Get Ready for Your Otago Central Rail Trail Adventure!

Cyclists celebrating reaching Middlemarch, on the Otago Central Rail Trail

Here at Big Sky Bike Adventures, one question we’re often asked is: “Do I need to be super fit to ride the Rail Trail?” The short answer: no (but there is a but...)

The Otago Central Rail Trail is rated Grade 1 (easiest) on the New Zealand Cycle Trail system. This means it’s mostly flat or gently sloping, wide, and safe for riders of all ages and abilities. Our trail sets the benchmark for family-friendly!

But... while you don’t need Tour de France fitness, a little preparation goes a long way. A few weeks of gentle training can make the difference between tired legs and a grumpy butt, versus feeling fresh, relaxed, and ready to soak up every moment of the stunning scenery.

What makes the trail manageable?

Gentle gradients

The steepest gradient is only 1 in 50 (for every 50 meters you ride, you’ll rise one meter). You’ll barely notice the climbs. And remember, if a steam train could do it, so can you!

Well-maintained surface

The trail features a gravel surface with no tricky technical sections. You can ride as little as 25 km in a day or push yourself to 50 plus km if you’re feeling adventurous.

Why do some pre-ride training?

Even though it’s an easy trail, you’ll be riding several hours a day, often for 4–5 days in a row. For some people, that’s more cycling than they’d normally do in a month (or a year...)

Training ahead of time helps you:

• Build stamina to ride comfortably for a few hours.

• Get saddle-ready (your body needs to get used to sitting on a bike seat).

• Avoid aches and pains in your back, shoulders, and legs.

• Ride with confidence and enjoy the cafés, scenery, and history instead of worrying about how far it is to the next stop.

  
  

A simple 6-week training plan

Here’s a gentle plan to get you Rail Trail–ready. Feel free to adjust it based on your fitness level.

Weeks 1–2: Getting started

• Ride: Two or three short rides per week (20–30 minutes each) on flat terrain.

• Goal: Get comfortable on your bike and check your gear.

  
  

Weeks 3–4: Build endurance

• Ride: Two mid-length rides (40–60 minutes) + one longer ride (up to 90 minutes).

• Goal: Be able to ride for 1.5–2 hours without feeling wiped out.

• Tip: Try a few gravel or off-road paths to mimic trail conditions.

  
  

Weeks 5–6: Prepare for consecutive days

• Ride: Two or three rides during the week (30–45 minutes) + one long weekend ride (2–3 hours).

• Goal: Do at least two longer rides on back-to-back days to simulate the trail experience.

• Tip: Practice carrying a small backpack or riding with panniers if you plan to use them.

  
  

Extra tips for a smooth ride

Mix it up

Add a bit of walking, swimming, or yoga to build overall stamina and flexibility. Bonus: yoga may help you gracefully dismount your bike without looking like a wobbly flamingo.

Comfort matters

There’s no dress code on the trail, and it’s definitely not a catwalk. Wear clothes you’re comfortable riding in, and break them in beforehand. Layers are key - add one for chilly mornings and peel one off as the day warms up. And yes, bike pants (padded bike shorts) can be a game-changer for happy butts!

The joy of the journey

You don’t need to be an athlete to ride the Otago Central Rail Trail, but you’ll have a far happier trip if you prepare a little (and your butt will thank you a lot!). A few weeks of light training will set you up to truly enjoy the journey: the big skies, the goldmining history, the country hospitality, and the satisfaction of pedaling through the heart of Central Otago.

So hop on your bike, get some kilometres in your legs, and look forward to a Rail Trail adventure you’ll never forget!

And remember, if you’re looking for more tips or want to book your trip, check out Big Sky Bike Adventures. We’re here to make your cycling dreams come true!