CLOSED ROAD EVENT CHIP TIMING A GREAT DAY OUT BREAK AWAY FROM THE PACK GREATCYCLE.ORG 1

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1 CLOSED ROAD EVENT CHIP TIMING A GREAT DAY OUT BREAK AWAY FROM THE PACK GREATCYCLE.ORG 1

2 CONTENTS Page 2 Contents Page 3 Sponsors messages Page 4 Essential Information Page 5 Getting there Page 6 Getting there continued Page 7 Event day information Page 8 At the start Page 9 Start area map Page Course map Page 12 On the course Page 13 On the course continued Page 14 When you finish Page 15 Finish area map Page 16 Respect the challenge Page 17 Event training GET READY TO ROLL... The Great Manchester Cycle, taking place Sunday 30 June 2013, is a unique urban based mass participation cycle event. The event offers 3 different distances for cyclists of all abilities, using a 13 mile city based circuit within Manchester and the neighbouring borough of Trafford which is completely closed to all other vehicles. The start, lapping point and finish are located at the Etihad Campus, which will also host the event village with cycle industry exhibitors and charity partners, as well as entertainment and food concessions. This fantastic sporting facility will be the hub for your Great Manchester Cycle. We want to do all that we can to help you make the most of the day. Everything you need can be found on the Great Cycle website: greatcycle.org. From free advice on training and nutrition, clothing and equipment, we ll be with you every step of the way. Cycling is not only a great way to get fit, it s also a fantastic way to raise money for charity. So, good luck with your training and fundraising. And have a Great Ride! Best wishes, GREAT MANCHESTER CYCLE TEAM 2 GREATCYCLE.ORG

3 GOOD LUCK MESSAGE FROM MANCHESTER CITY COUNCIL The anticipated Great Manchester Cycle is fast approaching. On Sunday 30th June, you will be joining thousands of cycling enthusiasts for the event on the streets of Manchester. The Great Manchester Cycle is a unique chance for everyone, regardless of ability, to get on their bikes and enjoy riding through the city on roads free of traffic. As you will know by now, the Great Manchester Cycle has categories designed for cyclists of all abilities so there s an opportunity for everyone to hop on their bike and enjoy the city from an entirely new and exciting perspective. This event will contribute to an exciting 2013 where Manchester will host the BMX Supercross World Cup, the Men s World Squash Championships and the Rugby League World Cup. The Great Manchester Cycle further demonstrates Manchester s commitment to increasing the opportunities to take part in physical activity in the city. I would like to wish all riders a safe and enjoyable ride, and enjoy the city sights on route. Councillor Nigel Murphy, Executive Member for Environment, Manchester City Council. ACKNOWLEDGEMENTS The organisers of the Great Cycle would like to thank the following organisations for their help and support in staging the event: Manchester City Council, Aqua Pura, Daily Mirror, High 5, Key 103, Manchester Evening News, Halfords, British Cycling, Greater Manchester Police, North West Ambulance Service, St. Johns Ambulance Service, Sportcity, Manchester City Football Club, Manchester United Football Club, National Cycle Centre and all volunteers. GREATCYCLE.ORG 3

4 ESSENTIAL INFORMATION Please check that the two ride numbers in this race pack are the same as your ride number detailed under important cycle number information, this can be found on the front page of your cover letter. If they are different please the event organisers on YOUR EVENT PACK INCLUDES 1. Great Cycle official event numbers (handlebar & body) Your name and address are pre-printed on the reverse of the number but please make sure that you complete the rest of your personal details. You must attach the body number to the front of your cycle top and you must attach the handlebar number onto your handlebars so that both can be clearly read by someone in front of you. As your handlebar number incorporates your timing chip DO NOT BEND IT. If you would like to take advantage of the tear-off vouchers then please remove the relevant voucher and use accordingly. There is also a tear-off baggage label attached to your number for full details on how to use the baggage system, please refer to page Timing chip (this is incorporated onto your handlebar number and is not a separate item) Although the Great Manchester Cycle is not a race we are providing timing services so you can see your ride time at the end of your event which will be available online. This number and timing chip is exclusive to you and you alone. DO NOT exchange it with any other participant. It provides the following three functions: 1 Your personal total ride time from the point you cross the start line until you cross the finish line. 2. Your individual lap times (26mile and 52mile distances only) from the start line to the lapping line (to line on final lap). Please note that your time spent in the feed station will be deducted from your total ride time. SHOULD CYCLISTS NEED ASSISTANCE PLEASE CONTACT RIDER SUPPORT MEDICAL SUPPORT Your time will be posted online as quickly as possible after the event. You will also be sent an SMS text message with your time if you have given us your mobile number pre event please go to: greatcycle.org 4 GREATCYCLE.ORG

5 GETTING THERE The Great Manchester Cycle Event Village is located at the Etihad Campus. Follow road signage to Sportcity. The event site is well serviced by road networks and is not too far a cycle from the main Manchester public transport hubs. However, due to the closing of roads to facilitate the event, we strongly advise that all participants allow plenty of additional time to get to the event site in order to use the facilities and be ready for your allocated distance start time. Although by using public transport you can avoid the possible congested roads that may be caused by the road closures in place for the event, there are a number of issues you should be aware of when trying to travel with your bike on a train. Some train companies have restrictions on when accompanied cycles may be carried, especially at busy times. Please see the respective operator s website for further details. Virgin Trains allow 4 bikes/2 tandems on each train, with bike storage areas on board. Due to limited space it is recommended to book a space for a bike before travel. Bike reservation virgintrains.co.uk Northern Rail have space for two bicycles on each train. They try and accommodate everyone, but if a bike cannot fit on they will ask the person travelling to get the next train. Customer relations northernrail.org Trans Pennine Express trains have a dedicated area for carrying two bicycles. These are carried free of charge and space can be booked in advance by calling their reservations team. They can confirm how many spaces are available. If you are unsure when you will be travelling, you can take your bike with you without booking in advance, but space will be allocated on a first come first serve basis. Reservations team tpexpress.co.uk Manchester City Centre has two main train stations that are within comfortable cycling distance of Sportcity. These stations are as follows: Manchester Piccadilly and Victoria. The services into both Piccadilly and Victoria start at 05:30, with the first being from Liverpool Lime Street. Please note: bikes are not permitted to travel on the Metrolink. Please go to cycling.tfgm.com/maps or cycling.tfgm.com/journey-planner where you will find details about the various cycle paths within Greater Manchester which we recommend that you use to get to the event instead of bringing your car. The best way to get to the event site and arrive ready for your ride is by cycling to Sportcity. If you need to come into the city by car the best way to get to the event site is to follow the map on page 6. Parking is available at Sportcity, although we strongly advise that you make full use of the large car parks in the city centre and cycle to the event start. A couple of key things to remember: Plan your trip in advance allow ample time for your car journey to the city (if you can t cycle from home) and remember that there will be a number of road closures in place for the event. DO NOT rely on SAT NAV s as these will lead you onto roads that could be closed for the event. Give plenty of time to get into the city the road closures in place to give you vehicle free streets will lead to congestion in places. Parking in the city will mean you can get away quicker after your event as the roads around Sportcity will be busy. Leave any valuables/bags out of sight in your vehicle. If possible cycle in from home, it is the perfect way to warm up ready for your ride, but please do not cycle on the route. Make sure you buy a parking ticket and give yourself plenty of time after your ride to get back to your vehicle. GREATCYCLE.ORG 5

6 ALAN TURING WAY EDGE LANE GETTING THERE CONT... BY CAR There is free car parking at Sportcity accessed via Alan Turing Way from the north and via the signed diversion from the south. Please follow the directional signs and stewards instructions as you approach the area. EVENT PARKING CITY M60 NORTH ACCESS JUNCTION 20 CLOCKWISE DIRECTION A664 Road Closed Event Parking CITY CITY CENTRE NORTH Event Parking HULME HALL LANE A62 OLDHAM ROAD A62 OLDHAM ROAD Sportcity / Etihad Campus Finish ALAN TURINGWAY Velodrome Start M60 NORTH ACCESS JUNCTION 22 Left turn only PLEASE DO NOT CYCLE ON CLOSED ROADS TO ACCESS EVENT SITE ASHTON NEW ROAD A 662 MANCHESTER RD DROYLSDEN & M60 JUNCTION 23 ANTI-CLOCKWISE DIRECTION PICCADILLY TRAIN STATION FAIRFIELD STREET ASHTON OLD ROAD MANCUNIAN WAY CITY CENTRE NORTH SOUTH A57 HYDE ROAD POTTERY LANE M60 SOUTH ACCESS JUNCTION 1 ANTI-CLOCKWISE DIRECTION A6 MAP NOT TO SCALE HERE ARE A FEW POINTS TO HELP YOU: Plan your journey in advance of event day; check greatcycle.org for the road closures in place for the event and plan your route accordingly. Do not assume that you can use your normal routes to Sportcity, please DO NOT rely on SAT NAV s as these could take you along routes that are closed for the event. Give yourself plenty of travel time on event morning, there will be other participants coming into the city as well, the roads will get busy. HOTEL If you are making a weekend of it in this vibrant city then go to the following useful website to find details of accommodation and entertainment in the area: visitmanchester.com 6 GREATCYCLE.ORG

7 EVENT DAY INFORMATION TIMETABLE CUSTOMER SERVICES SATURDAY 29 JUNE City Square at Sportcity (opening hours 12:00 17:00) CUSTOMER SERVICES SUNDAY 30 JUNE City Square at Sportcity (opening hours 07:00 17:00) 07:00 Event Day Information point opens (City Square) 07:30 52 mile event assembly opens 08:00 52 mile start 11:15 26 mile assembly opens 11:30 52 mile event cut off time (see page 13 for details) 11:45 26 mile start 13:25 13 mile assembly opens 13:30 26 mile 2nd lap cut off time (see page 13 for details) 14:00 13 mile event start 17:00 Event closes Please note that the above times are correct at the time of print. If there are any significant changes you will be sent an or text before the event. No start time will be brought forward to a time earlier than those indicated above. Please note that any problems with your ride entry, ride number or electronic timing chip must be resolved at least 30 minutes before your chosen ride distance starts. If you do encounter a problem we strongly advise that you contact us in advance of event day at info@greatcycle.org where we can sort out any issues. If for whatever reason you miss your start time then you can take part in one of the following event distances. However you will only be able to complete the new event distance you have re-registered for. We recommend that you allow plenty of time to arrive at the event site to be ready for your event start time. Please ensure that you go to customer services point based in City Square prior to starting a different event to that which you are entered into, so we can update your details within the database - This is an important safety measure in case of any incidents on the route. BAGGAGE We advise you to come dressed ready to ride as we are unable to provide changing facilities at the event venue. We strongly recommend that you leave any baggage with families and friends or locked out of sight in your vehicle. If you do have baggage that can t be left with someone then there is a facility available within a baggage store located in City Square. Please attach the baggage label to your bag and hand over to the staff at the Baggage Store. It opens on event day at 07:00 and will close at 17:00. TOP TIPS: Before you arrive at the event ensure that you fill in the details on the reverse of the tear-off baggage label that is attached to your number. Then securely attach the tag to your bag. You will be asked to show your number before accessing the baggage facility no number no access. You will be asked to show your number and baggage label when leaving the baggage compound. GREATCYCLE.ORG 7

8 AT THE START ASSEMBLY INFORMATION As you already have your number and timing chip there is no need to register on arrival. You can simply enjoy the facilities and entertainment but please ensure you get to the assembly area at the designated time for your ride. The commentator will give regular time checks before the start. The start line is located on the eastern side of the Etihad Stadium (see plan) with the assembly area starting from City Square. Please follow the clearly-marked routes to get to the assembly area. With the exception of British Cycling members, who have a membership meeting point where we ask members to assemble before being led to the start line, there are no priority positions and you will line up according to your arrival time in this area. Late comers will be directed to the rear of the field by the stewards. BRITISH CYCLING MEETING POINT British Cycling members, who have been given a priority position indicated by the British Cycling logo on your number should meet at the British Cycling meeting point. From there you will be lead to the start line please arrive at this location no later than 20 minutes before your start time. (please see the site plan on page 9). This will be clearly signed and stewarded. Please ensure that you use the toilet facilities (see below) prior to entering the assembly area. The assembly areas themselves have been measured and barriered to cater for the number of riders taking part. However, it will get busy so use all available space within the assembly areas. Please be patient when waiting to start. Remember that your timing chips provide a totally accurate time for your ride and will not be activated until you cross the start line and when you finish. TOILETS are available around the Sportcity site, in the car-park and at the Feed Station at Old Trafford, (see diagram on Page 9). It is inevitable that the toilet facilities will be busy before and after each ride, so please allow plenty of time. MISSING PERSONS There will be a missing persons point located within City Square (please go to the information point). In the event that you come across a lost person please contact the nearest event steward, official or police officer. BIKE PARKS There are bike parks available on site, however the organisers accept no liability for theft or damage. Bikes are left at owners risk. Participants are advised to bring a bike lock. DON T FORGET TO WEAR YOUR OFFICIAL EVENT JERSEY. Please be aware that the section closest to the start gantry is part of the course. You can only enter the assembly area from City Square. At the start, all riders will set off in a continual but controlled flow across the line and onto the circuit. Please note that this will be the most congested part of the ride and take particular care and attention of the riders around you as you set off. 8 GREATCYCLE.ORG AVAILABLE ONLINE AT GREATCYCLE.ORG

9 START AREA MAP Access to the start and event site is via Joe Mercer Way. Start Start Line Exhibitor Area Mechanical Support Joe Mercer Way Information Point Water Station Refreshments Bike Parking Toilets Parking Baggage Area Medical point British Cycling Meeting Point ASSEMBLY AREA / ACCESS FROM CITY SQUARE ETIHAD STADIUM Start Ashton New Rd GREATCYCLE.ORG 9

10 WARREN BRUCE ELEVATOR RD ROA COURSE MAP Start Start Line Finish Finish Line Course Route 13 mile Distance Markers Feed Station THE CRESCENT Mechanical Support Medical point Salford Quays MediaCityUK Harbour City Anchoragre BROADWAY PHOEBE ST. HUTTON ST. ALBION WAY SALFORD ORDSALL REGENT ROAD ORDSALL LANE OLDFIELD ROAD HAMPSON ST. CHAPEL STREET DAWSON ST. WATER STREET QUAY STREET LIVERPOOL ROAD Deansgate 9 MANC KNOTT MILL DEANSGATE PETER STREE LOWER MOBL WHITWORTH STREET 3 ALBION STREET Manchester Ship Canal IMPERIAL WAR MUSEUM 6 Salford Quays 7 TIGHT HAIRPIN BEND ORDSALL LANE 8 4 ST. GEORGES Mancunian WHARFSIDE WAY Old Trafford 5 OLD TRAFFORD CHESTER ROAD Feed Station SIR MATT BUSBY WAY CHESTER RD. TRAFFORD BAR TIGHT HAIRPIN BEND TRAFFORD TALBOT ROAD MAP NOT TO SCALE 10 GREATCYCLE.ORG

11 DOWNING ST. Velodrome Sportcity / Etihad Campus Finish ALAN TURING WAY Start HESTER PICCADILLY GREAT ANCOATS STREET NEWTON STREET POLLARD STREET CHANCELLOR LA. MERRIL STREET T EY ST. Oxford Road POERTLAND STREET WHITWORTH STREET PRINCESS ST. LONDON ROAD 10 Piccadilly LONDON ROAD FAIRFIELD STREET mile mile BESWICK 12 UPPER BROOK ST. ARDWICK GREEN STH. DEVONSHIRE Way STOCKPORT ROAD ST. Hazard. Be prepared to slow down COURSE ELEVATION PROFILE SPORT CITY MANCUNIAN WAY OLD TRAFFORD TRAFFORD MANCUNIAN WAY SPORT CITY 64m 52m Start Finish ABOVE SEA LEVEL 45m 38m 30m 20m 5km 10km 15km 20.2km MILES AND KILOMETRES GREATCYCLE.ORG 11

12 ON THE COURSE RIDE BEHAVIOUR We naturally want you all to have an enjoyable and safe ride. We have a fully closed road circuit to greatly assist in this and have designed out many hazards you may otherwise encounter when riding on the highway. However there are still a number of things you should be aware of: You must wear a bicycle helmet (Snell, ANSI or CE approved). Be aware of others around you and do not take any sudden actions without warning. Marshals and other officials are there to help direct you and support you if you get into difficulty. Act responsibly at all times. Wear your event number on your front until you have completed the ride. Follow the official route. Do Not take any risks. You are also strongly advised to use a bell to warn others of your presence. Carry a spare inner tube, tyre levers and pump and know how to repair a puncture. Get your bike serviced before the event day why not visit one of the bike shops in your area? Carry a drink and energy food. If you are worried about your health, please check with your doctor prior to this event. Don t forget a waterproof but also your sun block. Bring sufficient layers of clothing with you bright coloured visible clothing to boost awareness is always a good idea. Don t be embarrassed at stopping during the ride to push your bike. The Great Manchester Cycle is, as the title suggests, a ride not a race don t take undue risks as there are no rewards for finishing first! No stopping without warning. Don t race for narrowing gaps. Be aware of others around you look before you move. Warn others of a pothole or obstruction by pointing to it or wave your hand. Do not drop litter on the course use the bins provided at the Feed Station and finish. Be aware of and obey signage around the course. Follow the marshals and event staff instructions. If it is wet, take extra care when turning corners. ENERGY & HYDRATION Keep your energy and hydration levels high. There is a Feed Station located at Old Trafford which is approximately halfway around the circuit. You can visit it each time you pass. The feed station is set out like a pit-stop off the actual circuit. There will be a bike park where you can access Aqua Pura water, High 5 product, toilets, mechanical station, and medical facilities. Watch out for the directional signs and stewards. Slow down as you enter and then stop before going up to the tables. It will operate on a one-way flow through the site. There will be bike parking there and you can have a short rest if required. You will leave through a separate exit and then merge back onto the main circuit as with joining a motorway, give way to riders passing at speed on the circuit and carefully rejoin. There is plenty of water for all but please remember the following key tips which will help those behind you: Please take only 1 bottle from the feed stations be considerate of those riders behind you! When you have finished with your drink discard your bottle into the recycling bins within the feed station. Some edibles will be available on course. Please do not discard litter onto the circuit as this becomes a hazard, is unsightly and against the law! MILE MARKERS Every mile on the 13 mile circuit will be identified by a sign giving you clear indication as to how far into your lap you are! Remember that on subsequent laps it will not be an accurate multiplier. IMPORTANT NOTE - There is no lap counter for you on your ride so please remember which lap you are on and when you need to proceed to the finish. We will clearly mark the lapping point on Ashton New Road, near the Etihad Campus. Get in lane early. LAPPING POINT GANTRY GET IN LANE 12 GREATCYCLE.ORG

13 SLOWER PACED PARTICIPANTS The Police, Local authorities and the people of Manchester are extremely supportive of the event but we do need to reopen roads to a set time plan. Therefore there is a set time by which you have to pass the lapping point line at the end of your penultimate lap. These are as follows: 52 MILE RIDE 11:30 26 MILE RIDE 13:30 If you reach this point after that time you will be directed across the finish line and not be able to complete the full distance. You will still get a time and finishers pack. There will be a sweep bike following the 13mile ride. If you fail to reach either of the following locations by the set time then you will be directed across on the return section of the route, this is to ensure that we can reopen the roads on schedule. MANCUNIAN WAY / CHESTER ROAD ROUNDABOUT 15:45 WHITE CITY CIRCLE ROUNDABOUT 16:00 Please note the cut off times are set and are based on the last start time for each event and participants riding at the specified average speed required for that distance. The above times are accurate at the time of print but could change depending on final entry numbers, more information will be given to riders on the day. RIDE SUPPORT We will have an extensive ride support operation in place to assist you if you are unfortunate enough to have a problem. Firstly, there will be mechanic posts at the Start Village if you need a final check or have forgotten to bring spare inner tubes. Allow plenty of time to call in and see them as this may get busy, especially just before each start. The course will be patrolled by cycling mechanics, roving marshals and motorcycle marshals, who will all be clearly identified. If you need assistance on the route, wave to get their attention or go to see one of the static marshals. You can also call the ride support number This number is also printed on the rear of your ride number. There will be a charge for parts so please try and insure your bike is well maintained or recently serviced. It helps if you can identify your exact location when making the call so look around for street names, mile markers and notable buildings. The support control will then direct the closest support crew to come to you (a bit like a motorway breakdown service). If you / your bike cannot continue then we will arrange for a support vehicle to come and meet you to collect you and your bike. (Please note that there may be a slight delay in the vehicle reaching you depending on how busy the route is at the time). MEDICAL SUPPORT Although we all naturally hope you will not require this, there will be extensive medical support in place for the event. This will include Medical Units, Ambulances and Crew at the Etihad site and Old Trafford Feed Station, and Motorcycle Paramedics on patrol around the course. You can also call the Medical Support number If you suffer from any medical conditions such as asthma, diabetes, epilepsy or any other conditions that paramedics would need to be aware of in the event of an emergency, please write them clearly on the back of your event number. COURSE SPECIFIC INFORMATION The route the layout has changed from You will now be riding on the left hand side of the road. You may not be used to riding in large groups. Some key tips to help your safety and that of those around you Don t make any sudden movements or stop without giving warning and looking (e.g. raise your arm if you need to stop) Don t race for any narrowings When riding close behind someone keep an eye ahead of them as well to anticipate any movements Don t touch wheels. If riding with your children, we suggest you ride behind them. The course is generally two lanes wide in each direction. However there are a few sections where it does narrow and becomes technical. Please take care, don t race, and be patient if any queues form. There are some speed bumps on circuit through Sportcity, although they are fairly gentle and will be signed. GREATCYCLE.ORG 13

14 WHEN YOU FINISH When you cross the finish line please don t stop immediately and follow the marshals directions to move away and leave space for following riders to finish. You will be directed into the Finish Zone where you will be given your well-deserved finishers pack and bottle of water. CHIP COLLECTION As your chip is integral on your bike number and is disposable you have no need to remove it but can simply place your number in any of the waste bins provided. FINISHERS PACK Finishers packs will be sorted by T-shirt size. Please take a pack with the T-shirt size you specified when you entered the event. Your Finishers Pack is well-earned so enjoy the goodies inside, including edible items, Powerade and that allimportant souvenir medal. MEETING FRIENDS & FAMILY Family and friends will be able to watch you finish in Sportcity although please remember that not everyone can stand at the finish line. They must stay off the circuit and not jump across the barriers. We recommend that you arrange to meet on Joe Mercer Way as the area around the Finish will be congested. REFRESHMENTS City Square and the club have a number of catering outlets which will be opening for the event serving a wide variety of hot and cold food & drink for you to purchase. These include breakfast baps and baguettes, Jacket Potatoes, Sandwiches, Burgers, Cakes and Tea/Coffee. RIDE RESULTS All results will be available at greatcycle.org as soon as possible following the event close. You will also be sent an SMS if you supplied your mobile number on entering. OFFICIAL PHOTOGRAPHS Our official photographers will be at the event to capture all of the action. Visit greatcycle.org after the event to see if there are any snaps of you. OTHER ACTIVITIES Brought to you from the National Cycling Centre the home of British Cycling: Track Taster Sessions have the opportunity to ride the same track as gold-medallists such as Sir Chris Hoy, Sir Bradley Wiggins and the Great Cycle Ambassador Jo Rowsell. We have places on sessions throughout Saturday 29th June from 1pm until 10pm and also on the Sunday from 6-10pm. Each session lasts for one hour and will be led by a track coach. These sessions are normally booked up months in advance making this is a rare opportunity. Places are very limited and will cost 11 pp. To book please phone the National Cycling Centre on and give your ride number. Watt Bike Challenge. See how your power output compares with Olympic champs, or your friends. This free activity will take place throughout the day (Sunday) at the National Cycle Centre. Simply turn up and sign up to have a go. BMX Flat landing displays watch some of the country s best BMX riders put on stunning flat landing displays in City Square. Listen to the announcements on the day for the show times. Mountain Bike guided rides over the new circuit created in Phillips Park. Meet at the British Cycling meeting point in City Square times will be on display there and announced throughout the day. It will be led by qualified MTB instructors and is free to take part in. Manchester Youth Track Cup experience track racing watching some of the stars of the future competing in this competition. On the Velodrome from 12pm-6pm on Sunday 30th June. Free entry. FIND US ON FACEBOOK & TWITTER Join our Facebook page and talk with other Great Cyclists for top tips, insider info and event day chatter. Follow us on Twitter for up to the minute event information. FACEBOOK.COM/GREATCYCLE TWITTER.COM/GREAT_CYCLE 14 GREATCYCLE.ORG

15 FINISH AREA MAP Finish Finish Line Joe Mercer Way Information Point Bike Parking Baggage Area Exhibitor Area Water Station Toilets Medical point Mechanical Support Refreshments Finisher s Medal Secondary finish ETIHAD STADIUM Finish Rowsley Street Ashton New Rd GREATCYCLE.ORG 15

16 RESPECT THE CHALLENGE YOUR BODY & YOUR BIKE The ride will be more enjoyable if you prepare both your body and your bike. Depending on which distance you have entered you should be looking to get in regular conditioning rides in the weeks before the event. Full advice is given on the site: greatcycle.org It is a good idea to bring a snack with you and carry a water bottle. Remember to drink before you are thirsty and eat before you are hungry. If you are not sure about the condition of your bike, visit your local bike shop and ask to have it checked. As a minimum, ensure that the brakes work effectively, the tyres are properly inflated and in good condition and the wheels are not buckled. Make sure your bike is comfortable and check your saddle height. Your leg should have only a slight bend with the ball of your foot on the pedal when the pedal is at its lowest position. GETTING STARTED There are some basic rules you should follow, especially if you are new to cycling. TAKE IT SLOWLY Build up your training gradually. It could be that you haven t done any cycling for many years. If that s the case, and especially if you haven t done any other regular exercise for a while either, you need to ease into your cycling. Ensure your bike is right for you and that the seat and pedals are at the correct height for you to spin easily and safely. Check out the Choosing Your Bike section of the Great Cycle web site for more information. Settle into a good stretching routine before and after each ride and stick to it. Add variety by changing your route or altering your speed. DONT BECOME STALE Break up your training and offer yourself more than constant cycling. Introduce cross training elements into your regime, such as swimming and running. Different sports work different muscles as well as your cardiovascular system and offer respite from total cycling. LISTEN TO YOUR BODY Be patient and give yourself time to adapt to new training demands. Pushing too hard too soon can lead to injury. KNOW YOUR LIMITS Take a break from training if you have an infection or illness. Don t be alarmed if you find you can t return at the same level after a lay-off. Never try to cycle through injuries - it only makes them worse and slows down the natural healing process. If you suffer from repeated minor injuries see a doctor or sports injury specialist. Your cycling technique may be adding to your problems. 16 GREATCYCLE.ORG

17 EVENT TRAINING Here are some top tips to aid training for the Great Manchester Cycle: Build confidence that you can ride the distance on the day. Build up the distance gradually. Divide the distance into three blocks, and split up with food stops (e.g. 2 hours, 2 hours, 2 hours). Accumulate hours in the saddle consistency is the key. To do this you can use commuting time, turbo sessions before/after work and lunchtime spin sessions at local gym or a lunchtime ride. Attempt to complete one 2.5 to 3 hour ride per week. You need to be able to ride at least the minimum average speed for the duration of the event (13 = 8mph) (26 = 11mph) (52 = 15mph). Be prepared for adverse weather conditions and mechanical problems like punctures that may slow you down on the day. GENERAL TRAINING TIPS On shorter rides or commutes you should aim to vary your pace a bit. Warm up for around ten minutes, and then try working hard on every hill and relaxing on the down slopes, or working 5 minutes hard then 5 minutes easy for around half an hour. Make sure you cool down and stretch afterwards. Your weekend rides should be longer and steady paced. Just enjoy being out on your bike and persuade a friend or partner to go with you to add to the fun. Maybe cycle out to a nice café and back, aiming to ride for a couple of hours. After around 1.5 hours of unbroken steady cycling you will start to burn fat, but you will also need to think about using an energy drink or consuming low fat snacks if you are cycling for that length of time. If you aim to cycle consistently twice during the week (either on road or spinning), and do a longer ride at the weekend you will soon achieve great cardiovascular fitness. THE FOLLOWING POINTS SHOULD ALSO HELP Break training down into manageable chunks work out the available time when other commitments such as work and family have been considered. Rather than riding for hours at a time it may only be possible to ride before or after work by commuting, while even a lunchtime ride of an hour or so is useful. Use indoor sessions when the weather is bad, either at the local gym on a spin bike or by using a turbo trainer. It s good to talk or at least be able to! Ride at an intensity at which you could still have a conversation. Learn to pace yourself training rides should be conducted at a sustainable speed. Consider a pacing strategy, which will pay dividends if you are building up for a specific event. Mix up hilly and flat rides as this will help you maintain your interest and give you practice at riding in and out of the saddle. Eat, drink and be merry! Keep drinking and use energy bars/gels in your training. Recover properly by resting adequately, this is when adaptation takes place and the effect of the training effort is absorbed. By continuing to do more you become more tired and run the very serious risk of becoming over-trained. GREATCYCLE.ORG 17

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