Experienced riders
If you are a regular club rider - you will know what to do! But bear in mind that the climb is early on - so you want to be warmed up. Take the hill in stages?? Look for some recovery when the climb eases in
gradient. Use the outside of the corners where the gradient is less. At periodic intervals get up out of the saddle and stretch your legs out to give your lower back and upper legs some additional recovery.
When the line is in sight give it full gas and get back up out of the saddle. Be careful on the way down as you will carry a lot of speed.
Regular riders
If you are a pretty fit regular cyclist doing around 100k plus/week - you might want to not over-exert on the climb as you'll still have 60k to go, and if you've thrashed yourself up the 2.3k timed climb, you'll want to train by mixing up some Coo-tha efforts and some rolling hills.
Two weeks out from the event you should have a long steady ride completed of around 3 hrs duration. The weekends would be a great time to do this.
Within the remaining two weeks to prior to the event two Coot-tha rides mixed up with four river rides would bring you to the event well prepared.
New riders
If you've never done 70 km and this is your first big event - you really need yo take it easy, and just treat the hill as a 'just make it' scenario - even if you walk it!
For training between now and the event you should focus on just being consistent in your preparation. Three 1 to 2 hour rides per week between now and the event is what you should be aiming for.
Some rolling hills incorporated into your rides will assist you in replicating the majority of the terrain of the BDO Kendalls Coot-tha Challenge.
Hydration
The most important aspect of your final preparation (in the final three days) is ensuring that you remain adequately hydrated. You should aim for at least 2 litres of water each day. Some of your hydration should
also include electrolytes.
On event day aim to consume 1 bottle (600ml) of fluid for each hour you are out there.
Good luck, safe riding and enjoy the challenge of the event.
River City Cycles
