sani2c 2027 training plan

The three days

Distances and climbing from the organiser's route page. They can vary slightly from year to year.

Day 2 is the big one: the most climbing, the descent into the Umkomaas Valley and the technical climb out of it, and Steve's Spruit, where you cross the river 14 times on wooden bridges. Day 3 finishes over the floating bridge at Scottburgh beach and a short final time trial to the golf club.

What makes a stage race different

Most riders can get through one long day on adrenaline. sani2c asks you to do it three times, starting each day on legs that are still tired from the last. That changes what you train for:

• Back-to-back endurance. Long rides on consecutive days matter more than one heroic ride.
• Recovery between stages. Eating, drinking and sleeping well each evening are part of the race.
• Skills. Singletrack, loose descents, floating bridges and river crossings take less energy when you are confident on them.
• Riding with a partner. If you ride with a teammate, you will be riding together for three days. Train together, and agree on the pace before the start.

The training phases

From early November there are about six months to the start. That is a comfortable runway if you already ride regularly.

A typical week in March

Skills worth practising

• Descending. Weight back and low, eyes up, brakes before the corner rather than in it. Loose descents get easier with practice, not with bravery.
• Technical climbs. Pick a gear early, stay seated to keep the back wheel gripping, and keep pedalling smoothly.
• Narrow bridges and singletrack. Look where you want to go, not at the edge. Practise riding narrow lines at slow speed.
• Mechanicals. Practise fixing a puncture and a broken chain at home, so you can do it quickly on the trail.

Fuelling and recovery

Each day is four to seven hours on the bike for most riders, and you have to be ready to go again the next morning.

• On the bike: roughly 60 g of carbohydrate an hour, and up to about 90 g if your gut is trained for it. Start eating early and keep going.
• After each stage: carbohydrate and some protein soon after you finish, then a proper meal, plenty to drink and an early night.
• In training: practise the whole routine on your back-to-back weekends. The nutrition tracking guide covers fuelling the training around it.

Fitting it into your year

The Cape Town Cycle Tour on 14 March falls in the build phase and makes a good long endurance day on the road. Keep a few days of easier riding afterwards, then carry on with your trail weekends.

How SportMentor builds your sani2c plan

Tell your mentor you are riding sani2c, which version, your goal and how many days a week you can ride. It builds a week-by-week plan to the start from your own training, whether that comes from Garmin, COROS, Polar, Suunto, Intervals.icu, Strava or Fitbit, or from rides you log yourself.

• Sessions are set from what you are actually riding, by heart rate, or by power if your device records it.
• Back-to-back weekends and the three-day block are built into the plan, and the weeks ahead adjust when life gets in the way.
• Guided strength sessions fit around your riding and your kit.

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Questions riders ask

How fit do I need to be for sani2c?

Fit enough to ride four to five hours on a mountain bike, then do it again the next day and the day after. That is what to build towards. The total climbing over the three days is close to 4,000 m, so you need hill fitness as well as endurance.

What is the difference between the Adventure and the OG?

Both ride the same three-day route from Underberg to Scottburgh. The Adventure runs from 5 to 7 May 2027 and the OG from 6 to 8 May 2027. The OG includes the elite race and the e-bike race category. Check sani2c.co.za for which suits you.

How many hours a week should I train?

Most riders build from about five or six hours a week in summer to eight to twelve hours in their biggest weeks in March and April. What matters most is regular long rides, and some weekends of back-to-back long rides.

How do I recover between stages?

Eat and drink as soon as you finish a stage, with carbohydrate and some protein. Then put your feet up, keep eating real meals, and get to bed early. Practise this in training on your back-to-back weekends, so the routine is familiar by May.

Can I ride sani2c on an e-bike?

E-bikes are catered for in the OG event. Check sani2c.co.za for the current e-bike rules and categories before you enter.

This guide is general training information, not medical advice. Check with your doctor before starting a big training block, especially if you have a heart condition, an injury or another health concern.