Bridge 2 Bridge Training and Preparation Plan

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1 24 Octber 2013 Bridge 2 Bridge Training and Preparatin Plan Intrductin: The Bridge 2 Bridge ride is ne f the mst exciting and rewarding experiences yu will ever undertake. Whether yu are cmpleting the ride fr fitness, in memry f a lved ne r just fr fun, yu need t make sure yu are prepared fr the ride. Cycling +1,000km in a week can be tugh n yur bdy (bth physically and mentally) and the risks f injury if yu are nt prperly prepared are real. The fllwing is a guide n preparing and training fr the Bridge 2 Bridge ride and will help yu cmplete the adventure with a smile n yur face. Equipment: Bicycle yu can undertake the Bridge 2 Bridge n any kind f bike yu like. BUT, it is imprtant t keep yu bicycle in gd wrking cnditin. If yu are nt cnfident in ding this yurself, be sure t drp by yur nearest bicycle shp fr advice. Yu shuld lk t service yur bike every 6-12mths (depending n hw ften yu ride and in what weather) t keep the gears, brakes, steering, drivetrain and wheels wrking safely. Be sure t have the bike serviced r checked 2 weeks befre the ride date. This gives yu enugh time t repair any prblems and test ride the bike befre the start time. Clthing Be sure t invest in gd quality padded cycling shrts. After 1000km f riding yu will be fully aware f the difference a gd quality pair f shrts will be. Yu shuld als be prepared fr any kind f weather during the ride. It is imprtant t pack warm riding gear (arm warmers, knee warmers, winter riding jacket & glves) and wet weather gear (rain jacket, she cvers). T prtect yu frm the sun a cycling cap/headband and sunglasses are recmmended. Yu may als want t pack spare glves and warm gear just in case yu can t dry them vernight. Spares Yu shuld bring a minimal amunt f spare parts fr yur bike. It is almst guaranteed that yu will get a puncture at sme pint n the ride. Yu shuld make sure that yu are cnfident enugh t change the tube yurself. Helpful spare parts t bring are tubes, a pump, spare waterbttle, spare tyre (ptinal), spare brake pads, frnt & rear lights (and batteries) and chain lubricant.

2 24 Octber 2013 Example Training Plan: Weeks t G Sunday Mnday Tuesday Wednesday Thursday Friday Saturday Weekly Summary & Descriptin km Easy pace, flat Easy pace, flat Rest Day Medium pace, flat Easy, flat rides km Easy pace, flat Easy pace, flat Easy pace, flat Rest Day Medium pace, flat Start t increase pace km Easy pace, flat Easy pace, flat Medium pace, flat Easy pace, flat Rest Day Medium pace, flat Start t increase pace km Easy pace, hilly ride Easy pace, flat Medium pace, flat Easy pace, flat Rest Day Medium pace, flat Begin t incrprate hills km Easy pace, hilly ride Easy pace, flat Medium pace, flat Easy pace, flat Rest Day Medium pace, flat Medium pace with sme hills km Easy pace, hilly ride Easy pace, flat Medium pace, flat Easy pace, flat Rest Day Medium pace, flat Medium pace with sme hills km Easy pace, hilly ride Easy pace, flat Easy pace, flat Medium pace, flat Easy pace, flat Rest Day Medium pace, flat Medium pace with sme hills km Easy pace, hilly ride Easy pace, flat Medium pace, flat Easy pace, flat Rest Day Medium pace, flat Medium pace with hills km Easy pace, hilly ride Easy pace, flat Easy pace, flat Medium pace, flat Easy pace, flat Rest Day Easy pace, flat Medium pace with hills km Climbing repeats Easy pace, hilly ride Medium pace, flat Easy pace, hilly ride Rest Day Climbing repeats Dedicated hill training week km km km km km km km Easy pace, flat Easy pace, hilly ride Easy pace, flat Rest Day Rest Day Rest Day RIDE DAY! Easing up, resting the legs frm Thursday

3 24 Octber 2013 Training Ntes: As yu can see frm the example training plan, the key t being prepared fr the Bridge 2 Bridge is regular riding. The sner yur bdy gets used t riding day after day (n matter the individual distance), the better. Dn t stress if yu miss a day s training due t wet weather r ther cmmitments. As lng as yu keep n track with the remaining days, the dd missed day will nt matter. If wet weather is persisting, lk int buy a statinary bike trainer r attending classes at the lcal gym r bike shp. It is easier t fit in the training plan if yu are able t cmmute t wrk check ut what facilities are available at yur ffice t help yu (e.g. shwers, lckers, bike cage etc). There are public facilities available in Brisbane such as the King Gerge Square Cycle Centre. Map ut yur cmmute and cme up with varius ptins (shrt, medium & lng way hme) s that yu alter yur cmmute t fit the training plan. On the weekends yu will prbably have greater freedm t ride t different places. Dn t ride alng yur cmmute n weekends r yu will sn grw bred f it. In Brisbane, mix up yur training with: The Riverlp 30-50kms, mstly flat with a few hills Wellingtn Pint, Cleveland Pint r Victria Pint 30-50kms, mstly flat Nudgee Beach and Kedrn Brk bikeway 20-60kms, mstly flat Brisbane t Gld Cast (via V1 Velway) kms, flat with sme hills Munt Cttn lp 50kms, hilly Upper Brkfield hills 30-50kms, hilly Munt Gravatt gd fr climbing repeats Mt Ct-tha lp gd fr climbing repeats (Clckwise is easier than anti-clckwise) Mt Neb r Mt Mee nice steady climb that can be included in a lnger ride Other ways t incrprate variety int the training calendar is t participate in sme f the charity rides available: Tur de Tambrine (100km) held in December

4 24 Octber 2013 Cycle f Giving (100km) held in late February BDO Mt Ct-tha Challenge (100km) held in March Ipswich 100 (50/100/160km) held in early April Research nline and see if any thers are held in yur lcal area. Invite thers alng and make it a scial ccasin. Hydratin and Nutritin is very, very imprtant. If yu have n fuel in yur bdy, yu will nt last the distance. Try t drink a full water bttle every hur n warm days. Dn t guzzle it dwn, take regular sips every 5-10mins. Yu can incrprate re-hydratin mix int yur water if yu suffer frm cramps. Cmmn brands include High5, Staminade, SIS and BSC. Try t lk fr pwder mixes with lw sugar cntent, as these will be better fr the health f yur teeth in the lng term. Be sure t eat regularly. Yu can use energy gels if yu like (try a few brands t see which yu like the mst) but real fd is always better. Munch n a muesli bar r banana every hur and stp fr a sandwich every few hurs. This will help yu avid sugar lws and eating small prtins helps yu avid feeling regular eating stps yu feeling blated. Bananas, fruit bars, jam sandwiches, hney rlls, rice cakes and banana bread are easy ptins t take with yu n a ride. Recvery and stretching is an equally imprtant part f yur ride. DO NOT cme hme frm a ride and cllapse n the cuch (as tempting as that is). In the final few kilmetres t yur huse/wrk, slw dwn and reduce yur pace. Warming dwn like this will help spin the lactic acid ut f yur legs and reduce the heavy feeling in them tmrrw. Keep drinking water fr the next few hurs. Once hme, jump in the shwer and cl dwn. This is very imprtant after riding in high temperatures and yu dn t want t verheat. Afterwards, spend sme time stretching yur legs. Stretching will help with yur flexibility and cmfrt n the bike, as well as ward ff any injuries. Stretch yur hamstrings, calf muscles, lwer back, cre muscles, quads, ITB band and shulders. Spending 20-30mins stretching these will help relax yur muscles and bring yur heart rate back t nrmal. Think abut investing in a fam rller. These are $20-30 frm fitness stres and help greatly when targeting leg muscles.

5 24 Octber 2013 Other Helpful Tips If yu find yu re experiencing chaffing r discmfrt frm yu bike saddle try using sme chamis cream. Applying the cream t the padding n yur shrts helps reduce frictin and chaffing n lnger rides. Cmmn brands are Chamis Buttr, Asss, Aussie Butt Cream and Mrgan Blue. Yur lcal bike shp will have sme. Get int a regular habit f checking yur tyres fr glass and embedded stnes at the end f each ride r tw. The quicker yu find a piece and remve it, the less chance f yu getting a puncture. It is als a gd chance fr yu t inspect the wheels and gears t make sure there are n prblems. Hydrating befre a big ride is as imprtant as during the ride. Ensure yu are drinking plenty f water the night befre a ride especially in the middle f summer.