Our founder, Sally Petersen (nee de Jager) and her Sister making up the team Karoo Sisters, recently completed her 7th FNB Wines2Whales mountain biking event, one of South Africa’s most iconic multi-day races. Known for its incredible trails, festive atmosphere, and famous GEES (Afrikaans word for ‘in good spirit’), the Wines2Whales is as challenging as it is rewarding.

As an avid cyclist and the founder of AWOL Tours, Sally knows firsthand what it takes to prepare, both physically and mentally, for this unforgettable adventure. Here, she shares her top tips for getting race-ready and making the most of every moment along the route.

On the left, AWOL Tours Founder Sally De Jager with her sister Barbara.

 

  1. Start Training Early

You can’t fake fitness at Wines2Whales! Preparation should start at least 3 to 4 months before the race, with 10 to 12 hours of training per week. I like to follow the 80/20 rule: 80% of training in the endurance heart rate zone, and 20% at higher intensity for power and strength. That balance keeps your energy sustainable over multiple stages and makes the climbs feel a whole lot easier.

  1. Choose the Right Partner

Wines2Whales is a team race, and the right partner can make or break your experience. Find someone who rides at a similar pace and shares your sense of humour. It’s so much more fun when you can push each other and laugh when the going gets tough. There’s nothing worse than waiting at water tables (eating all the brownies and date balls!) or being the one chasing your partner up every hill. Train together, communicate, and remember, it’s a team effort. Sally rode all W2W events in the team “Karoo Sisters’ with her sister Barbara, so they could have a good, heart-to-heart, warts-and-all type relationship

  1. Train Like You’ll Race

Never try anything new on race day! Use the same shoes, kit, helmet, sunglasses, and even suncream that you’ve used in training. The only new item should be the official Wines2Whales cycling top and luckily, it’s excellent quality.

Use training rides to test your nutrition too. Try different gels, drinks, and snacks to find what works best for you. I also find creatine useful to boost both physical and mental performance.

  1. Get in Some Pre-Race Training with AWOL Tours

If you’re travelling from outside South Africa or just want to fine-tune your skills,  AWOL Tours offers guided pre-trip training rides designed to help you get used to the terrain and climate before race day.

You’ll ride trails similar to the Wines2Whales course, a mix of vineyards, forest tracks, and coastal climbs, led by experienced local guides. It’s a great way to:

  • Get familiar with the local terrain
  • Improve technical handling
  • Fine-tune pacing and nutrition
  • Enjoy the Cape Winelands before the event

We can even arrange multi-day cycling tours with accommodation near world-class single-track trails, so you can roll straight out of your hotel each morning.

  1. Pack Smart

Pack light! You’ll be carrying your own bag on first and last day, so stick to essentials. There’s plenty of food and hydration along the route, but bring your favourite bars or rehydrate sachets if you’re picky. AWOL Tours can make life easier by arranging high-quality full-suspension or e-bike rentals, so you don’t have to travel with your bike. We highly recommend that you book this in combination this with AWOL pre training rides, so you be familiar with your bike before the race starts. Prefer your own setup? We can help with logistics and transport too.

  1. During the Event
  • Eat and sleep well. You’ll need every ounce of energy for three days on the bike. Save the wine tastings for the finish line!
  • Stay positive. Don’t stress about small things, like riders calling for ‘track’ behind you.
  • Ride safely. Keep some distance on technical sections and ride within your comfort zone.
  • Enjoy the views. Mountains, fynbos, blue cranes, zebras, be sure to take it all in!
  • Keep your GEES! Ride hard, stay cheerful, and savour every moment. The spirit of this event is what makes it so special.
  1. Celebrate the Finish

Once you’ve crossed the finish line, it’s time to celebrate! AWOL Tours can help you make the most of your recovery with custom post-race experiences, from wine tasting in Stellenbosch to kayaking with whales in Hermanus or relaxing at a peaceful vineyard stay.

You’ve earned it!

Ride, Train, and Explore with AWOL Tours

Wines2Whales isn’t just a race, it’s an experience that captures the best of South Africa: breathtaking landscapes, camaraderie, and pure adventure. Let AWOL Tours help you train smart, ride strong, and explore South Africa’s best cycling trails before, during, and after the race.