2008 Great Escapade Training Program

Beautiful scenery, enjoyable company, good food and of course, some challenging pedaling: Up to 800 kilometres across thirteen days!

Be Prepared for your ride:

By its end, you will be ready to cycle between 120 to 150 kilometres, or four to six hours each day.

Over these types of distances, the route terrain will undoubtedly be varied and you will encounter steep hills, gentle undulations, strong winds and long flat stretches - not to mention a range of temperatures.

The training places a strong emphasis on enjoying cycling. Whether you are touring by yourself or in a group, such a ride is a substantial challenge that requires a high level of fitness and preparation to ensure the experience is thoroughly enjoyable.

Be prepared to Start in January:

Here is a snapshot of the first 3 weeks training program. Members can view in full on fitness2live.

In Weeks 1 to 3, we focus on gradually building up your training distances. In Week 1, you'll spend three or four hours in the saddle and ride up to 115-140 kilometres. By Week 3, you'll be nearing seven hours and up to 210 kilometres. Use the first week to get yourself organised, sort out equipment, include friends and begin to map out your routine.

 

See the full training program. Available to Bicycle Victoria Members.

Physical Preperation tips

See the tips and hint on being prepared for the Great Escapde

Is this training program for me?

The 12 weeks' training provided here is not designed for those starting from scratch. It is assumed and essential that you have developed a solid training base PRIOR to beginning this program; preferably in cycling but, if not, in another endurance-based activity such as running or bush-walking. If you haven't got such a base behind you, it is recommended you set your sights on a more attainable challenge - perhaps a short-course triathlon this summer, or another cycling event for which you have more time to train.

If you're a veteran of this style of riding, you are extremely well placed for this seven-day tour and the training. However, we lose our fitness far more quickly than we gain it. So if recent weeks or months have seen more celebrating than cycling, you'll still need to re-acquaint yourself with the bike. Use this program as a base and, if you need something a little more challenging, just up the mileage of each session a little.

 

Be Prepared.

This Active Sport Cycling Program is designed for the substantial challenge of riding a seven day tour - events such as the the Great Escapade (in NSW). The program is designed by Mike McKay, an experienced cyclist, five-time Olympian and Olympic gold medalist in rowing. 

If you’re a Bicycle Victoria member:

You can access the full training program from the Bicycle Victoria fitness2live website.

Along with the huge array of articles you’ll find recipes, calculators, diet and exercise planners and more!

It's free to all Bicycle Victoria members.

To access, you’ll need your Bicycle Victoria membership number handy.

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https://bv.fitness2live.com.au

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Calculate to your hearts content!

Have a look at the different calculators available online through fitness2live.

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