2. Basic Training Guide
About this page
The Around the Bay in a DayŽ 2008 is a spring ride. It's time to get serious about training mid-winter, ideally around 12 weeks prior to the event (around the end of July)
Training and Preparation
Team training is perfect practise for riding in a group, and it is ideal for less experienced team members to learn invaluable skills like drafting and bunch riding etiquette. And half the fun is winding down afterwards in a cafe or bakery! Grab your friends and colleagues and get on your bike.
Getting the basics in order
Before launching into your training, we recommend you get the basics covered. Read the Bicycle Victoria web page 'Basic and beginner training' first for information on:
- The right clothing
- The right gear
- The right skills
- The right food and water
- Initial check
- Warm ups
- Basic riding skills
- Building up slowly and frequently
- Training with others
- Training rides
Once you feel comfortable with the basics, then you can start training for the longer distances.
Building your Ride
Go to the "Build your ride" page for more suggestions and information on how to train for a longer ride. It includes information on:
- Maintaining fuel levels (also see the Nutrition page)
- Staying comfortable (also see CycleFit information)
- Looking after your body on a longer ride
- Looking after your mind
- Tips for endurance training rides.
- The following 12 week Consistency Program - to get you started.
*Please note that this is a very basic guide and is the minimum training we would recommend.
| Week | Longest Weekly Ride | Other Weekly Rides | Total Distance |
| 1 | 35km | 25km, 20km | 80km |
| 2 | 40km | 30km, 25km | 95km |
| 3 | 45km | 35km, 30km | 110km |
| 4 | 50km | 25km, 20km, 20km | 115km |
| 5 | 55km | 30km, 25km, 20km | 130km |
| 6 | 60km | 30km, 30km, 25km | 145km |
| 7 | 60km | 30km, 20km, 20km, 20km | 150km |
| 8 | 65km | 30km, 20km, 20km, 15km | 150km |
| 9 | 70km | 30km, 20km, 15km, 15km | 150km |
| 10 | 70km | 30km, 15km, 15km, 15km | 145km |
| 11 | 75km | 30km, 30km, 20km, 15km | 170km |
| 12 | 75km | 30km, 25km, 20km, 15km | 165km |
Want to know more ...?
Web links:
Pinc Inc
A women's cycling group supporting and training women to get more of them out there!
Audax Riders: FAQs
Everything from tips for new riders to cycle computers.
Books
The Complete Book of Long-Distance Cycling
The Long Distance Cyclist's Handbook