10-20 January 2019

#MYCHALLENGETOUR 10 WEEK TRAINING PROGRAM

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Want to ride in the Challenge Tour presented by The Advertiser but haven't started training yet? Join our #MyChallengeTour 10-week Challenge and you'll get up to speed in no time for the big ride on Saturday 19 January!

And whether you take on our 10-week program or not, #MyChallengeTour is the perfect place to join the club and clock up the kilometres with the rest of your training buddies!


The Plan

Our 10-week plan is straightforward, easy and a great way to get you up-to-speed for the full distance of the Challenge Tour. 

If you find it's too easy, you can always dial up your pace, or keep going for a few extra kilometres. Does it look too hard, you can always reel it in - after all, there are four Challenge distances for riders of all capabilities. 

Ride types

Sat/Sun: The Weekender  - the long grind. Clock up the kilometres over a long weekend ride on either Saturday or Sunday.

Tuesday: The Hard HIIT - your Tuesday ride is setup for interval training. Pick a long flat stretch of road or find a tough hill to spike your metabolism.

Thursday: The Grinder - up the pace for 15-20 minutes then dial it back to a relaxed spin recovery for the same duration. 



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*Before commencing the Challenge Tour training program it is recommended that Participants obtain advice from a qualified medical practitioner to ensure that the program is suitable for the participant’s health, safety and physical condition. 

 Participants undertaking the Challenge Tour training program do so at their own risk. Cycling involves a degree of physical exertion and physical risk. If you do not wish to be exposed to these risks you should not participate in cycling activities.

Week 1: 10-16 November

This week's Schedule (Week 1: 10 November-16 November)

Today's session: 40km ride / 2 hours

Start off with getting 40km under your belt - or - about two hours of riding at roughly 20km/h. Ensure you do some light stretching at the end of your ride and stay hydrated!

Today's session: Rest Day

Rest Days are reserved for just that - rest. If you rode on Saturday, it means you get a Sunday and Monday break. But don't be entirely inactive, here are some things you should consider today:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: Interval Training (On-Road or Indoor) - 45 minutes

  • 5 x 30-second bursts, 1 minute recovery between each (7.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • 5 x 90-second bursts, 3-minute recovery between each (22.5 minutes total)
  • Light spin home

This high-intensity interval (HIIT) training is perfect for a long, lonely stretch of road, or a hill where you can push yourself hard and then have adequate space to recover - always be mindful of other road users when you're hitting 100%! If you don't to go on road, you can always do this session on a trainer.

Today's session: Rest Day

Your mid-week recovery day should incorporate some light activity, but don't over-do it! Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: On/Off training - 1 hour

  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace home

Today's session: Rest Day

Ensure you are well rested for the weekend's big ride. An early bed-time tonight (if you're considering your ride on Saturday) is a must, as well as some more light activity. Also take the opportunity to hydrate tonight before tomorrow's long ride. Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike


*Before commencing the #MyChallengeTour training program it is recommended that Participants obtain advice from a qualified medical practitioner to ensure that the program is suitable for the participant’s health, safety and physical condition. 

 Participants undertaking the Challenge Tour training program do so at their own risk. Cycling involves a degree of physical exertion and physical risk. If you do not wish to be exposed to these risks you should not participate in cycling activities.

Week 2: 17-23 November

This week's Schedule (Week 2: 17 November-23 November)

Today's session: 45km ride / 2h 15m

Step it up by five kilometres this week to reinforce your training last week, but try and add some lumpy terrain (a few rolling hills should do it). Ensure you do some light stretching at the end of your ride and stay hydrated!

Today's session: Rest Day

Rest Days are reserved for just that - rest. If you rode on Saturday, it means you get a Sunday and Monday break. But don't be entirely inactive, here are some things you should consider today:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: Interval Training (On-Road or Indoor) - 45 minutes

  • 5 x 30-second bursts, 1 minute recovery between each (7.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • 5 x 90-second bursts, 3-minute recovery between each (22.5 minutes total)
  • Light spin home

This high-intensity interval (HIIT) training is perfect for a long, lonely stretch of road, or a hill where you can push yourself hard and then have adequate space to recover - always be mindful of other road users when you're hitting 100%! If you don't to go on road, you can always do this session on a trainer.

Today's session: Rest Day

Your mid-week recovery day should incorporate some light activity, but don't over-do it! Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: On/Off training - 1 hour

  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace home

Today's session: Rest Day

Ensure you are well rested for the weekend's big ride. An early bed-time tonight (if you're considering your ride on Saturday) is a must, as well as some more light activity. Also take the opportunity to hydrate tonight before tomorrow's long ride. Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike


*Before commencing the #MyChallengeTour training program it is recommended that Participants obtain advice from a qualified medical practitioner to ensure that the program is suitable for the participant’s health, safety and physical condition. 

 Participants undertaking the Challenge Tour training program do so at their own risk. Cycling involves a degree of physical exertion and physical risk. If you do not wish to be exposed to these risks you should not participate in cycling activities.

Week 3: 24-30 November

This week's Schedule (Week 3: 24-30 November)

Today's session: 50km ride / 2.5hrs

Step it up by another five kilometres this weekend and continue building in more challenging elevation profile to your ride. We reckon now would be a good time to find a long, steady ascent to mimic the finish of the Goolwa-Strathablyn section.

Ensure you do some light stretching at the end of your ride and stay hydrated!

Today's session: Rest Day

Rest Days are reserved for just that - rest. If you rode on Saturday, it means you get a Sunday and Monday break. But don't be entirely inactive, here are some things you should consider today:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: Interval Training (On-Road or Indoor) - 45 minutes

  • 5 x 30-second bursts, 1 minute recovery between each (7.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • 5 x 90-second bursts, 3-minute recovery between each (22.5 minutes total)
  • Light spin home

This high-intensity interval (HIIT) training is perfect for a long, lonely stretch of road, or a hill where you can push yourself hard and then have adequate space to recover - always be mindful of other road users when you're hitting 100%! If you don't to go on road, you can always do this session on a trainer.

Today's session: Rest Day

Your mid-week recovery day should incorporate some light activity, but don't over-do it! Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: On/Off training - 1 hour

  • 20 minutes @ 75% pace
  • 10 minutes of spin @ 25% pace
  • 20 minutes @ 75% pace
  • 10 minutes of spin @ 25% pace home

Today's session: Rest Day

Ensure you are well rested for the weekend's big ride. An early bed-time tonight (if you're considering your ride on Saturday) is a must, as well as some more light activity. Also take the opportunity to hydrate tonight before tomorrow's long ride. Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike


*Before commencing the #MyChallengeTour training program it is recommended that Participants obtain advice from a qualified medical practitioner to ensure that the program is suitable for the participant’s health, safety and physical condition. 

 Participants undertaking the Challenge Tour training program do so at their own risk. Cycling involves a degree of physical exertion and physical risk. If you do not wish to be exposed to these risks you should not participate in cycling activities.

Week 4: 1-7 December

This week's Schedule (Week 4: 1-7 December)

Today's session: 60km ride / 3 hours

Now we're starting to get series, with little over a month before the Challenge Tour presented by The Advertiser. This weekend, go hunting for a headwind, and see how you go riding against it. Keep finding ways to incorporate ascents and descents into the ride - after all, there will be a few of them come the big day. 

Remember: Undertake some light stretching at the end of your ride and stay hydrated!

Today's session: Rest Day

Rest Days are reserved for just that - rest. If you rode on Saturday, it means you get a Sunday and Monday break. But don't be entirely inactive, here are some things you should consider today:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: Interval Training (On-Road or Indoor) - 1 hour, 15 minutes

  • 5 x 30-second bursts, 1-minute recovery between each (7.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • 5 x 90-second bursts, 3-minute recovery between each (22.5 minutes total)
  • 5 x 2-minute bursts, 4-minute recovery between each (30 minutes total)
  • Light spin home

This high-intensity interval (HIIT) training is perfect for a long, lonely stretch of road, or a hill where you can push yourself hard and then have adequate space to recover - always be mindful of other road users when you're hitting 100%! If you don't to go on road, you can always do this session on a trainer. Make sure you use your recovery time properly - a genuine relaxed spin is always best.

Today's session: Rest Day

Your mid-week recovery day should incorporate some light activity, but don't over-do it! Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: On/Off training - 1 hour, 30 minutes

  • 20 minutes @ 75% pace
  • 10 minutes of spin @ 25% pace
  • 20 minutes @ 75% pace
  • 10 minutes of spin @ 25% pace home

Today's session: Rest Day

Ensure you are well rested for the weekend's big ride. An early bed-time tonight (if you're considering your ride on Saturday) is a must, as well as some more light activity. Also take the opportunity to hydrate tonight before tomorrow's long ride. Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike


*Before commencing the #MyChallengeTour training program it is recommended that Participants obtain advice from a qualified medical practitioner to ensure that the program is suitable for the participant’s health, safety and physical condition. 

 Participants undertaking the Challenge Tour training program do so at their own risk. Cycling involves a degree of physical exertion and physical risk. If you do not wish to be exposed to these risks you should not participate in cycling activities.

Week 5: 8-14 December

This week's Schedule (Week 5: 8-14 December)

Today's session: 60km ride / 3 hours

Now we're starting to get series, with little over a month before the Challenge Tour presented by The Advertiser. This weekend, go hunting for a headwind, and see how you go riding against it. Keep finding ways to incorporate ascents and descents into the ride - after all, there will be a few of them come the big day. 

Remember: Undertake some light stretching at the end of your ride and stay hydrated!

Today's session: Rest Day

Rest Days are reserved for just that - rest. If you rode on Saturday, it means you get a Sunday and Monday break. But don't be entirely inactive, here are some things you should consider today:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: Interval Training (On-Road or Indoor) - 90 minutes

  • 5 x 30-second bursts, 1-minute recovery between each (7.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • 5 x 90-second bursts, 3-minute recovery between each (22.5 minutes total)
  • 5 x 2-minute bursts, 4-minute recovery between each (30 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • Light spin home

This high-intensity interval (HIIT) training is perfect for a long, lonely stretch of road, or a hill where you can push yourself hard and then have adequate space to recover - always be mindful of other road users when you're hitting 100%! If you don't to go on road, you can always do this session on a trainer. Make sure you use your recovery time properly - a genuine relaxed spin is always best.

Today's session: Rest Day

Your mid-week recovery day should incorporate some light activity, but don't over-do it! Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: On/Off training - 1 hour, 30 minutes

  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace home

Today's session: Rest Day

Ensure you are well rested for the weekend's big ride. An early bed-time tonight (if you're considering your ride on Saturday) is a must, as well as some more light activity. Also take the opportunity to hydrate tonight before tomorrow's long ride. Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike


*Before commencing the #MyChallengeTour training program it is recommended that Participants obtain advice from a qualified medical practitioner to ensure that the program is suitable for the participant’s health, safety and physical condition. 

 Participants undertaking the Challenge Tour training program do so at their own risk. Cycling involves a degree of physical exertion and physical risk. If you do not wish to be exposed to these risks you should not participate in cycling activities.

Week 6: 15-21 December

This week's Schedule (Week 6: 15-21 December)

Today's session: 80km ride / 4 hours

We're really getting into it now. If you haven't tried working a climb into your riding yet, now is the time. For Adelaide locals (or those familiar with Adelaide), something like Norton Summit is a perfect test right about now - with its long, early drag testing your legs at a steady climb, before you can push hard up the hill after.

Remember: Undertake some light stretching at the end of your ride and stay hydrated!

Today's session: Rest Day

Rest Days are reserved for just that - rest. If you rode on Saturday, it means you get a Sunday and Monday break. But don't be entirely inactive, here are some things you should consider today:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: Interval Training (On-Road or Indoor) - 90 minutes

  • 5 x 30-second bursts, 1-minute recovery between each (7.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • 5 x 90-second bursts, 3-minute recovery between each (22.5 minutes total)
  • 5 x 2-minute bursts, 4-minute recovery between each (30 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • Light spin home

This high-intensity interval (HIIT) training is perfect for a long, lonely stretch of road, or a hill where you can push yourself hard and then have adequate space to recover - always be mindful of other road users when you're hitting 100%! If you don't to go on road, you can always do this session on a trainer. Make sure you use your recovery time properly - a genuine relaxed spin is always best.

Today's session: Rest Day

Your mid-week recovery day should incorporate some light activity, but don't over-do it! Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: On/Off training - 1 hour, 30 minutes

  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace 
  • 15 minutes @ 75% pace
  • Spin home

Today's session: Rest Day

Ensure you are well rested for the weekend's big ride. An early bed-time tonight (if you're considering your ride on Saturday) is a must, as well as some more light activity. Also take the opportunity to hydrate tonight before tomorrow's long ride. Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike


*Before commencing the #MyChallengeTour training program it is recommended that Participants obtain advice from a qualified medical practitioner to ensure that the program is suitable for the participant’s health, safety and physical condition. 

 Participants undertaking the Challenge Tour training program do so at their own risk. Cycling involves a degree of physical exertion and physical risk. If you do not wish to be exposed to these risks you should not participate in cycling activities.

Week 7: 22-28 December

This week's Schedule (Week 7: 22-28 December)

Today's session: 95km ride / 4 hours, 45 minutes

You and your buddies will face one of your sternest tests this week - Christmas lunching and riding your bike. Never fear, your long ride is well before the Christmas feast! We're up to 95km now - almost two-thirds of the full distance. If you're able to get out of the saddle comfortably at the end of the week and you're feeling fit and training regularly, you could certainly consider registering for the full race distance if you haven't already. Check out the distances here.

Remember: Undertake some light stretching at the end of your ride and stay hydrated!

Today's session: Rest Day

Rest Days are reserved for just that - rest. If you rode on Saturday, it means you get a Sunday and Monday break. But don't be entirely inactive, here are some things you should consider today:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: Interval Training (On-Road or Indoor) - 2 hours

  • 5 x 30-second bursts, 1-minute recovery between each (7.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • 5 x 90-second bursts, 3-minute recovery between each (22.5 minutes total)
  • 5 x 2-minute bursts, 4-minute recovery between each (30 minutes total)
  • 5 x 90-second bursts, 3-minute recovery between each (22.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • 5 x 30-second bursts, 1-minute recovery between each (7.5 minutes total) followed by light spin home and recovery stretching, hydration and eating.

This high-intensity interval (HIIT) training is perfect for a long, lonely stretch of road, or a hill where you can push yourself hard and then have adequate space to recover - always be mindful of other road users when you're hitting 100%! If you don't to go on road, you can always do this session on a trainer. Make sure you use your recovery time properly - a genuine relaxed spin is always best.

Today's session: Rest Day

Your mid-week recovery day should incorporate some light activity, but don't over-do it! Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: On/Off training - 2 hours

  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace 
  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace home

Today's session: Rest Day

Ensure you are well rested for the weekend's big ride. An early bed-time tonight (if you're considering your ride on Saturday) is a must, as well as some more light activity. Also take the opportunity to hydrate tonight before tomorrow's long ride. Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike


*Before commencing the #MyChallengeTour training program it is recommended that Participants obtain advice from a qualified medical practitioner to ensure that the program is suitable for the participant’s health, safety and physical condition. 

 Participants undertaking the Challenge Tour training program do so at their own risk. Cycling involves a degree of physical exertion and physical risk. If you do not wish to be exposed to these risks you should not participate in cycling activities.

Week 8: 29 December - 4 January

This week's Schedule (Week 8: 29 December - 4 January)

Today's session: 100km ride / 5 hours

Haven't registered for the Challenge Tour presented by The Advertiser yet? Check out the distances here.

100km today, and if you're able to get through this one, you can put up your hand and say you've completed roughly two-thirds of the full race distance. This weekend would be a good day to try cycling from Myponga, where the 100km leg starts, through the Fleurieu to Strathalbyn - ensuring you are familiar with the undulating middle and end sections of the stage. Remember there's a climb at Inman Valley and the long drag to Strathalbyn.

If starting at Myponga isn't for you. Look to incorporate at least one climb of around 3.5% over 3 kilometres to mimic the rise at Inman Valley, as well as one long steady uphill section of around 10km at between 1 and 2 %.

Remember: Undertake some light stretching at the end of your ride and stay hydrated!

Today's session: Rest Day

Rest Days are reserved for just that - rest. If you rode on Saturday, it means you get a Sunday and Monday break. But don't be entirely inactive, here are some things you should consider today:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: Interval Training (On-Road or Indoor) - 2 hours

  • 5 x 30-second bursts, 1-minute recovery between each (7.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • 5 x 90-second bursts, 3-minute recovery between each (22.5 minutes total)
  • 5 x 2-minute bursts, 4-minute recovery between each (30 minutes total)
  • 5 x 90-second bursts, 3-minute recovery between each (22.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • 5 x 30-second bursts, 1-minute recovery between each (7.5 minutes total) followed by light spin home and recovery stretching, hydration and eating.

This high-intensity interval (HIIT) training is perfect for a long, lonely stretch of road, or a hill where you can push yourself hard and then have adequate space to recover - always be mindful of other road users when you're hitting 100%! If you don't to go on road, you can always do this session on a trainer. Make sure you use your recovery time properly - a genuine relaxed spin is always best.

Today's session: Rest Day

Your mid-week recovery day should incorporate some light activity, but don't over-do it! Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: On/Off training - 2 hours, 40 minutes

  • 20 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • 20 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • 20 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace 
  • 20 minutes @ 75% pace
  • 15 minutes of spin @ 25% 
  • 20 minutes @ 75% pace
  • spin home

Today's session: Rest Day

Ensure you are well rested for the weekend's big ride. An early bed-time tonight (if you're considering your ride on Saturday) is a must, as well as some more light activity. Also take the opportunity to hydrate tonight before tomorrow's long ride. Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike


*Before commencing the #MyChallengeTour training program it is recommended that Participants obtain advice from a qualified medical practitioner to ensure that the program is suitable for the participant’s health, safety and physical condition. 

 Participants undertaking the Challenge Tour training program do so at their own risk. Cycling involves a degree of physical exertion and physical risk. If you do not wish to be exposed to these risks you should not participate in cycling activities.

Week 9: 5-11 January

This week's Schedule (Week 9: 5-11 January)

Today's session: 110km ride / 5 hours, 30 minutes

Haven't registered for the Challenge Tour presented by The Advertiser yet? Check out the distances here.

Do what you did last week, but now that you're thinking about Sellicks Hill and that first big tilt up the Southern Expressway, you'll what to add in a climb that mimics the following:

  • Expressway Start: Approx 6.21% average over 2.1km
  • Sellicks Hill: Approx 3.5% over 2.9km

Remember: Undertake some light stretching at the end of your ride and stay hydrated!

Today's session: Rest Day

Rest Days are reserved for just that - rest. If you rode on Saturday, it means you get a Sunday and Monday break. But don't be entirely inactive, here are some things you should consider today:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: Interval Training (On-Road or Indoor) - 2 hours

  • 5 x 30-second bursts, 1-minute recovery between each (7.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • 5 x 90-second bursts, 3-minute recovery between each (22.5 minutes total)
  • 5 x 2-minute bursts, 4-minute recovery between each (30 minutes total)
  • 5 x 90-second bursts, 3-minute recovery between each (22.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • 5 x 30-second bursts, 1-minute recovery between each (7.5 minutes total) followed by light spin home and recovery stretching, hydration and eating.

This high-intensity interval (HIIT) training is perfect for a long, lonely stretch of road, or a hill where you can push yourself hard and then have adequate space to recover - always be mindful of other road users when you're hitting 100%! If you don't to go on road, you can always do this session on a trainer. Make sure you use your recovery time properly - a genuine relaxed spin is always best.

Today's session: Rest Day

Your mid-week recovery day should incorporate some light activity, but don't over-do it! Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: On/Off training - 2 hours, 5 minutes

  • 20 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • 20 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • 20 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace 
  • 20 minutes @ 75% pace
  • Spin home

Today's session: Rest Day

Ensure you are well rested for the weekend's big ride. An early bed-time tonight (if you're considering your ride on Saturday) is a must, as well as some more light activity. Also take the opportunity to hydrate tonight before tomorrow's long ride. Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike


*Before commencing the #MyChallengeTour training program it is recommended that Participants obtain advice from a qualified medical practitioner to ensure that the program is suitable for the participant’s health, safety and physical condition. 

 Participants undertaking the Challenge Tour training program do so at their own risk. Cycling involves a degree of physical exertion and physical risk. If you do not wish to be exposed to these risks you should not participate in cycling activities.

Week 10: 12-18 January

This week's Schedule (Week 10: 12-18 January)

This weekend's session: 120km ride - two ascents compuslory / 6 hours

This is deadline week. If you haven't registered you'll want to do it now by picking a route here.

120km at 6 hours is still fairly leisurely - and assumes you finish with an average speed of 20km/h. You'll want to focus on long, flat riding, tackling at least two climbs and a long 10km steady ascent. That will ensure you tick off all the elevation types you're set to encounter in the Challenge Tour presented by The Advertiser. It's most important that you don't cook yourself this week - take it easy, clock the kilometres and make sure you rest and recovery properly.


Today's session: Rest Day

Rest Days are reserved for just that - rest. If you rode on Saturday, it means you get a Sunday and Monday break. But don't be entirely inactive, here are some things you should consider today:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: Interval Training (On-Road or Indoor) - 1 hour

  • 5 x 30-second bursts, 1-minute recovery between each (7.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • 5 x 90-second bursts, 3-minute recovery between each (22.5 minutes total)
  • 5 x 1-minute bursts, 2-minute recovery between each (15 minutes total)
  • Followed by light spin home and recovery stretching, hydration and eating.

This high-intensity interval (HIIT) training is perfect for a long, lonely stretch of road, or a hill where you can push yourself hard and then have adequate space to recover - always be mindful of other road users when you're hitting 100%! If you don't to go on road, you can always do this session on a trainer. Make sure you use your recovery time properly - a genuine relaxed spin is always best.

Today's session: Rest Day

Your mid-week recovery day should incorporate some light activity, but don't over-do it! Consider:

  • Walking for 30 minutes
  • Light stretching or yoga
  • A gentle recovery swim
  • Light spinning on a stationery bike

Today's session: On/Off training - 2 hours, 5 minutes

  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • 15 minutes @ 75% pace
  • 15 minutes of spin @ 25% pace
  • Spin home

Today's session: Rest Day

Ensure you are well rested for Saturday - your big day is one sleep away. 

An early bed-time tonight ahead of your 6am start is a must, as well as some very light activity. Hydrate tonight and make sure you've carbed-up, you're going to need it.


*Before commencing the #MyChallengeTour training program it is recommended that Participants obtain advice from a qualified medical practitioner to ensure that the program is suitable for the participant’s health, safety and physical condition. 

 Participants undertaking the Challenge Tour training program do so at their own risk. Cycling involves a degree of physical exertion and physical risk. If you do not wish to be exposed to these risks you should not participate in cycling activities.

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