HOW TO TRAIN FOR A 100KM + RIDE
Targeting a 100+km or more ride on the road seems like a big challenge and it’s a great cycling goal to achieve for most riders. While the prospect of training for a 100km event may seem daunting, when you break it down to gradual increases over a period of 10 to 12 weeks it’s entirely achievable for almost anyone.
If you’ve been doing no training at all then a 100 km ride event with 2 to 3 months training will be doable but may be a struggle. It may be better to opt for a shorter event.
For those who have not been physically active for some time or are new to bike riding or maybe “ain’t no spring chicken no more” we would recommend checking with your physician before proceeding. Although the organisers attempt to undertake most training at moderate exertion levels, there are times when maximum effort and some discomfort is required.
- Train 3-4 times a week, either by bike or another type of sports. At a minimum you should ride 3 times per week.
- To start with go on easy ride of approximately 1 to 2 hours each time. If you are just beginning go twice a week for 30 to 60 mins and build from there.
- You don’t need to have ridden the distance you are targeting as your goal in training. The key is consistency over each week and slowly building to your goal.
- That way you’re more likely to avoid injury and over training fatigue.
- Two weeks before the event is a good time to do a longer ride than usual. If you are reasonably comfortable riding 60-70km, the jump to 100km won’t seem that much.
- The weekly distance should not increase by more than approx. 10-12 % per week once you’ve established a basic level of fitness. This applies for both training distances and time in the saddle from week to week.
- Its easy to underestimate how much food you need to take on when cycling. For a 100km ride you need a substantial breakfast and then a couple of bananas and nutrition bars during the ride plus water/hydration fluid (like Peak Fuel Hydration). Often when people run out of energy on long rides, it is lack of nutrition as much as lack of training.
- The best way to learn training, hydration and eating tips is to ride with people who have done it before. Although you can do it on your own it’s easier and more fun if you pick up pointers from others who are experienced. Try joining regular rides with your local bike shop.
SCHEDULED TRAINING RIDES
We offer training rides each weekend leading up to the ride commencing shortly after registration. Training rides are departing from Top Brand Cycles, 200 Charters Towers Road, at 6am on Saturday mornings.
Our training rides have been designed to assist in building a sound endurance base. Such training works most efficiently at a moderate level of physical exertion and for that reason “Distance as Fast as Possible” is not part of the training philosophy.
We recommend that new riders don’t leave their training to the last weeks before the ride. Because the training rides progressively build, late starters do have the capacity to hinder others from getting the most out of their training. It is not intended to leave anybody behind on the training outings.
Please ensure that your bike is well maintained and in good condition (particularly tyres and brakes) before starting rides. A service by a professional bike mechanic is highly recommended. It may also be useful to read the “Beginners Riding Tips” and other tips and articles that will be progressively posted on this web site as the ride date approaches.
Hope you enjoy your ride preparation and ultimately your ride to the Burdekin.
We recommend all participants have their bikes serviced by our sponsor, Top Brand, in the month prior to the event. Doing the training and then sitting in the car due to mechanical issues is not fun. Phone Top Brand on 07 4725 5083 to book in your service and ensure you are safe and road ready for the event.
- Take your bike to a bike shop for a service at least a month before the ride.
- Ensure your bike is in a comfortable and efficient riding position. If it is adjusted to suit your particular body size and shape you will feel more relaxed and be able to ride longer distances with less effort. Your local bike shop should be able to help you set up your bike correctly.
- Make sure you check your shoes, cleats and bike set up including handlebars, seat and tyres, before the ride. And don’t forget your brakes!
- Ensure you have a good grasp of basic bike maintenance, including how to change tyres!
WHAT TO BRING ON THE RIDE
You need to bring along the following for loading onto the luggage truck before the Ride Briefing:
- Your camping gear: tent, bedding and favourite pillow
- Casual clothes for Saturday night
- Towel, toiletries and personal items
- Stubby cooler
- Mozzie spray
- And don’t forget your tooth brush
NO BAG IS TO WEIGH MORE THAN 20kg. Use an extra bag if necessary.
On the Ride, you can bring along a daypack that we will carry for you in the front support vehicle in each ride group. You will need:
- Spare tubes
- Bike pump or CO2 canisters
- Wet weather gear
- Money to spend at the bar on Saturday night
- Personal items: phone, iPod, etc.
Here are some tips to help with your fundraising efforts:
- Make the first donation yourself
- Create your online fundraising page and share it with family, friends, work colleagues and have some fun. Be creative – spread the word by email, Facebook, any other social media apps, anywhere
- Create a personal flyer or poster and post it on the noticeboard at work, drop it into your neighbourhood’s letter boxes, etc. A generic poster is also available on our website.
- Organise a fundraising event, for example:
- Sausage sizzles (Bunnings, Woolworths and Officeworks all have established sausage sizzle set up. Contact them to book a date.)
- Trivia night
- Movie night
- High Tea
- Dinner (many restaurants are happy to donate a portion of the meal cost to your fundraising. Talk to your local restaurant and see what they are happy to offer).
- Comedy night
- Book sale
- Golf day
- Garage sale / community garage sale
- Fashion parade
- Karaoke night
- Ask your employer if they will match your funds or get people to sponsor you by kilometer.
- Other ideas:
- Donation drives (chocolates, lamingtons, etc.)
- Lolly jar guessing competition
- Ask others for ideas and join with others for a combined event.
- Use your imagination and have fun!