Preparing for the ride
To get maximum enjoyment we recommend all riders make some basic preparations well in advance. Get your bike, body and gear into shape.
You’ll need a bike, comfortable cycling clothing, camping equipment, clothing and gear for the end of each day’s ride.
The four important issues to consider when preparing for the ride are:
- your basic level of fitness;
- your cycling specific fitness;
- the way you set up your bike;
- what you bring (i.e. not TOO much).
Bike basics and maintenance
Any comfortable bicycle suitable for sealed roads is best. If you have a mountain bike we recommend having ‘slick’ tyres fitted for the ride. This will reduce your ‘rolling resistance’ and make the whole event much easier.
Take your bike to a bike shop for a service at least a month before the ride. Make sure you check your shoes, cleats and bike set up including handlebars, seat, tyres and don’t forget your brakes!
We will be offering some basic bike maintenance and tyre changing classes in the future so check the website regularly
Riding position set-up
A comfortable and efficient riding position is a key element for happy cycling. If your bike 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.
Hutch, our on-ride bike mechanic can also help with this and other riding tips. He is a volunteer Cycle Coach at the Cairns Cycle Club (no, you don’t have to be a member) and is happy to assist. Please contact him on 0407 341 753 to arrange a suitable time.
Training
Any reasonably fit person should be able to ride and enjoy the ride, but cycling, like all other aerobic activities, uses specific muscles. While you may think you are very fit if you walk or run often, when you ride for longer distances you may soon find that you really do have muscles you didn’t realise you had before!
You need to build up your general level of cycling fitness to allow you to comfortably cover the daily distances. The training program outlined below is a simple way to prepare your body for the distances and days in the saddle. You don’t have to go overboard. Just do what you can but make sure you keep up a regular schedule.
Start with long steady rides keeping to a steady pace and a high RPM. It is actually more efficient to spin those legs than push hard. About 80-100 RPM is best.
This program assumes that you are starting from zero. If you already cycle regularly then simply start at the point you are comfortable with and begin to stretch yourself.
|
Week
|
No. of riding days
|
Consecutive riding days
|
Longest
ride (km)
|
Other rides (km)
|
Difficulty
|
|
1
|
3
|
2
|
20
|
10-15
|
Start easy with flat terrain and get your bike and body fully adjusted to each other.
|
|
2
|
4
|
2
|
30
|
15-20
|
Start to introduce some hills
|
|
3
|
4
|
3
|
40
|
15-20
|
Try for 2 of the rides to be hilly
|
|
4
|
5
|
3
|
50
|
15-20
|
Make one of the shorter rides a big hill climb - say a 1km climb without a break.
|
|
5
|
4
|
3
|
60
|
30-40
|
Keep the hills included in all your rides except one easy recovery ride. Try doing a decent hill climb twice early in a longer ride.
|
|
6
|
3
|
2
|
70
|
30-50
|
Include a 1km climb in your ride – Copperlode!
|
|
7
|
3
|
2
|
80
|
40-50
|
Include a 1km climb twice in your ride.
|
|
8
|
3
|
2
|
80
|
40-50
|
You’re ready!
|
(Adapted from Cycle Queensland Handbook 2010)
Start as soon as you can but this 8 week program should get you ready.
You are also strongly encouraged to join our regular Sunday rides departing from Sea Breeze Café at the Cairns Base Hospital at 6.30am, finishing at Dundees’ Restaurant for breakfast around 9.30 – 10.00am.
Check our calendar on the website for other events and activities we may be doing throughout the year.