16-25 January 2026, South Australia

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Adelaide Epic Ride 12 Week Training Guide

Set a new goal and get it done!

Thursday23.01 Lowres 59 2028 X 1347

Olympian, world champion and current SASI Cycling Scholarship coach at AusCycling Ash Ankudinoff has devised a 12 week training program to get you ready for the challenge.

Our Adelaide Epic Ride 12 week training guide is designed to get you to the start line feeling strong and prepared. Whether you're aiming to conquer the full distance or simply looking to build peak cycling fitness, this supportive plan is your blueprint for success.

Each week includes specific ride targets, recovery tips and motivational advice to keep you moving forward. Remember, slow progress is better than no progress — keep pushing!

Register for Adelaide Epic Ride now

Before you get started

    • Make sure your bike position is set up well and is comfortable and suitable for you.
    • Ensure your bike has recently had a service, with good tread on the tyres and chain in good condition.
    • Wear suitable clothing, bright coloured jerseys or tops to be seen on the road and breathable fabrics. A good pair of bike shorts is a must.
    • Use front and rear lights to stay visible and safe.
    • Keep a training diary and record your rides and how you felt throughout each session.
    • Use a heart rate monitor or power metre to track progress and follow the program.
    • If you become sick or injured, take a few days off to recover fully. Pushing through will only delay recovery.
    • Be consistent and challenge yourself. Slow progress is better than no progress.

KEY RULE: Warm up in Zone 1 or 2 for 15–20 minutes before your efforts.

    • Warm down for at least 10 minutes after each ride.
    • Complete efforts on a safe stretch of road.
    • Sprints: out of the seat, gear of your choice, go as hard as you can for the prescribed time.
    • Eat and drink enough throughout your rides to avoid the 'bonk'.
    • Drink 400–900ml/hr to stay hydrated, especially in warmer months.
    • Eat 60g/kg of carbs during rides for over 1 hour.

To get the most out of your training, it's important to understand how your body responds to effort. Whether you're using a heart rate monitor or a power metre, these zones will help guide your intensity and ensure you're training smart.

For those using an Heart Rate zones watch or monitor for their rides:

  • Zone 1 (50–59% HR max) - Easy: Gentle pace, perfect for recovery rides. You should feel relaxed with minimal effort.
  • Zone 2 (60–69% HR max) - Steady: A comfortable pace where conversation is easy. Great for building endurance.
  • Zone 3 (70–79% HR max) - Brisk: Breathing becomes more noticeable. You’ll need focus on maintaining this effort.
  • Zone 4 (80–89% HR max) - Hard: Talking becomes difficult. You’re working, but still in control.
  • Zone 5 (90–100% HR max) - Very Hard: This is your top-end effort. Breathing is heavy, and you’re pushing your limits.

 

For those using a power metre for their rides:

  • Zone 1 (Recovery) <55% FTP - Very Easy: Minimal pressure on the pedals. Ideal for recovery and warm-ups.
  • Zone 2 (Endurance) 56–75% FTP - Steady: You can ride for hours here. Breathing is regular, and you can still chat.
  • Zone 3 (Tempo) 76–90% FTP - Brisk: You’ll need concentration to hold this pace. Talking becomes harder.
  • Zone 4 (Threshold) 91–105% FTP - Hard: Breathing is heavy. You’re working hard but not maxed out.
  • Zone 5 (VO2 Max) 106–120% FTP - Very Hard: Short, intense efforts. You’ll feel the burn quickly.
  • Zone 6 (Anaerobic Capacity) >121% FTP - Maximum Effort: Sprint-level intensity. These efforts are short and sharp.
Weekly Training Plan
Week 1 — Let's get riding!

Week 1 — Starting 31 October 

 

Ride Plan

  • Friday: Check your bike and kit over, making sure everything is ready for you to begin riding tomorrow

  • Saturday: 1.5hrs free ride. Flat ride or hilly terrain. Zone 1

  • Sunday: 2hrs- Moderate terrain. Group ride, practice riding in a group.  Zone 2

  • Monday: Rest day

  • Tuesday: 1hr- Flat terrain.  10sec sprints every 5min.

  • Wednesday: 1hr Easy Road ride, indoor or outdoor Zone 1

  • Thursday: 1.5hrs- moderate terrain. Group ride, if possible, include 15min at Zone 3/ Tempo

Summary

Introduction week. An opportunity to get some consistency on the bike, reach out to some of your riding friends and go for a ride with them. Overall, an easy week with a few efforts to get you started. 

Week 2 — Starting 7 November
Week 2 — Keep Pushing!

Week 2 — Starting 7 November

 

Ride Plan

  • Friday: 1hr easy road ride- indoor or outdoor Zone 1

  • Saturday: 1.5hr-  A mix of Zone 1 & 2 for the ride. After a good warm up, include 4x10sec sprints with 5min recovery between each effort.

  • Sunday: 2-2.5hrs Endurance ride with a group if possible. Moderate terrain. Zone 2

  • Monday: Rest day - Opportunity to get a massage or stretching session

  • Tuesday: 2hr- moderate terrain, Zone 2. Include 30min Zone 3. (3x10min at Z3) 10min rest in between each effort. Norton Summit/Montacute would be a great climb for these efforts. 

  • Wednesday: 1.5hrs- Hilly terrain. Aim for 30min of climbing, zone 3 

  • Thursday: 1-2hrs- Flat-Moderate terrain. With a group if possible. Mix of zone 1 and 2. 

Summary

Workload through this week will be slightly more than previous week. Ensure you keep the consistency on the bike. Introducing some hilly rides and some sprints.

Suggestion: do the efforts up Norton Summit or Montacute as similar gradient hills will be in the Epic. 

Week 3
Week 3 — Find your rhythm

Week 3 — Starting 14 November

 

Ride Plan

  • Friday: 1hr free ride- Zone 1 or Day off

  • Saturday: 2hrs free ride. Flat ride or hilly terrain. Lower Zone 2

  • Sunday: 3hrs Endurance ride. Hilly terrain, Zone 2 & 3

  • Monday: Rest day - Opportunity to get a massage or stretching session

  • Tuesday: 1.5hrs- moderate - hilly terrain in zone 2. Include 40min at zone 3.  (4x10min at Z3) 10min rest between each effort. Norton summit/Montacute would be a great climb for these efforts

  • Wednesday: 1hr- am or pm, hilly terrain. Focus on controlled breathing and get into a good rhythm when climbing. 

  • Thursday: 1-2hrs- group ride if possible. Focus on getting comfortable riding with a group. Zone 1

Summary

Another medium week and continuation from last week. Few key things to work on this week when climbing. Settling into a good rhythm and controlled breathing when climbing. In and out of the seat. Keep up the stretching and massage if you can on your 'rest' days. 

Week 4
Week 4 — Climb with confidence

Week 4 — Starting 21 November 

 

Ride Plan

  • Friday: 1hr- Indoor or road. Zone 1

  • Saturday: 2hrs- Moderate-Hilly terrain. Group ride if possible. Zone 2 for majority of ride. 

  • Sunday: 2hrs- Moderate-hilly terrain. Aiming for 45min of climbing in total. Focus on breathing and good rhythm when climbing.

  • Monday: Rest day - Opportunity to get a massage or stretching session

  • Tuesday: 1.5hrs- Hilly loop or indoor. Aim for 50min at zone 3. 

  • Wednesday: 1hr free ride with 4x10sec sprints every 10min

  • Thursday: 1hr- Indoor or road. Zone 1

Summary

This week will be an easy week to recover from the last 2 medium size weeks on the bike. Be sure to take those easy rides, easy. There will be 2 quality sessions within this week to keep working on your climbing. Keep up the stretching throughout the week.

Week 5
Week 5 — Build yourself up

Week 5 — Starting 28th November 

 

Ride Plan

  • Friday: 1hr easy road ride, zone 1 

  • Saturday: 2hrs- Moderate-Hilly terrain. Group ride if possible. Zone 2 for majority of rides. 

  • Sunday: 3-3.5hrs Group ride, hilly terrain. (Include 2x20min climbs, zone 3 and zone 4.) Norton Summit would be a good option for these 20-minute climbs. 

  • Monday: Optional ride on indoor trainer or on road. Zone 1.

  • Tuesday: 2hrs- Moderate terrain or indoors. Aim for 1hr in zone 3 effort in total

  • Wednesday: 1.5hrs- Moderate- hilly terrain. Include 4x6min efforts at Zone 4 and 5 efforts. (on a climb) with 5mins recovery. Aiming for 24mins of hard work. 

  • Thursday: 2hrs- Moderate terrain. Zone 2 for majority ride.

Summary

This will be a hard week, post easy week.  Make sure you prioritise rest and recovery between sessions with hard efforts. This week we are introducing some longer/harder efforts, the aim is to accumulate up to an hour of hard climbing for the week. 

Week 6
Week 6 — Halfway hustle

Week 6 — Starting 14 November

 

Ride Plan

  • Friday: 1hr easy road ride, zone 1 

  • Saturday: 2hrs- Moderate to hilly terrain. Zone 2

  • Sunday: 3-3.5hrs- Hilly terrain. Zone 2 on flats, zone 3 and 4 on hills. In and out of the seat when climbing. Aim for 1500m+ vertical metres. 

  • Monday: Optional recovery ride on indoor trainer or on road. Zone 1.

  • Tuesday: 2hrs- Group ride, focus on cornering and descending today. Include 5x1min efforts at Zone 5/6. 10min recovery between each effort.

  • Wednesday: 2hrs- Hilly terrain. Aim for 1hr of total climbing time. Zone 2 & 3. 

  • Thursday: 2hrs- Moderate- hilly terrain. Include 3x8min at zone 4 and 5. Aiming for 24min of hard work. In and out of the saddle when climbing. 

Summary

HALFWAY POINT - by now you should be feeling relatively fit from the past 5 weeks of training. You would have accumulated a lot of climbing time, make sure you are in and out of the seat when climbing. 

Week 7
Week 7 — Stronger every day

Week 7 — Starting 12 December 

 

Ride Plan

  • Friday: 1hr Easy Road ride- indoor or outdoor Zone 1

  • Saturday: 2hr ride- Flat terrain. Zone 1 

  • Sunday: Sunday: 3-4hrs- Opportunity to go and climb the hills that are a part of the "Epic" ride. Aim for 40-60min of hard climbing at zone 4 and 5. Aim for 1500m+ vertical metres. 

  • Monday: Rest day - Opportunity to get a massage or stretching session

  • Tuesday: 2hrs- Moderate terrain. Include 4x8sec sprints with 10min recovery between each effort.

  • Wednesday: 2hr - Include 4x10min efforts at zone 4 and 5 with 10min recovery between each effort. Aiming for 40min of hard work

  • Thursday: 2hrs- Moderate terrain. Zone 2 and 3

Summary

Another hard week on the bike this week. The last hard week ahead of the "epic" ride. Make sure you are prioritising your rest and recovery between sessions. Another week where climbing is the key focus. Challenge yourself to do the 116km or 136km epic loop over the weekend.  

Week 8
Week 8 — Recovery is training too

Week 8 — Starting 19 December 

 

Ride Plan

  • Friday: 1hr Easy road ride- indoor or outdoor Zone 1

  • Saturday: Rest day - Opportunity to get a massage or stretching session

  • Sunday: 2hrs- Flat terrain. Zone 2  for majority of ride

  • Monday: Rest day - Opportunity to get a massage or stretching session

  • Tuesday: 1.5hrs- Moderate terrain. Zone 2 

  • Wednesday: 2hr ride- Flat terrain. Zone 1 

  • Thursday: Merry Christmas!

Summary

Easy week!! This week will be focused on freshening up after the 3 hard weeks on the bike. Be sure to keep easy rides, easy. 

Week 9
Week 9 — Test your limits

Week 9 — Starting 26 December 

 

Ride Plan

  • Friday: 2hrs- Moderate terrain Zone 2 on flat terrain, Zone 3 and 4 on hills

  • Saturday: 2hr- Flat terrain. Zone 1, 6sec fast spin every 5mins

  • Sunday: 3-4hrs- Opportunity to go and climb the hills that are a part of the "Epic" ride. Aim for 40-60min of hard climbing at zone 4 and. Aim for 1800m+ Vertical metres. 

  • Monday: Rest day - Opportunity to get a massage or stretching session

  • Tuesday: 1.5hr- Moderate terrain. Zone 1 and Zone 2 ride. 

  • Wednesday: 2hr ride- Moderate terrain. Include 6x1min efforts at Zone 6 effort. 10min recovery between each effort 

  • Thursday: 1.5hrs- Moderate -hilly terrain. Zone 2 ride

Summary

You should feel refreshed after a week easier, this week there are a few key sessions with effort. An opportunity to ride in a group, focus on descending, cornering or climbing within the group. Key sessions will be Wednesday and Saturday. 

Week 10
Week 10 — Peak performance

Week 10 — Starting 2 January

 

Ride Plan

  • Friday: Optional 1hr easy ride, Zone 1 

  • Saturday: 1.5hrs- Flat terrain. Zone 1

  • Sunday: 3hrs- Moderate-hilly terrain. Group ride if possible. Zone 2 and 3. Include 4x8sec sprints, 5min recovery between each effort

  • Monday: Rest day - Opportunity to get a massage or stretching session

  • Tuesday: 2hrs- Hilly terrain, long climbing day. Aim for 30-40mins of controlled, hard climbing at zone 3 and 4. 

  • Wednesday: 1.5-2hrs- Flat terrain with a group if possible. Zone 2 

  • Thursday: 1.5hrs- Moderate terrain. Majority of ride in upper zone 2. 

Summary

Last hard week before the workload decreased. Aim to ride in a group, focus on descending, cornering or climbing. Few efforts to get through ahead of taper period. 

Week 11
Week 11 — Challenge yourself

Week 11 - Starting 9 January

 

Ride Plan

  • Friday: Optional 1hr easy ride, Zone 1

  • Saturday: 1.5hr-  A mix of Zone 1 & 2 for the ride. After a good warm up, include 4x10sec sprints with 5min recovery between each effort.

  • Sunday: 3-4hrs- Opportunity to go and climb the hills that are a part of the "Epic" ride. Aim for 40-60min of hard climbing at zone 4 and. Aim for 1800m+ Vertical metres.

  • Monday: Rest day - Opportunity to get a massage or stretching session

  • Tuesday: 2hr- Flat-moderate terrain. Include 5x1min efforts at zone 5/6. 5min recovery between each effort.

  • Wednesday: 1hr- Flat terrain. Zone 1

  • Thursday: 1.5hrs- Moderate terrain. Aim for 30min of total climbing for the ride.

Summary

With 2 weeks to go before the event you should have confidence in knowing you can ride the full distance and climb well. Few key sessions this week, with some solid efforts. Tuesday then 2- day block over Saturday, Sunday.

Week 12
Week 12 — Eyes on the Epic

Week 12 - Starting 16 January 

 

Ride Plan

  • Friday: Rest Day 

  • Saturday: 2hrs- Flat terrain. Zone 2 for majority of ride 

  • Sunday: 1.5hrs- Moderate- Hilly terrain. Include zone 3 and 4. Aim for 30mins hard work. 5-8min climbs

  • Monday: 2hrs- Flat terrain. Zone 2 for majority of ride 

  • Tuesday: Optional 1hr easy ride, Zone 1 

  • Wednesday: 1-1.5hr- Flat-Hilly terrain. Zone 2 on flat terrain, Zone 3 and 4 on climbs. Include 1x8min at Z3, 1x4min at Z4, 2x1min at Z6. 1:1 recovery

  • Thursday: Optional easy ride today or you can have day off prior to race. Totally up to you! 

Summary

The weeks sessions are a great way to see how you would pace the climbs within the "Epic" ride. Make sure those easy rides are easy. 

Week 13
It's go time!

Week 13 — Starting 20 January

Friday: RACE DAY!!!!

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