Bicycle Network Victoria: Bupa Around the Bay

2011 Around the Bay Training Program

Prepared By Vanessa Lougoon.
(Accredited Exercise Physiologist)
 

The Around the Bay is a flat terrain ultra-endurance event so it is essential that you are adequately prepared and that you commit to the minimum training requirements to ensure your health and safety. The event offers several route options so choose the distance that is most suitable according to your available training commitments, health/ injury status and age.
 

Helpful Tips

The following training programs are basic guidelines for the minimum recommended kilometres. For an individualised program, please consult with your local cycling coach.

The following are tips to ensure you get the most out of your training:

•  Get your bike Set-up right and maintain your ride. For riding comfort and efficiency, injury prevention and bike safety.
•  Health Screening: Consult with your GP or Sports Physician if you have any pre-existing injuries or health conditions or are over 45 years old (More info: http://sma.org.au/resources/policies/health-conditions-and-screening/)
•  Dynamic Stretching: Spend 5 - 10 minutes before training
•  Static Stretching: Spend > 10 minutes following training.
•  Strength Training: Incorporate 2 x >30 minutes per week (e.g. Pilates, swiss ball, weights, Yoga) to reduce injury risk and improve performance (e.g. following shorter rides or on non-riding days).
•  Nutrition/ Hydration: Excellent nutrition and hydration tips can be found at: http://www.ausport.gov.au/ais/nutrition/factsheets/sports/road_cycling
•  Recovery: Regular sessions encouraged (massage, stretching, ice baths etc).
•  Indoor Training: Wind-trainer/ Ergo/ Spin classes can be substituted for road sessions (e.g. bad weather/ time restrictions). Since you can gauge your intensity better, as a general rule 60 minutes of indoor training is worth 90 minutes on the road.
•  Periodisation: Training programs are based on 3 x 4 week cycles (12 weeks)

                                  o Weeks 1-3: Build phase
                                  o Week 4: Recovery week
                                  o Build over the 3 x cycles (i.e. 12 weeks to the event)

•  Intensity: Training should be done at a moderate intensity which can measured by:

                                  o Self Rating: Rating of Perceived Exercise (RPE) = 6-7 (out of 10) &/OR
                                  o HR Monitor: 65-75% of Maximum Heart Rate (MHR = 220-Age).
                                  o Overall Feeling: ‘Somewhat hard’ (can talk but with effort).

For > 210 & 240 km Riders:

• Good Fitness Base: Program is based on the assumption of above average fitness and for those already exercising > 5 hours per week.
• Split Training: Ride day volumes can be split across two sessions (AM & PM), as long as each session is >1-hour.
   

100km and 135km training program

100km riding distance is about finding your tempo and becoming an expert at it.

210 & 250 km Training Program

Riding over 210km is an advanced endurance challenge, mentally and physically. This program would be ideal for 250km riders.

Bike Maintenance

Make sure your bike is ready to ride!

Bupa 50km training program

Bupa Around the Bay Training Program 2011 (50km)

Nutrition FAQs

To assist you achieve your goal of riding Around the Bay!

Road Riding Bunch Etiquette

Remember that at all times, you are sharing the road with other road users (including 16,000 other bike riders). To ensure enjoyment for all, please make sure you know the road rules, be familiar with riding in a bunch and ensure that your bike is in good working order.