10-20 January 2019

#MyChallengeTour - 10 week training challenge | Strava Club | Share Your Photos

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. 

This week's Schedule 

Today's session: 40km ride / 2 hours

Jump on the bike and spend two hours riding out 40 kilometres. If you're in Adelaide, that means you can roughly crank out a trip to the diagonally opposite side of town and back. Make sure you hydrate and eat. 

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 - 45 minutes per below.

  • 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%!

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 stationary 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

The full program


*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.

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Hilton Adelaide - Premier Partner of the Santos Tour Down Under
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