The Pro Tour’s Adelaide-based Tour Down Under continues to grow in popularity as the first stage race of the season for major pro teams. The warm weather and moderate hills make it a great showcase event for new rider lineups. The course layout offers you a good chance to begin your cycling season as well. Go along for the ride with these six indoor trainer workouts that will take you on your own virtual, stage-by-stage tour of some of the most beautiful terrain in South Australia.
Stage 1: Mawson Lakes to Angaston
Ride from the Adelaide suburbs to the heart of the Barossa Valley vineyards.
Pro Course Your Workout
| Warm up through the flat streets of Mawson Lakes and Hillbank, both suburbs of Adelaide | 10 minutes, small chain ring, moderate gear at > 90 rpms |
| Challenge other riders for the king of the mountain in a short, 200 meter ascent into the foothills overlooking the city | 2 minutes, small chain ring, heavy gear, 85-95 rpms
1 minute recover, lighter gears
2 minutes big ring, heavy gear, >75 rpms |
| Ride east across the ridgeline and then quickly down a pass into Gawler, a town founded in the 1840s that initially grew because of local copper mining | 3 minutes large chain ring, light gear, 90-95 rpms 2 minutes, small chain ring, light gear, >95 rpms |
| Slowly climb east into the heart of the Barossa Valley with two sprints through local towns along the way | 2 minutes, large chain ring, moderate gear, >85 rpms 1 minute, small chain ring, >95 rpms 1 minute large chain large chain ring, moderate gear, >85 rpms 1 minute, small chain ring, >95 rpms |
| Ride three loops of a course between the major towns of wine country: Tanuda, which still retains its Germanic feel; Nurioopa, known for its cooperative development efforts; and Angaston, namesake of George Fife Angas, the region’s founder | 1 minute small chain ring, moderate gear 30 seconds big chain ring, heavy gear Repeat 3 times 5 minutes cool down, small chain ring, light gear |
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