110km Course

To help new riders complete the 110km ride in comfort and style, a weekly training guide and tips are set out below. This guide is designed to help the average person finish the 110km course in about four to five hours on any “normal” modern bike - not just racing bikes. The 110km course contains some big hill climbs and fast descents. It is recommended that first time riders whet their appetite with the 50km ride as 110km can be a very long way in windy conditions for under prepared riders. Be realistic - have you got the time to spare over the next eight weeks to commit to the regular training required? Remember that there is a five hour cut off time for organised rider support, road signage and marshals.

COUNT DOWN TO TOUR OF BAY FUN RIDE

Week One Training Guide - week ending Sunday 29th August

The first few weeks of the programme will enable you to establish a platform of exercise and the relatively short, regular, rides will get you accustomed to spending time on your bicycle.

At this time of the year it is important to dress sensibly when you are out riding. Always wear layers of clothing, ideally a thermal/polypropylene singlet or tee-shirt, if you have one, followed by a sweatshirt, or similar top, with a windproof outer jacket to protect you from the wind chill factor.

Always take a drink bottle with you and take regular sips, whether you feel like it or not, to keep you hydrated during your ride. Straight water is fine for these early rides.

When starting a ride, you will find it much easier if you go out into a head wind to begin with, as this will give you a tail wind home when you tire.

It is important to use easy pedalling gears for the first few weeks, until you can feel yourself getting stronger and more able to cope with a heavier workload.

Week One Training Guide - week ending 29th August

Tuesday 30 minutes

Thursday 30 minutes

Saturday 30 minutes

Sunday 1 hour

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Week Two Training Guide - week ending 05 September

Now that you have been riding for a week, you should be starting to settle into a riding speed that you feel comfortable with.

This riding speed, or pace, should be one that enables you to finish your ride without feeling exhausted.

Use easy pedalling gears for your rides again this week and choose a course that is relatively flat.

If training with a friend try and maintain a pace that is comfortable for you both. If you feel extended, reduce speed and continue your ride.

When riding, keep to the left of the road at all times and try to avoid possible problems ahead i.e. loose dogs or stock, potholes, loose metal or glass etc.

Week Two Training Guide

Tuesday 45 minutes

Thursday 45 minutes

Saturday 45 minutes

Sunday 1 hour 15 minutes
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Week Three Training Guide - week ending 12th September

With two weeks of the training programme completed, the third week requires slightly longer overall riding. Your speed should remain at a level that you find comfortable for the entire ride. The same smaller gear should be used (easy pedalling) to enable efficient use and recovery of your muscles.

Three elements are important for good training. Hydration is essential, you must drink regularly during a ride, preferably adding an electrolyte (fluid and energy replacement) to your water. Consuming a small amount of food on the longer rides and at completion of your training, also provides benefits. Stretching will improve recovery and flexibility and will make riding more comfortable. Stretching will give the greatest benefit if carried out while muscles are still warm i.e. after a ride. Recovery is further improved by getting a good sleep at night.

Enjoy your cycling and watch out for the magpies!!

Week Three Training Guide

Tuesday 1 hour

Thursday 1 hour

Saturday 1 hour

Sunday 1 hour 30 minutes

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Week Four Training Guide - week ending 19th September

Now that you have completed three weeks training, it is time to introduce a slightly heavier work load.

On two days this week, Tuesday and Saturday, use a gear that is one sprocket higher, or harder, than you usually use. This will increase the workload on your leg muscles and add strength. If you find that after 10 to 15 minutes you are getting very tired and cannot cope with the extra effort, go back to your usual pedalling gear for ten minutes and then attempt the harder gear again when your leg muscles have recovered. This is a form of interval training.

On Thursday and Sunday, during your longer training rides, continue to use your easy pedalling gears. This will help you recover from your two previous efforts.

While riding try to keep your upper body relaxed and motionless to give you an efficient cycling position.

For the longer Sunday rides, you may wish to join with a group of other riders for companionship and practice riding in bunches. See www.Ramblers.co.nz for further information on Sunday group rides.

Week Four Training Guide

Tuesday 45 minutes

Thursday 1 hour

Saturday 1 hour

Sunday 2 hours
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Week Five Training Guide - week ending 26th September

Week five marks the beginning of another level of strength training and will introduce you to hill work. You will need to find yourself a course containing a small climb or hill.

Use a moderate gear on the flat, but, approaching the hill, change to an easy pedalling gear. Push yourself back on your seat and rest your hands on the top of your handlebars at about shoulder width. Concentrate on taking slow, deep, controlled breaths and at the same time try to establish a steady rhythm. Sitting well back on your seat allows you to push across the top of your pedal stroke, giving you greater leverage to produce more power. The secret to climbing a hill comfortably is all about style and rhythm. If you establish this early on, then hills will not become a burden to you.

This week try to include at least three hill climbs during your rides on Tuesday and Saturday. On Thursday and Sunday, during your longer training rides, continue to use your easy pedalling gears. This will help you recover from your two hill climbing sessions.

With the warmer weather hopefully upon us, remember it is very important to drink plenty during your rides and take something along to eat as well.

Week Five Training Guide

Tuesday 1 hour

Thursday 1 hour 15 minutes (easy pedalling)

Saturday 1 hour 15 minutes with hills

Sunday 2 hours 30 minutes (easy pedalling)

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Week Six Training Guide - week ending 3rd October

This week continues with strength training over hills with recovery rides in between.

For those of you living in this area, it is suggested that you ride over part of the 50km course on either Saturday or Sunday, preferably starting and finishing at Bridge Pa. This will give you a ride of approximately 33km. Commence your ride from the Bridge Pa School and head west down Maraekakaho Road, turn left into Valley Road and then left into Raukawa Road before continuing on Raukawa Road until arriving back in Bridge Pa i.e. travel in an anti-clockwise direction. By doing this, you will encounter all the hills climbs in the 50km event on this circuit.

Some of this road is gently climbing. Do not use too hard a gear on these gently climbing sections so that you are able to cope with the more difficult, steeper parts. Remember the secret to climbing a hill comfortably is all about style and rhythm. Make sure that when you start the main climbs that you are in an easy pedalling gear.

The final climb is near the end of Raukawa Road with Bridge Pa just out of sight. There is no easy way up this one. Settle into a rhythm as quickly as possible and use an easy pedalling gear.

Week Six Training Guide

Tuesday 1 hour with hills

Thursday 1 hour fifteen minutes (easy pedalling)

Saturday Bridge Pa Circuit or 1 hour fifteen minutes with hills

Sunday 3 hours (easy pedalling)

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Week Seven Training Guide - week ending 10th October

Now that you are almost there, check that you have sent off your entry form for the Tour of the Bay. Also, it is time for a reality check - have you completed sufficient training to comfortably complete the 110km? If you struggle on this Sunday’s 3.5 hour ride or can’t cover 85-90km+ in 3.5 hours, it is recommended that you lower your sights for this year and transfer to the 50km event. If the event day turns out to hot and windy, which is quite possible, 110km could make for a very long day for you and the many volunteers marshalling the course. You can change course distances by advising the event administrator.

Week seven of the programme will concentrate on maintenance of distance already covered and will contain only one session of hill work. The ride on Sunday will be your longest yet, but must be completed at an easy pace. The reason for this is to get you used to sitting on a bicycle seat for a little less than the estimated time of the 110km ride. This would not normally be left this late in the programme, but time restrictions have given us little option. It is important that you complete this longer ride well within your capabilities.

If you feel you are extending yourself too much, then just complete a distance that you feel comfortable with. Battling the seasonal winds at this time of the year can create extra stress for the rider so remember to eat a little, but often, especially on the longer ride and remember it is important to drink as much as you can as well.

Next week is essentially a taper week leading up to the fun ride on the 15th October. This means a reduction in time spent on the bike and plenty of early nights.

Week Seven Training Guide

Tuesday 1 hour fifteen minutes with hills

Thursday 1 hour thirty minutes (easy pedalling)

Saturday 1 hour thirty minutes (undulating)

Sunday 3 hours thirty minutes (easy pedalling)

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Week Eight Training Guide - week ending 17th October

Well, the big day is almost upon you. From now until Sunday, eat a high carbohydrate (bread, pasta, rice etc) diet and drink plenty of non-carbonated fluids (orange juice, water, milk etc.) This will ensure that you are topped up with plenty of fuel prior to your ride.

On Sunday rise early enough to eat a good breakfast. Prepare your drink bottles and make sure you put the bottles straight on your cycle, or in your kit bag, as it is essential you carry plenty of fluid, especially if it is a hot, windy day.

If this is your first funride, you will no doubt be feeling more than a little nervous, this is completely normal and the following guidelines may be of some help to you:

1. If you are unaccustomed to riding in a large bunch, position yourself near the mid to rear of the gathered riders to allow the faster, more experienced cyclists to ride off first.

2. Once the ride has started, take notice of what is happening three or four riders in front of you. This gives you time to take evasive action if necessary. Always ride in a straight line while in a bunch and signal any moves you intend to make. If you puncture in a bunch, signal that you are stopping and move to the left side of the road once clear. Don’t just jam the brakes on and stop!!

3. Do not sit too close to another person's rear wheel. Allow one bicycle wheel gap.

4. Position your hands close to your brakes, but do not stop abruptly, you are far better to try and manoeuvre yourself around in an emergency.

5. Try to pace yourself over the distance of the ride, do not be tempted to race the first part of the course, as you may suffer later on.

6. It is essential that you eat and drink regularly, even if you do not feel like doing so. You should try and drink at least every 15 minutes and eat one piece of food (banana, energy bar etc) every hour - more may be needed if hot or if you are going faster than you expected. If you don’t do so, the ride will get progressively harder as your body runs out of fuel.

7. There will be marshals and / or Traffic Officers on all major turns and intersections, but remember to obey the road rules and keep to the left at all times.

Have a safe and enjoyable ride on Sunday.

If you would like to take your cycling a step further, Ramblers Cycling Club hold regular Saturday races catering for riders of all ages and abilities. If you would like more information, visit Ramblers Cycling Club web page at www.Ramblers.co.nz.

Week Eight Training Guide

Tuesday 1 hour 15 minutes (easy pedalling)

Thursday 1 hour 30 minutes (easy pedalling)

Sunday 110km Tour of the Bay Funride - enjoy the ride and keep safe