One such race is called the Nedbank Tour de Tuli, a four-day mountain bike excursion through the ancient elephant trails and unmarked routes of Botswana, Zimbabwe, and South Africa. Cyclists cover roughly 200 miles, gassing their quads and lungs for a worthy cause.
Wilderness Safaris is an ecotourism operator, which coordinates fundraising events, such as the Nedbank Tour de Tuli. All proceeds go toward its non-profit partner Children in the Wilderness, an environmental education and life skills program for rural children.
The Mountain Bike Stage Race Training Program
The following 6-month training plan is designed by Ryan Hodierne—a sports scientist, biomechanist with the Sports Science Centre at Singapore Sports Institute, and member of the High Performance Advisory Committee to South African Sports Confederation and Olympic Committee.
The plan is appropriate for beginners, but progresses to a higher skill and fitness level, requiring a greater amount of time and effort. This can also be used to train for a comparable multi-stage mountain biking event.
Note: Each training cycle covers 4 weeks. Week 1-3 will progress in duration and intensity; week 4 is a recovery week. Hodierne has also provided the option of a choice session each week, which is to be taken at your own discretion and should only benefit the plan, not hinder it.
Goal: To improve baseline fitness, confirm bike setup, and get familiarized with training.
24 weeks out
Week 1: 6 total training hours
Ride 1
Session: Moderate (6/10 intensity)
Sport: Mountain bike (MTB) on varied terrain on- and off-road
Duration: 1.5 hours
Ride 2
Session: Mild endurance (6/10 intensity)
Sport: MTB/road/trainer on flat route with sustained effort
Duration: 1.5 hours
Ride 3
Session: Long slow distance (5/10 intensity)
Sport: Road/trainer on varied terrain including hills with low effort
Duration: 3 hours
Rest day
Ride 4 (optional)
Session: Moderate (6/10 intensity)
Sport: Additional exercise other than cycling (pilates, running, yoga, strength training, swimming)
Duration: 1 hour
23 weeks out
Week 2: 7 total training hours
Ride 1
Session: Moderate (7/10 intensity)
Sport: MTB/road with hilly profile (ride the hills hard)
Duration: 2 hours
Ride 2
Session: Endurance (6/10 intensity)
Sport: MTB/road/trainer on varied terrain with sustained effort
Duration: 2 hours
Ride 3
Session: Long slow distance
Sport: MTB on varied terrain with low effort
Duration: 3 hours
Rest day
Ride 4 (optional)
Session: Moderate (6/10 intensity)
Sport: Additional exercise other than cycling (pilates, running, yoga, strength training, swimming)
Duration: 1 hour
22 weeks out
Week 3: 9 total training hours
Ride 1
Session: Moderate (7/10 intensity)
Sport: MTB/road on varied terrain (ride the flats hard)
Duration: 2 hours
Ride 2
Session: Endurance (8/10 intensity)
Sport: MTB/road/trainer group ride where is pace is just manageable
Duration: 2 hours
Ride 3
Session: Skills (6/10 intensity)
Sport: MTB; discover technical routes in your area and challenge yourself to build confidence.
Duration: 2 hours
Ride 4
Session: Long slow distance (3/10 intensity)
Sport: Road/trainer with hilly profile and easy cadence; focus on efficiency.
Duration: 3 hours
Ride 5 (optional)
Session: Moderate (6/10 intensity)
Sport: Additional exercise other than cycling (pilates, running, yoga, strength training, swimming)
Duration: 1 hour
21 weeks out
Week 4: 6 hours total training
Ride 1
Session: Easy (5/10 intensity)
Sport: MTB/road/trainer; familiarization ride using new kit, equipment, nutrition, route, and/or strategies
Duration: 1.5 hours
Ride 2
Session: Interval (6/10 intensity)
Sport: Road/trainer: 30-minute warmup + 2x 15-minute easy, 15-minute moderate + 30-minute cool down
Duration: 2 hours
Ride 3
Session: Long slow distance (6/10 intensity)
Sport: MTB/road/trainer with varied terrain and low effort
Duration: 2.5 hours
Rest day
Ride 4 (optional)
Session: Moderate (5/10 intensity)
Sport: Additional exercise other than cycling (pilates, running, yoga, strength training, swimming)
Duration: 1 hour
In need of some new wheels? Check out our mountain bike buyer’s guide.
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