Training Plan

Get Fit to Ride the Old Ghost Road


The Old Ghost Road is an iconic Mountain Biking Trail in New Zealand. The 85km single-track adventure takes the rider through remote valleys, mountain tops and river gorges. It is a Grade 4 (advanced) mountain biking trail and has a variable natural surface. For most fit and competent riders, The Old Ghost Road will typically be ridden over 2-4 days. A south to north route (Lyell to Seddonville) is strongly suggested for best experiencing the track.

Although you don’t need to be super fit to complete the ride, the better your fitness is the easier and more enjoyable this trip will be for you. This programme is designed for Intermediate Mountain Bikers to enhance their fitness.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of mountain bike missions and my success coaching hundreds of triathletes, cyclists and adventure racers.

This is an 8 week programme that can start at any time and progresses through phases to build you to your peak performance. Each week typically contains 4x bike rides (two recommended as mountain bike rides, the other two can be done on either a road bike or mountain bike). You will build up to doing a couple of long rides on back to back days in the weekend. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

Prior to using this plan, you should be able to ride comfortably for 2 hours.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Purchase the programme today for only $97* through Training Peaks and have it loaded directly into your Training Peaks account. Don’t have a Training Peaks account? Sign up for the free Basic Account today (and get upgraded to premium for your first 7 days).


*Training Peaks works in US currency and this price equates to ~NZ$11.36 per week on the current exchange rate.

Read about my adventure through the Old Ghost Road over two days.

Old Ghost Road Mountain Bike Adventure Day One


Old Ghost Road Mountain Bike Adventure Day One

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