The Great Bike Ride

Buying a Bike

It is important to choose the right bike. The key factors are: type, size and price. Different bikes vary enormously in weight and performance. It is important to purchase the type of bike that suits the type of riding you will be doing, whether that be racing, off road, touring or just riding around the river! It is also very important that you buy a frame size that fits you – it will make cycling easier, more efficient, more comfortable and much more enjoyable.

Prices can range from $150 to $15,000. Don’t forget when buying your bike to also purchase essential accessories like helmet, lights and a good lock if you need to leave your bike unsupervised. For more advice drop into your local bike shop and they will be able to assist you.

Training Tips to help you get started

• If you haven’t ridden your bike for a while, ensure you book it in for a service before you start.  Like your car, your bike runs much better and is a more enjoyable ride if it is properly maintained
• If you haven’t been physically active recently, it is advisable to consult your doctor before commencing any training program
• Most of your training should be done on a time basis, rather than worrying about distance.  However, attempt to make each ride non stop
• Warm up and cool down – spin for 5 minutes at the beginning and end of each ride.  This 10 minutes is included in the times indicated on the program
• Stretch before and after each ride.  This is crucial to being able to get back on your bike the following day
• If you are feeling uncomfortable on the seat, you may want to get a new seat or else some cycling specific clothing (bike pants that contain a well padded chamois) that will help alleviate your discomfort.  Consistent time on the bike will also help you adjust
• Wear sunscreen, even if it’s cloudy
• Stay hydrated.  During exercise, we lose significant amounts of fluid though sweating which helps keep us cool.  Aim to drink 150-250ml every 15mins to offset fluid losses – drinking smaller volumes more frequently minimises stomach discomfort.  Also ensure you are well hydrated before you start
• Train with a friend for motivation…it is much easier to get out of bed in the morning if you have organised to meet someone else!  Training together can also assist in improving your speed as you push each other a little bit harder each time you ride.  It can also help you get comfortable riding closely with other bikes, which will obviously happen at the event

Sample 8-week Training Schedule

Preparing For Event Day

Before Event
The night before

• Prepare all the gear you will need so there is no rush in the morning
• Pump up your tyres
• No alcohol and have a good dinner
• Get a good night’s sleep

The morning of

• Have a good breakfast at least 2 hours before the event starts
• Drink at least one bottle of fluid in the hour before the event
• Wear sunscreen and clothes appropriate for the weather
• Get to the event with enough time to check in without rushing

During Event

• Drink regularly, even if you’re not thirsty.  Aim to drink 750ml each hour you are participating
• Pace yourself.  Finishing in one piece is the most important thing – this is not the Olympics, so look after yourself
• Enjoy it!

After Event

• Keep drinking plenty of water, and grab some fresh fruit or whatever food you can stomach.  Try and eat within 30 minutes of finishing to replace the energy stores you have used
• Once you’ve started to cool down, take a few minutes to stretch all the major muscle groups to get the blood flowing again and minimise muscle aches and pains later on
• If the weather is a little cool, put on a warmer layer of clothing