Ride Preparation

You and your bike will need to be in top shape if you're going to last the distance. Use our checklists to help with your preparation and get the most out of your ride for MS!

Before the ride

Have your bike serviced before the ride.
A 5-to-8 week training program is advisable. Click here to download the 8 week beginners training program for a 46km ride thanks to the Cycling Promotion Fund
Remember to bring your helmet, pump, spare tube, small tool kit and water bottle.
Be prepared for all weather conditions.
All participants will receive a bib number in their entry kit. Please check your bib for your scheduled start time.

On the day

If you're part of a team, arrive early for your team photo so you can depart on time.
Drink plenty of fluids before, during and after the ride.
It's important to do a light warm up before the ride and stretch after it.
Make sure you have your ID card with you at all times.
In the interest of rider safety and a coordinated start, coloured bibs will be issued relevant to your staggered start time allocation.
Review the safety guidelines on the back of your Ride Bib.
Pin your Ride Bib on your front. Safety pins are available at check-in.
Check your tyres and brakes before starting.
The team from Peninsula Cycles will be able to help with any last minute adjustments or supplies at the start site, while bike mechanics out on the course can assist with general repairs.
Remember the road rules and have a great day.

Check out the latest video from Bicycle Victoria relating to skills, maintenance, information and
group riding.

Tips on nutrition

In preparing for the event, it's just as important to think about nutrition as it is to work on your fitness levels.

Here are a few general tips:

the more training you do, the more you'll need to eat to obtain energy - from all the recommended food sources.
for more energy, focus on your carbohydrates and ensure you get enough protein.
if exercising longer than two hours, athletes will need to consume some easily digested carbohydrates on the way in order to keep going.
any amount of dehydration can affect performance, so take a water bottle to remind you to drink, drink regularly and don't wait till you're thirsty as by then it's too late.

General information about recommended food groups can be found at: www.betterhealth.vic.gov.au

For a more detailed factsheet about nutrition for road cycling, visit: www.ausport.gov.au/ais/nutrition/factsheets/sports/road_cycling