Ride Along: Your Tour Down Under Workout

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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