Bicycle Network Victoria: RACV Great Victorian Bike Ride

Some training tips to help you prepare for 9 days of riding!

An average day on the 2011 RACV Great Victorian Bike Ride will be 65.6km, which takes an unpracticed rider about seven hours at 10km/hr. After some practice, riders can maintain 15km per hour, then, with a number of breaks, they will be in camp by early afternoon.

The following points will help guide your preparation. A local cycling group might help you with your training program.

Buying a Bike

Bicycle Superstore are the official bike mechanic vendor on the RACV Great Vic and they have a great knowledge of the event and what it requires. They have prepared a brief outline of what options there are available to you. Have a read and go and visit them in store to get the best ride for you.

Initial Check

If you do not exercise regularly or are unsure about your general health we recommend you obtain a health appraisal or pre-exercise screening before starting a training program.

Warm ups

We encourage you to stretch gently for 10-15 minutes before and after each ride, preparing yourself both physically and mentally for your exercise session.

• A 5 minute warm-up increases the blood circulation, delivers more oxygen and raises muscle temperature which ensures muscles are able to lengthen (relax) and shorten at the faster rate required for exercising, with more ease than they would without a warm up. Dynamic stretching should occur after the warm up, helping to reduce the occurrence of injuries and increase your range of motion (ROM).  Stretching before warming up can contribute to the occurrence of pulled or torn muscles.  Static stretching after exercise in the cool down, will help to reduce stiffness and soreness in the muscles by helping to relax them.
• The warm up, warm down could include: skipping, jogging games and gentle stretching to music. Continue this until the body feels warm and breathing is deep and regular. You should not feel short of breath.
• WARM DOWN - After exercise you should conduct a warm down with activities like walking, slow jogging or a slow pedal.  The warm down will assist with slowly bringing your heart rate down to keep your blood flowing through your muscles to help reduce the latic acid build up which can cause soreness / stiffness.

Build up slowly

• Gradually increase the time you spend in the saddle over the months leading up to the ride.
• In August you should be doing some two hour rides or longer. In September, some four to five hour rides. In October at least one 60km ride with some other shorter ones. You should then be able to comfortably manage even the longest day.

Ride frequently

• One of the most important features of a successful preparation is to ride regularly. Consistent riding of short to medium distances is far more preferable than irregular longer rides.
• Participating in some practice rides can be a fitness check to ensure you are preparing properly.
• On the practice rides you may want to practice some group riding skills, such as riding in pairs side by side and rotating the lead cyclists to the back of the group. This is useful if you are training with friends.
• Communication practice is important. Practice singing out 'passing', 'pothole ahead', 'stopping' and so on.
• The basic riding skills are starting, stopping, straight line riding, slow riding and turning. You may benefit from practicing changing gears or getting your water bottle out while riding.

Training rides

We encourage you to do as much bike riding as possible, either by yourself or with friends or family. Every hour in the saddle will make the event that much easier.

Some training suggestions are:

• Start off with a number of 'training rides' of about 30km along bike paths and trails in the your local area. 30km regular weekly rides will build stamina.
• Add 5% to your total distances each week, building up to your total distance goal. Many back streets are ideal for group training as traffic is minimal. Another alternative is to hop on a train then cycle back towards home.
• Once you are feeling comfortable on your bike and have built up the weekly total, include some hills on your training ride. Find a long steady climb and ride it at a constant pace.  Don't strain; change down!  Changing gears to match the hill in order to keep peddling at the same rate will conserve enegery.  Riding hills will also build up strength that you will need when you start riding past the 60km mark on the ride. Experiment with standing versus sitting to see what works better for you in terms of energy efficiency (less exhaustive).  For instance, you can stand up for short sessions (say 50 metres) to stretch the legs and give you bottom a rest then sit down again.

Behavior and conduct

Here's how we can make sure we all have a great time on the Ride.

Bicycle Network Victoria considers the following behavior to be inappropriate:

• Any behavior which threatens the safety of other riders, Volunteers, staff or contractors
• Failing to abide by a road rule or direction from Police
• Failing to obey any lawful direction of Bicycle Network Victoria or its officials
• Talking loudly or generally disturbing the peace in camp after the noise curfew (10.00pm)
• Behavior which confronts or offends other people including without limitation, discriminatory actions or conducts (on any basis), sexual harrassment, name calling, foul language, fighting etc.
• Permanently leaving the Ride without informing a Bicycle Network Victoria staff member or official
• Underage smoking or smoking anywhere other than the designated smoking areas.
• Any other behavior or conduct which in the reasonable opinion of Bicycle Network Victoria is inappropriate in the circumstances.
• Please refer to and be aware of the Conditions of Entry.