The below is mostly centred around Accra, other cities and destination will be added soon. If you have any tips for us in the meantime, please get in touch.
For strength and for shorter rides, cycling indoors is worth pursuing (or on a gym bike at your local gym). For shorter outdoor rides, around Legon and the University is recommended to keep away from traffic. For the longer rides, please find the following downloadable files to follow all via Aburi: Lartey Short Loop, Lartey Long Loop and, Koforidua Long Loop. These routes can be downloaded if you have a GPS device to upload them to. You can also get in touch with the Ghana Cycling Federation who organise events or follow Bike Accra Ghana on Facebook.
Treadmill running at your local gym when the sessions are long and the day is hot, running in quiet neighbourhoods (watch out for traffic) early in the morning as well as speed sessions at the El Wak Stadium in Cantonments. You can also get in touch with the Ghana Athletics Association.
Our friends at Triathlon 220 have put together these handy plans for you to follow depending on the distance of your race and/or level of fitness: