Prepare for Sani2C, South Africa’s best-known three-day mountain bike stage race, with a structured 16-week plan from TRIFIT coach Telani Grobler.
The route covers about 270 km over three days, with close to 4,000 m of climbing and over 5,000 m of descending. Stage 2 is the big day: around 96 km with nearly 1,900 m up and more than 2,300 m down. This plan is built around that profile.
You race as a pair, so you train as one: agreeing a sustainable pace, letting the rider finding it harder set the pace, regrouping after descents and sharing food.
WHAT’S INSIDE
16 weeks of bike and strength workouts that sync to Garmin, Wahoo, Zwift and other devices
About 6:30–10:45 hours a week in build weeks and 5–6 hours in recovery weeks
FTP tests in weeks 4, 8 and 12
Climbs building from 2 × 10 minutes to a continuous 30-minute climb straight after a descent
Trail sessions for cornering, braking and line choice
Back-to-back weekends building to 4:30 on Saturday (optional 5 hours) and 2:30 on Sunday
An optional three-day riding block in week 13
Gut training from 40–60 g to 70–80 g of carbohydrate per hour, with amounts to pack for every long ride
A full race rehearsal in week 14: race bike setup, tyre pressures, hydration pack, clothing, breakfast and race food
Two short strength sessions a week
An indoor and outdoor option for every ride
A taper and a race week with pacing, fuelling and recovery guidance for each stage
Set the plan to end on your Stage 3 date (the Saturday). A free TrainingPeaks account is enough.
ABOUT THE COACH
Telani Grobler is the founder of TRIFIT Performance Endurance, with 19 years of experience coaching runners, cyclists and triathletes. www.trifit.co.za
General training guidance that does not replace medical advice. Not affiliated with, endorsed by or sponsored by Sani2C or its organisers.
Telani Grobler is the founder of TRIFIT Performance Endurance, with 19 years of experience in fitness and coaching. She coaches runners, cyclists, mountain bikers and triathletes in South Africa, the Gulf and internationally, from first races to full-distance triathlon and stage races. Her plans are built around your race: the course, the climbing and the conditions, with clear targets, fuelling guidance and a race-day guide. www.trifit.co.za