Welcome to the 2003 Coast to Coast Bike Ride

Bike SA
111 Franklin Street Adelaide
SA 5000
Phone +61 8 81689999
[email protected]
www.bikesa.asn.au
COAST TO COAST
PRESENTED BY
AUSTRALIAN CENTRAL
SAVINGS AND LOANS
GLENELG TO VICTOR HARBOUR
SUNDAY 6 MARCH, 2011
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Welcome to the 2011 COAST TO COAST
PRESENTED BY AUSTRALIAN CENTRAL SAVINGS AND LOANS
This Ride Guide contains essential information to help you enjoy your ride
CONTENTS
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2-4
5-7
8-10
10-11
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15-16
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THE RIDE
START VENUE MAPS
THE ROUTE – MAP, NOTES & ELEVATION PROFILE
THE FINISH
COACH TRANSFERS
EVENT PHOTOS & TRAVEL & ACCOMMODATION
MECHANICAL SUPPORT
IS YOUR BIKE FIT?
BE PREPARED & KEEPING HYDRATED
TRAINING TIPS
BUNCH RIDING
SPONSORS & PARTNERS
EMERGENCY / INCIDENT PROCEDURES
WIN!!!!
SCOTT SPEEDSTER 30 ROAD BIKE
By riding in the Coast to Coast presented by Australian Central Savings & Loans you‟re in with a chance
to WIN a Scott Speedster 30 road bike valued at $1599.95, thanks to Avanti Bikes. Find out more about
the Scott Speedster S30 on the Bike SA website.
GROUND EFFECT TEAM SPIRIT PRIZES
The Ground Effect Team Spirit prize will be awarded on the day to a randomly drawn team. The winning
team will win $400 of Ground Effect vouchers. Every team of 8 or more is eligible, so get your team
together now!
THE RIDE
Coast to Coast presented by Australian Central Savings & Loans is big and beautiful, one of the best
rides you‟ll get your wheels into. Whether you‟re riding solo or as part of a group, you‟ll be sharing the
road with over 2,000 other enthusiastic riders.
ROAD RULE AWARENESS
 You must obey all Australian Road Rules.
 Coast to Coast is an open road event. You will be sharing the road with other traffic.
 Move to the left to allow motor vehicles to overtake.
 Keep your distance from those in front.
 Move off the road before you dismount.
 You must wear an approved Australian Standards bicycle helmet.
 You must ride in single file where appropriate and no more than 2 abreast at any time.
 Pass only in single file and only on the right of other riders.
 Be aware of your fellow riders and other traffic. Indicate and call out your intention to overtake, slow
down, stop or change direction
 Be sociable and safe. Ride with someone who can tell you to slow down.
 Take care as other traffic may be travelling at high speeds.
 Private support vehicles are not permitted along the route. Vehicles belonging to family and
friends must use an alternative route to the finish.
 The police will be patrolling the route and any riders found to be riding outside of the road rules will
be subject to penalties under the Australian Road Rules.
SIGNAGE & MARSHALS
 From start to finish there will be Bicycle SA RED arrows and other signage marking the route.
 Signs will also indicate when you are approaching a refreshment station.
 There will be marshals (wearing fluorescent vests) on the route, riding bicycles and in vehicles, as
well as at stationary posts. All volunteers and staff involved in the event will be clearly identifiable.
The marshals do not have the authority to stop motorists; they are there for your safety and other
road users. Please listen and obey their instructions.
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REFRESHMENT STATIONS
There will be four refreshment stations along the route:
1. STIRLING LIBRARY
26km Drinks only
2. MEADOWS OVAL
52km Drinks and fruit
3. WILLUNGA HILL
75km Drinks, fruit and bars; tea/coffee
4. HINDMARSH TIERS ROAD
96km Drinks, cake and biscuits
 At each station Nippy‟s water and juices, plus Powerade will be available. All riders must bring
water to the start of the event and we suggest you bring some extra snacks to eat along the way
 Lunch (a filled roll, muffin and fresh fruit) is available after you de-register at the Victor Harbor finish.
There will also be supplementary water and Powerade available.
 Shotz Sports Nutrition will also have an energy station at the Willunga Hill refreshments and will
have product for sampling at the finish in Victor Harbor
PRE-REGISTRATION AND RIDER ID COLLECTION
All riders should collect their unique Rider ID from the Bike SA office (111 Franklin Street)
between 9.00am and 5.00pm on Thurs 3 & Friday 4 March and between 8.00am and 12.00pm
on Saturday 5 March. If you don’t have your Rider ID by Saturday 5 March, you must check in
at the registration desk to collect your Rider ID on the morning of the ride. Your Rider ID will
give you access to all food and refreshment stations en route and at the finish. PLEASE
NOTE THAT IF YOU COLLECT YOUR RIDER ID PRIOR TO THE EVENT, YOU DO NOT HAVE
TO CHECK IN AT THE START.
AT THE START
GLENELG START
LOCATION
REGISTRATION OPENS
RIDER BRIEFING
START TIME
DISTANCE
Colley Reserve (Rotunda), off Colley Terrace
6:30am – you MUST be registered by 7.15am*
7.15am
7.30am
120km
* Registrations (issue of Rider ID/wristbands) may take between 5 - 10 minutes, so allow plenty of time
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You can deposit small bags and items with the „cloakroom‟ to be collected at the finish.
There are limited toilet and changing facilities in the public toilets on the southern external wall of the
Beach House and behind Scampi‟s Restaurant.
Riders gather on the paved area adjacent to the Colley Reserve Rotunda, with the start line at the
entrance to Colley Terrace. Riders need to gather towards the start line and wait for the countdown.
To facilitate the start there will be a temporary lane closure along Colley Terrace coordinated by the SA
Police.
The SA Police will coordinate a lead vehicle from Glenelg along Anzac Highway and Cross Road, as far
as the Mount Barker Freeway. The Police lead vehicle will travel in front of the main riding group at a
consistent speed of 25km/h (20km/h uphill from the junction with Fullarton Road) and should NOT be
passed. A Police vehicle will follow behind the main group. By maintaining a consistent speed behind the
lead police vehicle, riders will benefit from majority extended green lights at the major intersections along
Anzac Highway and Cross Road, thereby making this portion of the journey safer and faster. However
you must still obey normal road rules and stop at any intersections showing red traffic lights.
If, for whatever reason, you drop off the back of this escorted group (eg puncture), you will still have the
support of Bike SA personnel.
The left hand lane of the Mount Barker Freeway will be set-aside for riders using traffic cones as far as
the Eagle on the Hill turnoff. If you are delayed and arrive at the Freeway after the traffic cones have
been packed away you must use the existing Bike Path to travel alongside the Mt Barker Freeway and
continue up to Crafers and Stirling.
There is general parking available, including 24-hour Pay & Display parking along Colley Terrace, plus
limited time parking along Colley Terrace and Anzac Highway.
Coffee and other refreshments will be available for sale at the starts at Glenelg and Stirling
Glenelg is approximately 20 minutes drive from Adelaide CBD via Anzac Highw
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STIRLING START
LOCATION
REGISTRATION OPENS
RIDER BRIEFING
START TIME
DISTANCE
STIRLING, Mt Barker Rd adjacent to Stirling Library
7:00am – you MUST be registered by 7.45am*
7.45am
8.00am
95km
* Registrations (issuing of Rider ID/wroistband) will be possible at the Rotunda on the lawns in front of Stirling
library – this may take between 5 and 10 minutes, so allow plenty of time.
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You can deposit small bags and items with the „cloakroom‟ to be collected at the finish.
The start line is on the main street of Stirling adjacent to the Stirling Library. There will be a temporary
road closure along this section of Mt Barker Rd between Pomona Road and Merrion Tce to facilitate the
start.
Prior to the start we will be asking riders to place themselves in kilometre rankings based on estimated
average speed. These rankings will be 20km/h, 25km/h and 30km/h.
Beginning with the fastest group and ending with the slowest group, riders need to gather towards the
start line and wait for the countdown to go.
There is limited parking in Stirling. Riders can take advantage of the optional transfer bus from Adelaide
CBD or have someone drop them off. You can, of course, ride to the start if your legs are up to it.
If you do need to leave a vehicle in Stirling for the day please be aware of local parking restrictions and
park away from the main street. You can park at Stirling Oval, Apex Park, Steamroller Park or in side
streets where it is possible to park well off the road. Please be aware of parking limits in the shopping
centre carpark behind the main street shops. THIS IS THE BEST PLACE TO BE DROPPED OFF or for
your friends/family to park just for the duration for the start.
There are public toilet facilities at Stirling Library and in the Shell petrol station across the road
The Shell petrol station will be open for the purchase of snacks and other items.
Stirling is approximately 25 minutes drive from Adelaide CBD via the Freeway.
MEADOWS START
LOCATION
REGISTRATION OPENS
RIDER BRIEFING
START TIME
DISTANCE
MEADOWS OVAL
7:00am – you MUST be registered by 7.45am*
7.45am
8.00am
65km
* Registrations (issuing of Rider ID) may take between 5 and 10 minutes, so allow plenty of time
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You can deposit small bags and items with the „cloakroom‟ to be collected at the finish.
The start line is on the sealed tarmac on the east side of the Oval at the Meadows Recreation Park adjacent to the Meadows Primary School.
Beginning with the fastest group and ending with the slowest group, riders need to gather towards the
start line and wait for the countdown to go.
Parking is possible at the Meadows Oval however riders can take advantage of the optional transfer bus
from Adelaide CBD or have someone drop them off. If parking in Meadows for the day please be aware
that there may be a local cricket match on during the afternoon and drivers are advised to park away
from the Oval perimeter in the area behind the clubrooms. Please follow the directions of traffic marshals.
There are public toilet facilities at the Oval clubrooms.
MINI COAST TO COAST – VICTOR HARBOR
The MINI COAST TO COAST is a 10km or 20km led loop ride starting and finishing in Victor Harbor along the
Encounter Bikeway. The two loop options mean you can choose to complete one loop of 10km, or ride the
second loop and make it a total of 20km. The route has been specially designed for people who want a
relaxing ride along beautiful coastline, using shared coastal pathways and selected roads. The MINI COAST
TO COAST ride starts in Warland Reserve at 10am. Check-in from 9.30am at the Bike SA info tent.
Join the MINI COAST TO COAST and take advantage of all the benefits enjoyed by those riding from
Adelaide. Ride Marshalls will support you along the way, providing support and back up for those in need.
There will be refreshments provided as well as mechanical and pick up support along the way. When you get
back to Victor Harbor you can celebrate your achievement and join in the fun and festivities at the Warland
Reserve event village, including lunch and more refreshments.
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Coast to Coast presented by Australian Central Savings & Loans
GLENELG, COLLEY RESERVE, TO VICTOR HARBOR, WARLAND RESERVE. 120km.
STIRLING, LIBRARY LAWNS, TO VICTOR HARBOR, WARLAND RESERVE. 95km.
MEADOWS OVAL TO VICTOR HARBOR, WARLAND RESERVE. 65KM.
From Colley Reserve turn LEFT into Colley Terrace.
0.0
Turn RIGHT into Anzac Highway.
0.1
Turn RIGHT into Cross Road.
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3.5
Turn RIGHT at crossroad (Glen Osmond) into Mt Barker Rd. and FREEWAY.
. 9.0
Turn LEFT at Eagle on the Hill FREEWAY EXIT into Old Mt Barker Rd. and Bikeway. 2.7
Eagle on the Hill Lookout.
4.3
Continue along Old Mt Barker Rd and turn LEFT into Bikeway to Crafers.
0.5
Turn RIGHT into Summit Rd.Turn LEFT at roundabout into Main St. Crafers.
2.6
Turn LEFT into Piccadilly Rd.
0.2
Turn RIGHT at roundabout into Old Mt Barker Rd to Stirling and Aldgate.
1.3
Over Freeway and Turn RIGHT at ‘T’ junction into Gould Rd.
1.2
Turn RIGHT into Pomona Rd. to Stirling.
0.05
Turn LEFT into Merrion Terrace Stirling.
0.35
0.0
0.1
3.6
12.6
15.3
19.6
20.1
22.7
22.9
24.2
25.4
25.45
25.8
( REFRESHMENT STOP #1 – STIRLING – REGISTRATION FOR 95KM RIDE. )
Turn LEFT at roundabout into Mt. Barker Rd. to Aldgate.
STRAIGHT AHEAD at roundabout in Aldgate to Mylor.
Through Mylor to Echunga.
Turn RIGHT into Battunga Rd.Echunga towards Meadows.
Turn LEFT into Kondoparinga Rd. to Meadows.
Turn RIGHT at ‘T’ junction into Mawson Rd. Meadows.
Turn RIGHT into Meadows Oval.
0.8
2.2
5.7
8.1
6.1
4.1
0.1
.
0.0
2.2
7.9
16.0
22.1
26.2
26.3
26.6
28.8
34.5
42.6
48.7
52.8
52.9
( REFRESHMENT STOP # 2 MEADOWS OVAL – REGISTRATION FOR 65KM RIDE. )
Continue through Meadows towards Kangarilla.
Turn LEFT at crossroad towards Willunga. (Fingerboard Corner.)
2.1
0.0
2.1
0.0
28.4
55.0
( REFRESHMENT STOP #3 WILLUNGA HILL. )
Turn LEFT at ‘T’ junction Willunga Hill into Old Willunga Hill Rd.
Turn LEFT into Victor Harbor Rd. ( CAUTION )
Turn RIGHT into Pages Flat Rd. ( CAUTION )
Turn LEFT into Hindmarsh Tiers Rd.
20.2
0.6
1.5
12.1
22.3
22.9
24.4
36.5
48.6
49.2
50.7
62.8
75.2
75.8
77.3
89.4
( REFRESHMENT STOP #4 IN HINDMARSH TIERS RD. )
7.1
43.6
69.9
96.5
Continue into Hindmarsh Valley Rd.
Turn RIGHT at crossroad into Hutchinson Rd.
Veer LEFT into Greenhills Rd.
STRAIGHT AHEAD at roundabout into Seaview Rd. Victor Harbor.
STRAIGHT AHEAD at roundabout into Eyre Tce.
( CAUTION RAILWAY LINE )
Turn RIGHT into Flinders Parade.
Turn RIGHT into Warland Reserve and Event FINISH.
6.5
7.0
3.4
5.5
1.3
0.1
0.1
0.4
50.1
57.1
60.5
66.0
67.3
67.4
67.5
67.9
76.4
83.4
86.8
92.3
93.6
93.7
93.8
94.2
103.0
110.0
113.4
118.9
120.2
120.3
120.4
120.8
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ROUTE ELEVATION PROFILE
Crafers
Stirling
Meadows
Willunga Hill
Hindmarsh Tiers
Greenhill Rd
THE FINISH
Welcome to the finish in Warland Reserve on the Victor Harbor foreshore. As you approach Warland
Reserve along the closed section of Flinders Parade you will directed to final path to the Finish Arch.
There is no need to check in or scan at the finish. You‟ve made it so relax and enjoy the festivities.
Please clear the finish area promptly so as not to impede other riders finishing and make use of the bike
racks to “park” your bike. (Feel free to bring a lock to secure your bike)
Collect your lunch from the nearby servery (Only take the vegetarian option if you indicated this on your
registration). The Encounter Bay Football Club will be selling cold drinks and the Smith Family will be
selling BBQ food.
An optional massage service will be available at a cost of $1/min. There will be live music from the
soulful Dwight Adams plus The Smith Family Kid‟s Corner featuring face painting, jumping castle; plus
Exactitude showcasing some of their gravity-defying trials skills, and running workshops to show you
how it‟s done. There will also be prize giveaways and much more happening throughout the day.
Public toilet facilities are located on the waterfront lawns in Flinders Terrace, just opposite the east end
of Warland Reserve.
Australian Central Savings & Loans members can enjoy the exclusive benefits available from the
Australian Central Savings & Loans marquee, including massage and extra food, plus picnic chairs and
tables.
Victor Harbor is approximately 80km from Adelaide CBD via the Southern Expressway and A13. There
is general pay & display, plus limited time parking available near Warland Reserve. While riders‟ family
and friends are very welcome to join in the festival of entertainment and activities at Warland Reserve,
they cannot follow the ride route in their own vehicles. The ride route must be kept clear of personal
support vehicles to reduce the level of traffic and, most importantly, allow for the easy movement of
emergency vehicles and official Bicycle SA support vehicles.
PROGRAMME
6:30am
7:00am
7:00am
7.30am
8.00am
8.00am
9:30am
10.00am
11am
11am – 2.30pm
11am – 2.30pm
1pm – 1.30pm
2.00pm
2.30pm
3.00pm
Registrations open at Glenelg
Registrations open at Stirling
Registrations open at Meadows
120km route start at Colley Reserve, Glenelg
90km route start at Stirling
65km route start at Meadows
Registrations open at Warland Reserve for Mini Coast to Coast
Mini Coast to Coast starts
First riders expected at Victor Harbor finish
Entertainment programme at Warland Reserve
Food & drink available at Warland Reserve
Prize giveaways and presentations
Coach transfer departs for Meadows, Stirling, Adelaide and Glenelg,
Activities and entertainment programme concludes
Coach transfer departs for Meadows, Stirling, Adelaide and Glene
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COACH TRANSFERS
All coach transfers must be booked in advance at the time of registration. Bookings will not be possible
on the day of the event, though if there is spare capacity on the coaches an announcement will be made
on the PA system at Warland Reserve.
Coach transfers back to Adelaide, Glenelg, Meadows and Stirling depart at 2.00pm and 3.00pm.
Depending on demand one coach may service each destination, with passengers for Meadows &
Stirling being dropped off first.
Loading will begin 60 minutes prior to departure. Cut off time to arrive and load your bike is 15 minutes
prior to departure. Coaches will depart promptly from opposite Warland Reserve, near the Visitor
Information Centre, so make sure you‟re on board in plenty of time. Late arrivals may not be able to be
accommodated.
You will be required to help with loading your bike. Depending on available bike storage space, you may
be required to remove your front wheel and / or remove pedals and turn handlebars. Blankets and
cardboard packing sheets will be used to protect bikes in transit.
EVENT PHOTOS
Epsom Road Studios will be taking photographs at the start and finish, as well as along the route. Look
for photographers wearing bright fluoro green vests.
All photos taken by Epsom Road Studios on the day will be available to view and order from
www.epsomrdstudios.com.au, images should be available from Thursday 10 March. For more
information contact Epsom Road Studios on (08) 8523 0676 or 0437 135 513.
TRAVEL & ACCOMMODATION
The Fleurieu Peninsula offers a range of accommodation from self-contained B&Bs to executive hotel
suites. Why not stay in the region for the weekend? Phone Victor Harbor Information Centre on (08)
8552 5738 or log on to www.tourismvictorharbor.com.au.
MECHANICAL SUPPORT
THANKS TO CYCLEWORX, LIFE CYCLE BICYCLES, ADELAIDE HILLS CYCLES,
AVANTIPLUS SALISBURY, OXYGEN CYCLES & BIKEMAN.
Mechanical support will be available at Glenelg, Stirling, Meadows, Willunga Hill and Hindmarsh Tiers
Road. Limited roaming mechanical support en-route will also be available. All official event vehicles and
marshals will have the resources to help with punctures, though riders are responsible for carrying their
own repair kits and spare tubes; as well as ensuring their bike is mechanically sound.
Note: Mechanical services are limited to breakdowns and minor adjustments/repairs that may
occur during the ride. The service does not extend to having a full bike service or major repairs/parts
replacement during the ride. It is your responsibility to ensure that your bike is in sound mechanical
condition for the ride and we recommend you have it serviced by qualified professionals prior to the
event.
Bring your bike into one of the stores listed below for a pre-ride service to ensure your bike will perform
as well as you! If possible they aim for a 24 hour turnaround to get you out on the road quickly with little
delay – conditions apply. Mention that you‟re preparing for Coast to Coast and they‟ll give you 15%
discount on the cost of a basic service and 10% discount on any parts or accessories.
CYCLEWORX
CYCLEWORX
CYCLEWORX
WOODVILLE, 820 PORT ROAD Tel: 8268 6404
SEMAPHORE, 106 SEMAPHORE ROAD Tel: 8449 8199
UNLEY, 122 UNLEY ROAD Tel: 8271 8001
www.cycleworx.com.au
AVANTIplus SALISBURY
SALISBURY, 1760 MAIN NORTH ROAD Tel: 8258 8885
www.avantiplus.com
LIFECYCLES BICYCLES
NORWOOD, 45 KENSINGTON ROAD 8331 3255
www.lifecyclebicycles.com.au
ADELAIDE HILLS CYCLES
MT BARKER, 19 GAWLER St Tel: 8398 2077
www.ahcycles.com.au
OXYGEN CYCLES
MCLAREN VALE, 143 MAIN ROAD Tel: 8323 7345
www.oxygencycles.com
Mobile Bike Repair and Maintenance services
BIKEMAN
Tel: 0421 110 840
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IS YOUR BIKE AS FIT AS YOU ARE?
You have been training for the ride, but what about your bike? Can it keep up with you? Not sure? Then
you should give your bike a thorough tune-up, or get your friendly bike shop to help you. If your bike is
as well prepared as you, there will be less likelihood of mechanical problems occurring, so you can relax
and enjoy the ride!
Here is a list of items that you need to check on your bike:
 All the bearings
o Wheel bearings, front and rear
o Headset
o Bottom bracket
o Pedals
 Drive train
o Chain (has it stretched - i.e., worn – beyond its limit?)
o Chain rings
o Cogs
 If any one of the drive train components is suspect the other components need to
be carefully assessed also. Worn drive train components can lead to poor gear
shifting, or the chain slipping.
o Cranks and chain ring bolts should be tight
 Gears
o Derailleurs
o Cables
 Replace any frayed cables, or any cracked or broken cable outers
o Shifters
 Gripshift style (twist) shifters need to be cleaned and lubricated from time to time
 Brakes
o Pads
 Not too worn, properly aligned (disc brake pads wear too)
 Pads (rim type or disc) not dragging
o Cables – as for gears above
o Hydraulic discs – should not be spongy
 Wheels
o Check for buckles, large or small
 Buckled wheels will also affect braking performance
o Check for broken or loose spokes
 Suspension
o Performing correctly, without leaks, rattles, or backwards and forwards play
 Accessories (racks, lights, drink bottle cages, etc.) should be tight, not broken, and with all the
correct fixings.
Spares and tools that you should bring with you include:
 Spare tubes of the correct size for your wheels and tyres
 Patch kit and tyre levers
 Bicycle pump
 Basic tools (Philips and flat screwdrivers, Allen keys or spanners) or a multi-tool
Talk to your bike shop about the need to take any special tools specific to your bike.
With a well-prepared bike you should be able to enjoy a trouble free ride.
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BE PREPARED
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Ride with at least two 750ml water bottles and / or hydration pack.
Stop at each refreshment station, drink and fill your water bottles (it is better to stop, drink and cool
down more often than to dehydrate).
Protect yourself from sun exposure with SPF30+ sunblock.
Wear jerseys made of material that „wicks‟ away moisture from the body. Avoid cotton, which can
become water logged and cause a chill when wind causes evaporation.
Carry a pump, spare tube and puncture repair kit.
Carry your mobile and / or change to make a phone call. There are significant stretches along the
route without mobile phone coverage (depending on your network).
Carry identification and details of an emergency contact.
If you experience mechanical problems please rest your bike on its saddle on the roadside so
support personnel can easily recognise you need help.
In the event of an accident or breakdown we can transport you and your bike to the next
refreshment station or finish. The SAG WAGON follows the last rider and can be contacted on 0438
438 846. Other roaming support vehicles will travel along the route and will stop for you if you have
your bike rested on its saddle by the roadside. Check the list of phone numbers on the back cover.
To avoid the Sag Wagon driving past while you are away from the road (toilet stop, sightseeing,
etc) please place your bike clearly visible on the side of the road.
Look out for each other. If you find someone in distress, stop and offer help; just being there can
provide all the support that is needed.
Bicycle SA reserves the right to stop an individual‟s ride for health and safety reasons.
Bicycle SA recommends that all riders insure themselves for Personal Accident and Ambulance
Cover. Third Party and Personal Accident insurance covers current Bicycle SA members.
You are strongly advised to watch the weather forecast prior to the event and carry/wear
appropriate clothing and sun protection. The latest weather information can be found on
www.bom.gov.au
Bicycle SA does not record any ride times.
KEEPING HYDRATED
Heat exhaustion can be avoided by following these simple tips:
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Drink enough fluid to replace your sweat;
Refill your water bottle at every opportunity;
Remind your friends and team members to drink;
Don‟t ignore the signs of heat exhaustion;
Call for assistance if you or your friend is suffering from any one of the heat exhaustion symptoms,
which include dizziness, nausea, fatigue, unsteadiness, weakness, rapid pulse, headache and
shortness of breath.
How much fluid does your body need during exercise?
Before: Always start every exercise session well hydrated. Drink 300-500ml of fluid in the 15 minutes
before your workout.
During: Aim to drink 150-250ml every 15 minutes to offset fluid losses – drinking smaller volumes more
frequently minimizes stomach discomfort. Remember, the more you sweat, the more you need to drink.
After: How much fluid you need depends on how much you lost. Try to drink 1 litre of water for every
hour of exercise.
What should you drink?
Don‟t overlook water as a great fluid choice. Water is easy and kilojoule-free. Sports drinks are suitable
during and after longer, higher intensity exercise sessions as they contain carbohydrates (4-8%) and
electrolytes to aid fluid absorption. Carbohydrates provide an added energy source and electrolytes
replace salts lost in sweat.
Check out www.bikesa.asn.au for important information about keeping your body hydrated.
Additional information about keeping fit and healthy can also be found at www.beactive.com.au
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TRAINING TIPS by Brett Aitken – Olympic Gold Medallist
The challenges of riding over 100km are destined to test some riders to their physical and mental
limitations if you aren‟t ready for it. It will therefore help if you go into the ride expecting tough conditions
but prepared and confident to overcome these challenges that will consist of a combination of distance,
hilly terrain, wind and heat.
By following some of these guidelines and tips we hope your ride will be both successful, enjoyable and
a very memorable one.
Unlike the Professional cyclist, many of us don‟t have 8 hours a day to train for a long distance cycling
event. This makes it more important to get in a training programme that consists of a structure of both
higher intensity and long endurance sessions.
For most people a normal working week is from Monday to Friday and the available hours for training
are normally restricted. It is therefore a good idea to do the higher intensity sessions on two of these
days that are spaced apart from the others to promote recovery. For example Tuesday and Thursday
might be good days to do hard training sessions while Monday, Wednesday and Friday may be a short
light recovery ride of 30 minutes to one hour.
What type of hard training should I do?
The best type of hard training to get fast improvements should consist of some short interval training
efforts that can be done out on the road or on an indoor trainer. These may include up to 4 or 5 intervals
that last about 5 minutes. On a Perceived Exertion Level (PER) of 1 to 10 with 1 being very easy and 10
being extremely hard the PER level should be around 8 or 9. Have a short 5 to 10 minute recovery
between each interval and then go again. With a 15 to 20 minute warm-up the whole session should
only take 60 to 90 minutes but it will be the equivalent of going out and doing a 3 to 4 hour steady road
ride.
What about endurance rides?
If you‟ve got a bit more time on the weekends then this is a good time to do some steady long rides. Aim
to do a gradual progression and build up in training in the weeks leading up to it. Each week add about
10km in distance to your previous week‟s long ride. By about two weeks out from the big ride you
should be able to complete about two 80km rides in a row or a single 100km ride on the weekend. Try
and include some tough climbs in your training rides as well.
Simulate Ride Day
If this is your first big ride it may be worth going through a ride simulation day where you do everything
you expect to do on the day. This includes things such as preparing food, equipment, clothing, drinks
and actually doing the ride. Conditions will always be different on the day but experience and
preparation can make your ride all the more successful if you have learned from previous mistakes.
Nutrition
During training your nutritional habits play a huge part in how energized you feel on a daily basis. High
intensity efforts deplete your carbohydrate stores and break down muscle while the long endurance
rides will help you burn off some unwanted fat. Knowing this you should plan ahead your meals with the
next day‟s training in mind. If you have a harder day coming up, then in the previous 24 hours try
keeping your carbohydrate sources of food at a higher level (60-70% of daily calories).
If you have a recovery day coming up and have just completed a hard day where you might need some
muscle repair then raise your protein intake to about 50% of that day‟s total calorie intake. Carbohydrate
sources include pasta, cereals, bread, rice etc. and protein sources include meat, fish, eggs, milk etc.
Carbohydrate loading before the event
In the week leading up to the event it is important that you keep your training light and easy. A light easy
roll is better than no training at all. The movement will promote blood flow to the muscles for recovery
while keeping them supple and feeling better and better each day. If you combine this with an increase
in carbohydrate meals to 75% of daily calories for the last 4 days before the event then you will be fully
energized going into the day of the ride.
The effect of carbo loading has a dual benefit as well by pre-hydrating your body with precious water
and therefore reducing possible dehydration on the day. It does this because the body stores 2.7 grams
of water for every 1 gram of carbohydrate (glycogen) stored. Don‟t be alarmed if your weight goes up
during this carbo loading period, as it is purely water retention.
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Eating and Drinking on the day
Don‟t do anything drastically different to what you would normally do when it comes to your pre event
meal but try and finish a couple of hours before the start. The last thing you want is an upset stomach
because you tried something different to what you‟d normally do. If you‟ve loaded up well your body
should be stored with plenty of energy for the ride but you will need to keep topping it up throughout the
ride with foods that are high in glucose and sugars. Fruit bars, cakes, muesli bars, bananas, jam
sandwiches and even a bit of chocolate are all good sources of energy during a ride.
Hydration will be crucial and the best way to tackle this is by drinking glucose polymer sports drinks
throughout the ride. They also act as another source of energy. If it‟s a really hot day start drinking 150
to 250ml every 15 minutes starting a couple of hours out from the start of the event and continue this on
throughout the ride.
Pace Yourself and Stick to the Plan
In the excitement of the occasion it is very easy to go out much faster than you planned. Adrenaline and
the competitor in you can sometimes take over wanting to keep up with the pack in front. Without a
doubt you will probably surprise yourself in your capabilities but initially you should stick to your plan.
Fatigue and dehydration can come on very quickly when everything seemed completely fine only
moments before so go steady early on then come home strong at the end if you feel good. That way
you will finish on a real high and enjoy the ride a whole lot more. Have fun and good luck!
FOR MORE TRAINING TIPS CHECK OUT www.cycle2max.com
BUNCH SKILLS by Stephen Hodge - Olympian and Tour de France cyclist
The following is a summary from a detailed fact sheet (which includes diagrams) on the Bicycle SA
website – www.bikesa.asn.au. Further information can be found at www.cyclingpromotion.com.au ,
www.cycling.org.au and www.bfa.asn.au.
WHAT SHOULD THE BUNCH DO?
First and foremost, obey the law!
Stop at red lights and at other appropriate times. Running lights runs the risk of accident and serious
injury, you may be lucky and get through without incident, but the riders following you may believe it is
safe to do so without having the benefit of the field of view you have.
Also, it is not in anyone‟s interests contributing to aggression on our roads, so let‟s be safe together!
Good bunches also look after their riders by:
• Stopping to help fix small mechanical problems and punctures quickly, so that inexperienced riders are
not left behind to fend for themselves;
• Regrouping after hills or other difficulties to keep everyone together;
• Waiting for the others if the group gets split up by a changing traffic light;
• Helping the less experienced riders with tips and a helping hand when needed;
• Working as a group. For example, the front riders calculate actions for the group as a whole to ride
safely not just themselves, and the tail end riders should assist the group negotiate lane changes by
acting as the rear turn indicators and signalling when the road is clear of traffic.
SUMMARY OF THE MAIN POINTS:
• Obey the law;
• Check out what is happening around and ahead of you, don't look at the wheel in front - only the back
of the rider & beyond;
• If you are leading the group, act responsibly for the sake of all the riders behind you, not just yourself;
• Keep your braking, changing direction and other movements progressive;
• Signal hazards to the other riders of your group;
• Place yourself to maintain a safety run-out directly in front;
• Welcome new members to the bunch;
• Look after everyone in it by stopping to assist with mechanicals and incidents;
• When in front, remember you have the responsibility of guiding the whole group who are following
along behind you.
This fact sheet was written by Stephen Hodge and supported by the Cycling Promotion Fund.
The Cycling Promotion Fund is a non-profit body supported by the bicycle industry.
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Partners and supporters
SAPOL
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EMERGENCY / INCIDENT PROCEDURES
IN AN EMERGENCY DIAL 000
In the event of an incident, use the following checklist as a guide:
 Ensure your safety first
 Ensure the safety and welfare of any injured person, any participants,
volunteers and/or public
 Contact appropriate emergency authorities, stating your name,
location, phone number, role and service(s) required
 Remain at the scene until emergency assistance arrives, unless safe to
do so
 Provide all possible assistance to emergency services
 Record all actions and times and details of all involved, including
possible witnesses as soon as practical. If necessary / possible take
photographs
 Contact Bicycle SA as soon as possible on 8168 9901
ROUTE SUPPORT
Event Communication Centre 8168 9901
SUPPORT BUS (pick up) 0458 966 527
RAPID RESPONSE (non emergency) 0417 545 574
IT IS NOT NECESSARY TO INFORM US IF YOU WITHDRAW FROM THE EVENT.
We will have a team of route marshals to conduct a sweep of the route at the end of
the day to ensure no-one is left.
BICYCLE SA OFFICE (general enquiries) 8168 9999
EVENT MANAGER 0427 771 821
Please note that every attempt has been made to ensure the details contained in this
Ride Guide are accurate at the time of printing, however things can change and we
urge you to check the validity of the information yourself.
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