Preparation And Training For Cycle Queensland Events

Training for the Ride

The three important issues to consider when training for a nine-day Cycle Queensland adventure are:

your basic fitness
your cycling specific fitness and
the way you set up your bike.

Any fit person should be able to ride and enjoy Cycle Queensland.

However, cycling like all other aerobic activities uses different muscles which need to be exercised and trained to work in specific ranges of activity.

You may think you are very fit if you walk or run often, but when you ride for longer distances you may soon find, by increasing soreness, that you really do have other muscles you didn't realise you had before.

The training program outlined below deals with the two specific cycling issues (cycling fitness and bike set-up). As you prepare for the Ride please make sure you also maintain your general fitness and lead an active lifestyle. Regular stretching and yoga exercises are also very useful for developing muscle flexibility, fitness and strength.

Riding in a group

Collisions and pile-ups can happen even when experienced riders are cycling in a group.

Keep in mind these important points:

Look ahead and around you. Don't ride so close to the rider in front that you can't see ahead of them. If they try to avoid an obstruction and you are not aware of their movements you may hit it or run into them as they take evasive action.
Ride predictably. Make it easier for those behind you by riding a straight line at all times. Avoid swerving movements and when you do pull out to pass or turn yell out "PASSING" to signal your intentions. The same goes for braking and when you do stop move well off the road to allow others a place to ride. It's always good to yell out "STOPPING" to let those behind you that you are slowing to stop. This lets them take the necessary evasive action.
Keep your distance. Try to ride at least two bike lengths behind the rider in front to allow enough time and distance to escape from an impending disaster up front. Remember: if your front wheel tips the rear wheel of the bike in front it is you who will fall!

Riding position set-up

A comfortable and efficient riding position is the key element in the bike-body interaction. It is therefore very important that your bike is properly set-up and adjusted. If your bike is adjusted to suit your particular body size and shape you will then feel more relaxed and will be able to ride longer distances with less effort. Once you have made the adjustments recommended below, ride gently for the next few days to give your body time to adjust to these new settings. To set-up your bike for an optimum riding position you will need a few bike tools and may also need a friend to assist you.

Foot position.: If you have Shimano SPD shoes/pedals or other clipless pedals you can make this adjustment by clipping your shoes into the pedal and adjusting the cleat fixing bolts. The ball of your foot should be centred over the pedal axle. For small feet and high rpm pedlars place the ball of your foot slightly behind centre. If you have toe clips there should be a 2mm clearance between your shoe and the clip.
Saddle position.: First adjust your saddle so that the top surface is parallel with the road surface. Then set the saddle height the following way: With the crank arm perpendicular to the ground sit on the saddle and place your heel (shoes on) on the top of the pedal. With the saddle height correctly adjusted your leg should be in the straight "locked" position. Make sure to take account of oversize heels on your shoes if you have extra thick soles.
Saddle front/back adjustment.: Sit on your bike in your normal riding position with the cranks in the 3 and 9 o'clock position. Your saddle is correctly positioned when your tibial tuberosity (the bump at the top of the shin bone) is 1cm behind the pedal axle. You may need a plumb line and a helper to make this adjustment and you may have to readjust saddle height if you move the saddle significantly.
Stem & handlebars.: Correct stem height can be between level with the saddle height or 6 cm below. The preferred range is 2.5 to 4.5 lower. As a check ensure that your knee just clears your elbow when seated on your bike with the cranks in the 3/9 o'clock position. To ensure good chest expansion and breathing your handlebars should be as wide as your shoulders. On a mountain or hybrid bike some riders may prefer a more upright riding position with a higher stem position. Extra wide flat-type mountain bike handlebars may give more stable control on unsealed roads but you may find them uncomfortable on long rides over sealed roads. Bar extensions and narrower handlebars will give you a greater variety of comfortable hand positions and also place your upper body in a slightly lower position to reduce your overall resistance to the wind.
Adjusting to your new position.: It takes time to settle in to the new position and you may still have to do some fine tuning. Overall you should feel much better when you ride and less strained when you arrive back home. Improving your cycling fitness.

The most essential aim of any training program is to set your goals and targets and to train consistently to achieve them. To train for Cycle Queensland you will need to build up your general level of fitness to allow you to comfortably cover the daily average of 70 km. To do this we recommend a series of training rides of varying distances building up to the full 100km distance (the longest day on the Ride) closer to the event.

Week	Longest ride	Other rides
1	25km	10-15km
2	30km	15-20km
3	40km	20-25km
4	50km	25-30km
5	60km	30-40km
6	70km	25-40km

Finding the time

The training program outlined above is a minimum schedule which should be easily able to be slotted into a busy lifestyle. To keep track of your efforts it's best to keep a training log where you can record your rides, their distances and comments about your ability.

You may think it unnecessary at first but this type of information may be of great benefit to you at a later date. It's also good for morale building too!

One of the best ways of fitting more kilometres into a crowded life is to combine training with your ride to work, school, college or university.

Riding to work or school can be a great way of starting the working day and provided that you can find a reasonably stress free route you will feel much better for it at work and at the end of the day.

Training Check

Now's the time to put all the training elements into practice and seriously get your bike and your body ready for the big day.

Here's a step by step guide:

Plan your road training program. You don't have to go overboard. Just do what you can to find time to do but make sure that when you start you keep up a regular schedule.
Organise training companions. It's easier to train with friends so ask around at work or school and among your friends and see if someone else can join you on regular training sessions. It's hard to miss a session if you know that the other person or group will be there at the meeting point and will be disappointed if you do not turn up.
Check your equipment. Make sure that the bike you begin your serious training on is going to be the one you complete the Tour on. If you have to change or upgrade equipment get it done as early as possible. New handlebars, pedals or saddle will make a big difference to your riding comfort and style.
Have your bike checked mechanically. If you do not carry out your own repairs take your bike to a bike shop to get it checked and adjusted. You should book your bike in at least two to three weeks before the event if major repairs are needed otherwise you may not be able to get major work completed in time.
Set up your optimum riding position. Use the set-up guide on this guidebook to make sure that your bike is adjusted for the best riding position so that you can cycle more efficiently.
Wear the right clothing. The clothing you wear is important. Cycling shorts are very comfortable and move with your skin without chafing and rubbing. You don't need underwear with cycling shorts but you will have to wash them overnight unless you pack extra pairs. Be prepared for cold and wet weather. Pack a waterproof parka or jacket and dress in layers so that you can easily discard clothing when the day warms up.
Practice group riding techniques. If you are new to riding in large groups you should try to ride at least some of your training runs with groups of six or more riders in a tight bunch. Riding in a group is very demanding and you need to be constantly aware of the movements of riders in front, to the side and behind you. Be predictable and ride a straight line. Remember if you tip the wheel in front it is almost always you who falls!
Warm up before you start. Don't rush into strenuous riding on a cold body. Always practice stretching exercises before you set out from home or from the campsite each day. On the Ride this may mean getting up a half an hour earlier.
Take it easy starting out. This particularly applies to the first day on the road. Give your body a chance to settle into a comfortable rhythm and where possible save your maximum exertion for the hills - there are enough of them. It's the mark of an inexperienced rider to ride too hard at the start and expend the energy needed at the end of the ride.
During the day DRINK, DRINK, DRINK! The moisture you sweat out on the road has to be replaced so you must drink lots of water as you ride. Always carry at least two large water bottles and make sure these are filled at the start. All water points are signposted. Food is also important. Don't forget your high carbohydrate dinner and breakfast and take some high energy snack food with you to eat along the way.
Have a great ride. Cycle Queensland is designed to be enjoyed so don't get so obsessed with your riding that you miss the fabulous scenery or enjoy the great company of hundreds of like minded riders. When you finally hit the finish you deserve a big cheer. And you'll know that all the good preparation you've put in was well worthwhile.
Want more training information? The best place to find out more about cycling for fitness is to join a cycling group. You don't need to be a top competitor.