Training Checklist 
Organise a training partner/buddy
It's easier to train with friends so ask around and see if someone else can join you on regular training sessions. It's hard to miss a session if you know that the other person or group will be disappointed if you do not turn up.
Check your equipment
Always do your training on the bike you are going to take on the ride. If you have to change or upgrade equipment do it as early as possible. New handlebars, pedals or saddle can mean dramatic changes to your riding comfort and style that you may or may not like. Don’t leave this until the month before the ride. Do it earlier and give your body time to adjust.
Have your bike checked mechanically
Take your bike to a bike shop to get it checked and adjusted unless you do your own repairs. You should book your bike in at least a month before the event if major repairs are needed, otherwise the work may not be completed in time. If your bike is kept in good mechanical order, prior to coming on the ride, you should lubricate the chain and check the adjustment on all moving parts particularly brakes and gears.
Set up your optimum riding position
Use the bike set-up guide in the Cyclopedia to make sure that your bike is adjusted for the best riding position so that you can cycle more efficiently.
Wear the right clothing
Clothing designed for cycling is very comfortable and moves with your skin without chafing and rubbing. Refer to the
what to wear for full details.
Practice group riding techniques
If you are new to riding in large groups you should try to ride at least some of your training runs with groups of six or more riders in a tight bunch. Be predictable and ride a straight line. Remember if you tip the wheel in front it is almost always you who falls!
You might also like to check out the tips by Stephen Hodge, Olympic cyclist, on the
Cycling Promotion Fund website, including advice on training and
bunch riding skills which are particularly useful if you are not used to riding as part of a group.
Brush up on your road rules
As most of your training is going to be on the roads, it is a good idea to be up to speed on the road rules and be aware of your rights and responsibilities as a road user. Check the
RTA web site for more details and make sure your bike has a bell on it.
Warm up before you start
Don't rush into strenuous riding when your muscles are cold. Always warm up gently before you set out from home or from the campsite each day. Remember, warm muscles stretch best so do a few stretches when you finish your daily ride.
Take it easy starting out
This particularly applies to the first day on the road. Give your body a chance to settle into a comfortable rhythm and where possible save your maximum exertion for the hills - there will be enough of them.
During the day DRINK, DRINK, DRINK!
The moisture you sweat out on the road has to be replaced so you must drink lots of water as you ride. Always carry at least two large (750mL) water bottles and/or hydration pack and make sure these are filled at the start. All water points are signposted. In hot weather adding some hydration fuel to your water will help you retain and use your water more efficiently. Food is also important. Don't forget your sound carbohydrate dinner and breakfast and take some high energy snack food with you to eat along the way. It can be good to carry a few Jelly Beans as a sugar hit to help you get through the last few kilometres on a long day.
Have a great ride
The NSW Big Ride is designed to be enjoyed so don't get so obsessed with your riding that you miss the fabulous scenery or the great company of thousands of like minded travellers. When you finally hit the finish you'll know that all the good preparation you've put in was well worthwhile.
Take a few pictures along the way
Taking a small camera with you to record those great scenes and capture shots of those new friends you will meet along the journey. That way you will slow down and enjoy the whole experience both on the road and at each new town you experience.
Want more training information?
The best place to find out more about cycling for fitness is to join a cycling group or club. Visit the
Bicycle NSW website for details of the riding group, BUG (Bicycle User Group) or club nearest you.
________________________________________________________________
Fitness basics
Fitness is all about your basic physical condition and your cycling fitness which involves the muscles and parts of the body you only use (or feel) when riding a bike for longer distances.
Cycling, like all other aerobic activities, uses specific muscles which need to be exercised and trained. You may think you are very fit if you walk or run often, but when you ride for longer distances you may soon find, by increasing soreness, that you really do have muscles you didn’t realise you had before.
As you prepare for your ride make sure you maintain your general fitness and lead an active lifestyle. Regular stretching or yoga exercises are also very useful for developing muscle flexibility, fitness and strength.
The most essential aim of a personal training program is to set goals and targets and to ride consistently to achieve them. To train for the event you need to build up your general fitness level so you can comfortably cover the daily ride average of 60 km. To do this we recommend a series of training rides of varying distances building up to the full 94km distance (the longest day on the ride) closer to the event. The chart outlines recommended rides in a six weekly program.
|
Week |
Longest
ride |
Other
rides |
|
1 |
25 km |
10, 15 km |
|
2 |
40 km |
15, 30 km |
|
3 |
55 km |
20, 35km |
|
4 |
75 km |
25, 35 km |
|
5 |
85 km |
30, 40 km |
|
6 |
100 km |
35, 50 km |
The training schedule above can be slotted into a busy lifestyle but it really helps to have a riding buddy/partner or group. It’s very easy to roll over in a warm bed and go back to sleep instead of going on that early morning ride! Knowing that your friends are waiting for you will often provide the necessary motivation to ride consistently. If you want to meet other people who ride, join a cycle club or BUG (bicycle user group). Call BNSW on 02 9218 5400 for details of BUGs and clubs in your area, or visit the Pushon website.
To keep track of your progress it's best to keep a training log where you can record your rides, their distances and comments about your ability. You may think it unnecessary at first but this type of information helps you track your progress and is good for morale building too!
Another great way to fit more kilometres into a crowded life is to combine your training with a ride to work, school, college or university. Riding to work or school can be a great way of starting the day and provided that you can find a reasonably stress-free cycle route you will feel much better for it.
**Important things to remember**
- Check with your doctor before beginning an exercise program, particularly if you are over 35 years of age, or have not exercised for more than two years.
- If you feel yourself getting tired, try not to stop but rather, slow the pace, or ride behind a cycling partner, in their slipstream.
- Practise consuming during training the food and drink you intent using in the event. Get yourself used to the taste of sports drinks and solid foods when your're in the saddle and a bit weary.
________________________________________________________________
Conducted by a qualified bicycle mechanic, this course gives you the knowledge and skills to fix punctures, maintain brakes, remove and replace a tyre and much more.
Ref: SR1090E
$79.00 (incGST) - 4 sessions of 2hrs
7pm-9pm, Beginning Tue 13 Feb 2007, Dulwich High School
Buying a bike used to be a matter of choosing the colour. Today, it is a complex and costly choice. Learn from a bicycle expert how to choose a bike, accessories and clothing that best meets your cycling needs and dreams.
Ref: SR1092WW
$39.00 (incGST) - 1 session of 4hrs
10.30am-2.30pm, Beginning Sun 4 Feb 2007, College Office, Training Room
Dust off the bike and enjoy mornings exploring Sydney from the Inner West with an experienced ride leader. Learn basic bike maintenance as well as skills to help you safely share the roads and paths.
Ref: SR1091W
$119.00 (incGST) - 7 sessions of 2hrs
8am-10am, Beginning Sun 11 Feb 2007, Pioneer Park, Leichhardt
Haven't ridden for a while and feeling a bit rusty? Is your bike gathering dust in the garage? Learn new skills and enjoy your bike again.
Ref: SR1094W
$69.00 (incGST) - 2 sessions of 3hrs
10am-1pm, Beginning Sat 10 Mar 2007, Sydney Park Rd, Sydney Park, St Peters
