- Always think safety first. Always wear a helmet, and if necessary use lights. Always obey road rules.
- ALWAYS RIDE CAREFULLY – especially on downhill roads
You should be able to change a ‘flat’, and carry a spare tube, tools and pump on your training rides. How to change a flat click here >
- Training for this event should focus on ‘hours in the saddle’ and ‘kilometres in the legs’ (to minimize discomfort on the ride)
- It should incorporate 1 to 2 mid-week smaller rides (30-60 km) and longer weekend rides (60- 100 km). If you have time, back-to-back weekend longer rides should incorporate specific hill climb days.
- Depending on commitments, rides (particularly mid week rides) can be completed on trainers, spin classes, gym etc. Make sure that you incorporate some hills and interval training.
- You can always adjust training to suit your capabilities and commitments, always focus on getting at least 1 long ride in on the weekend as a minimum (building up to at least 3 hours, preferably 4 – 5 hours)
- You will be riding a Giant XTC 758 with slick tyres and disc brakes in Vietnam. Try and train on a similar style of bike (make sure the bike is ‘basically’ set up properly for you, an experienced rider or your local bike shop will be able to help you)
- How to set up your bike click here >
- Train in similar shorts (bike or ‘shy’ shorts) you intend wearing on the ride.
- Make sure you have plenty of fluids (e.g. 1 litre per 10 km) with you and eat as required to keep up your energy.
There are many training guides on the internet, here is one example for a week long ride click here >
Training Program (GUIDE ONLY)
The program on the link provided is a good guide and has some good tips, especially about tapering before the event. Given the hills involved, 1 of the long rides in weeks 3, 6 and 9 should be on a hilly course. Week 3 incorporate 1 x 10 km climb, week 6: 2 x 10 km climb and week 9: 3x 10 km climb (into the long weekend ride). If you have shorter hills near home, every second week, the mid-week ride could be hill repeats.
Consider bringing your own saddle and possibly bike shoes/pedals (depending on what you use). Make sure you have shorts with a chamois (bike shorts or ‘shy shorts’) and chamois cream. It is NOT a race, so ride within your limits to enjoy the experience!