Riding the Lions Karoo to Coast Challenge for the first time is a bucket-list goal for many cyclists. Covering 100km from Uniondale to Knysna via Prince Alfred’s Pass, the event rewards smart preparation, steady pacing and resilience — not raw speed.
This beginner-friendly training guide will help you arrive at the start line confident, prepared and ready to enjoy one of South Africa’s most iconic cycling events.
How Fit Do You Need to Be?
You don’t need to be an elite rider to finish the Lions Karoo to Coast, but you do need a solid endurance base. First-time riders should aim to comfortably handle:
- A 3–4 hour ride at an easy to moderate pace
- Long, steady climbs similar to Prince Alfred’s Pass
- Back-to-back riding days without excessive fatigue
When training for the Lions Karoo to Coast, consistency matters far more than intensity.
12-Week Beginner Training Plan
This plan assumes you can already ride comfortably for 90 minutes.
Weeks 1–4: Base Endurance
- 2–3 weekday rides (60–90 minutes, easy pace)
- 1 long weekend ride (2–3 hours)
- Focus on smooth cadence and basic fueling
Weeks 5–8: Strength & Climbing
- 2 weekday rides with sustained climbing efforts
- 1 endurance ride (3–4 hours)
- Include gravel or dirt road riding where possible
Weeks 9–10: Race Simulation
- 1 long ride of 4–5 hours
- Practise race-day pacing and nutrition
- Ride terrain similar to Prince Alfred’s Pass
Weeks 11–12: Taper
- Reduce training volume by 30–40%
- Keep legs fresh with short efforts
- Prioritise rest, hydration and sleep
Training Tips Specific to Karoo to Coast
- Pace the climb: Prince Alfred’s Pass rewards steady effort
- Fuel early and often: Start eating within the first 30 minutes
- Train on gravel: Confidence on loose surfaces saves energy
- Ride your race: Don’t get pulled into fast early pace groups
What Bike Should You Train On?
Train on the bike you plan to race:
- MTB: Focus on comfort and cadence
- Gravel bike: Prioritise endurance and core stability
- E-bike: Occasionally train without assistance to build fitness
A proper bike fit and comfort matter far more than marginal gains.
Common First-Time Lions Karoo to Coast Mistakes
- Starting too fast
- Skipping long rides
- Underestimating nutrition
- Riding unfamiliar equipment on race day
Avoiding these mistakes can make the difference between surviving and truly enjoying the ride.
Frequently Asked Questions
What are the event cut off times?
The cut off remains at the Kom se Pad / Knysna turn off at 14:30 and the Knysna High School at 16:30. There will be 7 start groups with approximately 5 minute intervals in between each group – the first group leaves at 07:30.
What weather can I expect at this time of the year on the route?
September is an unpredictable month weather wise on the race route. You are advised to monitor the relevant weather reports as you approach race day. You should dress accordingly and layers of suitable clothing are recommended.
How many water points are there and where are they placed?
WP1 is at 10km, Top of the Ou Wapad WP2 is at 22km, Top of the Prince Alfreds Pass WP3 is at 42km, Top of Dieprivier (just after the KOM) WP4 is at 54km, Kruisvallai WP5 is at 59km, BuffelsnekWP6 is at 70km, Entrance to Komsepad WP7 is at 81km, Gouna Forest Station WP8 is at 88km, Top of Simola and WP9 is at the Knysna High School Field Finish Line
How technical is the route – is there a lot of single track?
The route is mainly on the gravel roads of the Prince Alfred’s Pass with sections through the beautiful Kom se Pad – Knysna indigenous forest as you get closer to the finish line. There is minimal single track and this is at the start of the route where you ascend Die Ou Wa Pad and then have a quick descent after the top of the Wa Pad where you need to be careful and ride within your abilities.
Are there prizes for racing riders?
NEW in 2026 prize money for the first Gravel lady and man over the line. This is a CSA sanctioned event so there are prizes for the podium finishers. NEW in 2026 – we are bringing back age category FUN prizes.
Are E Bikes allowed?
Yes – we welcome E Bikes and there is a FREE E Bike batter transport service so riders can pick up their spare fully charged battery at Buffelsnek.
What is happening in Uniondale in 2026?
We are improving our Wine and Wheels Expo and riders are encouraged to spend Friday and Saturday in Uniondale – make it a long weekend adventure.
There is also a larger upgraded Glamping Village where the cost to book 1, 2 or 3 nights is the same price
Ready to Take On Karoo to Coast?
With the right training plan and mindset, finishing and enjoying the adventure that is the Lions Karoo to Coast is well within reach for first-time riders.
Enter the Karoo to Coast MTB & Gravel Race and put your preparation to the test on one of South Africa’s most legendary cycling routes.
www.karootocoast.com
