Training Tips
Top Tips For A Great Ride from our Expert Trainer Steve Elden


To enjoy the riding, you need a basic level of fitness.

Consistency - Consistency is the key. If you're a beginner, then two or three rides a week will get you through the 80k. If you're looking to beat last year's time or humiliate your mates then maybe 3 to 4 rides per week. If you want to explore your potential or be competitive then you're looking at 4 to 7 rides per week. But regardless of how much you do, you need to allow 6-12 weeks to build up fitness. 

Long Rides - Doing at least one longer ride a week builds superior aerobic endurance. If you make it a hilly ride, muscular strength gets developed in tandem with aerobic endurance. Ideally you would build up to at least one long ride per week that equals or exceeds the length of your goal race. Do these long rides at a cadence of 95-110rpm; this builds leg speed without trashing your legs for a week.

Hill Reps - Hill Reps (repetitions) build muscular strength, aerobic ability and handling skills in one workout. After 15-30min of easy riding find a hill that is 5-10min long. Ride up it at 75-80rpm at a solid to hard effort, and then ride back down for recovery. Repeat this 4-10 times depending on your fitness. Then finish with 15-30min of easy riding.

High Intensity Session - High intensity reps build oxygen uptake, leg speed and rhythm. After 15-30min of easy riding find a stretch of flat or mildly undulating road that you can ride non-stop. Ride hard for 5-10min at a cadence of 90-100rpm, and then ride easy for 5-10min. Repeat this 4-10 times depending on fitness. Then finish with 15-30min of easy riding.

Sharpening Work - Try some training that combines everything. Periods of fast and slow cadence, short uphills and short hard efforts will improve biomechanical movements, improve technique and prepare the legs for the erratic tempo of bunch riding. But this isn't designed to be a hard workout. The overall effort should be comfortable, but the cadence and pace changes often.

Recovery - If consistency is the key, then recovery is the key to consistency. Without adequate recovery your body will eventually break down in some way or another. If you're riding 2 to 4 times per week the recovery factor is covered by your days off. But if you're riding 5 to 7 times a week you have to allow an easier day after harder or longer days. Then every three or four weeks make sure you take an easier week. This way your body can cope with the work and over time your training becomes more consistent. 

Bunch riding –Riding with friends is more fun than when you go out riding solo. Try to get as much bunch riding experience and riding skills as possible before the event. This is one area where you can save energy and avoid accidents. Point out road hazards and share the wind on the front so everyone can stay safe and ride faster.

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