TRAINING & PREP
Why wait till 23rd September.
We’re doing training rides
for registered riders.
So you’re up for 180KM bike ride.
This is a serious ride with over 2000m of vertical climbing. To enjoy it safely, training is crucial. Although it is not necessary to do course distance before the ride, to be able to complete the entire 180km distance within 9 hours you will need to be able to complete at least 100km hilly terrain rides averaging speeds over 20km per hour.
If you attempt to do any ride that is outside your normal riding program, fatigue and cramps can set it.
As we’ll be riding in groups or pelotons, safety for yourself and others is paramount. Each peloton will have a ride captain. It well be there task to guide each bunch. If a group captain thinks a rider is riding dangerously or is comprising safety for himself or others, the ride captain can ask the rider to fall to the rear of the group. In extreme cases, or in the case of an accident or illness on the ride, riders can be ferried to the finish line.
The team at GO FOR BROKE will be organising training rides in the months leading up to the event. Join us to ensure you have a great day on the day of the event. Join the Go for Broke Strava club to stay inform of rides. STRAVA GFB CLUB LINK
Food & Drink
Cycling is a sport of endurance, placing a very high demand on the cardiovascular system. As with any sport, a cyclist has to know the best foods to eat. It is essential that the food’s consumed go down easy and stay down. A nutritional plan, low in fat and high in carbohydrates will provide the needed energy for the ride. Carbohydrates are actually the body’s preferred source of energy, and carbo loading may help you boost your endurance. Hydration and the correct nutrition can fuel the body and put the cyclist in top condition.
As part of your preparation get use to the foods which you want to eat on the ride. Everyone is different so make sure what you eat on bike works for you. Ensure you don’t try anything new on the day. And remember, eat before you feel hungry and drink before you feel thirsty otherwise you will hit the wall or bunk when you run out of energy and are unable to complete the ride.
TRAINING & CONDITIONING
1. BIKE SET UP: Your position on the bike is critical. If you haven’t had a professional bike set-up, we recommend having one done before embarking on any training regime.
2. START SLOW/FINISH FAST: Always try to start the climb as slow as you can in an easy gear, finish your ride with speed and try to carry that speed to the end.
3. BREATHING: Focus on your breathing when riding as it is one of the most important techniques to remember.
4. RELAX YOUR UPPER BODY: Use a lot less energy and therefore ride longer with more power by totally relaxing your upper body. Arms, chest, neck, shoulders and back should be relaxed.
5. SET A REALISTIC GOAL: Ultimately your performance comes down to how much time you’ve spent preparing for the event. Set yourself mini goals leading up to GO FOR BROKE, starting as early as possible. See the calendar above for training rides.