Physical Preparation - 2009 Great Escapade
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Training hints to get your body ready for the 2008 Great Escapade.
Physical Preparation
An average day on the 2009 Great Escapade will be about 67km, which takes an unpracticed rider about six 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.
Initial Check
If you do not exercise regularly or are unsure about your general health we recommend you obtain medical advice before starting a training program.
Warm ups
We encourage you to stretch gently for 5 minutes before and after each ride.
- A 5 minute warm-up and cool down increases the blood circulation, delivers more oxygen and raises muscle temperature which ensures muscles are able to lengthen (relax) and shorten more easily and faster. Stretching prevents the tearing of muscles, reduces the risk of injury and decreases muscle tightness after exercise, so you will be less stiff.
- The warm up, warm down could include: skipping, jogging games, aerobics and gentle stretching to music. Continue this until the body feels warm and sweaty and breathing is deep and regular. You should not feel short of breath.
Build up slowly
- Gradually increase the time you spend in the saddle over the months leading up to the ride.
- In December you should be doing some two hour rides or longer. In January, some four to five hour rides. In February 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.
- The practice rides can be a fitness check to ensure you prepare 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 exhausting but regular weekly rides will build stamina.
- Add 5-10km each week after the 'training ride' period. 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 constantly ride it, changing gears to match the hill. Don't strain; change down! This will build up strength that you will need when you start riding past the 60km mark on the ride. There is no need to stand up on the pedals. Riding hills sitting in the seat is more energy efficient. You can stand up for short sessions (say 50 metres) to stretch the legs and give your bottom a rest.