United Energy Around the Bay

Tips and training

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Get ready for your ride!

Training plans

We know the right training is key to smashing your goals on the bike. We’re stoked to have Kate Perry from FTP Training help develop our training plans to do just that – whether you’re just starting out on the bike or are looking to up your cycling game. Here’s a taste from 2021 so you know what to expect.


20km & 50km
training plan



training plan



training plan



training plan


Kate’s top 5 tips for keeping bike fit during iso…

In the current environment, it’s more important then ever to look after your physical and mental health. Even with physical distancing restrictions in place, there are still plenty of ways that you can keep happy and healthy both on and off the bike.

1. Try to keep a routine

Where possible, if you are still able to go outside for a ride (either solo or with one other friend) then you should! A little pedal outdoors helps you get that dose of vitamin D, breaks up the screen time and gives you a social fix. It doesn’t have to be an overly long or taxing ride – just try to keep the legs ticking over.

2. Enter the world of online bike riding

If you have a smart trainer, jumping on Zwift for group ride, race or even picking a workout is great if you are short on time, juggling home schooling and work commitments, or even just want a chance to sweat it out in the comfort of your own home.

3. It is okay to not be okay

Don’t be too hard on yourself, some days you might just not feel like riding, and that is okay. Isolation presents us with a feeling of underlying stress due to the big shake up and adjustment in our lives. You don’t have to be a hero and be punching out massive rides or crazy intense sessions, if you need a day off to rest then take it 😊.

4. Home workouts are a thing

There are plenty of online home workouts to take advantage of—yoga, pilates, core work—so if you feel like you need a bit of a switch up then these are a good way to get some alternate exercise in and still work on bike form. Core stability and working on any imbalances will help you when it is time to jump back on the bike, particularly for those longer days when the aches and pains tend to creep in during the back half of your ride.

5. Remember to have fun

Exercise should be fun, and not a chore. With all the other stressors placed on our bodies at the moment, try not to let the exercise add to that, but rather use it as an outlet. Chuck on a podcast, Netflix if you’re indoors and just zone out from the madness and enjoy the feeling of moving!

Ride with us

Training rides

We schedule a range of training rides in the lead up to October that cater to bike riders of all levels.

Whether it’s your first time riding in a bunch or you need to dust off the cobwebs after a few months off the bike, there’s plenty of opportunities to get you ready for the big day with a group of like-minded riders.

Join the Bicycle Network strava club to be the first to hear when new rides are announced.

United Energy Around the Bay training rides

Blog – get ready to ride!

Introduction to training zones

Here's what you need to know about training zones and how they'll help you get the most out of your time on the bike when training for your next event.

8 tips for new riders

If you're a new bike rider or this is your first event, here are 8 tips to help you have a great day on the bike at United Energy Around the Bay.

Best places to ride in Melbourne for new riders

There really is something for everyone when it comes to bike riding in Melbourne. Here are some ideas for your next ride from coach, Kate Perry.

The 300 club

The 300 club is for a special group of riders who have circumnavigated a 300km loop of Port Phillip Bay at United Energy Around the Bay.

Basic nutrition guide

As you gear up for United Energy Around the Bay, nutrition and hydration should be a key part of your preparation — but it doesn't have to be complicated.

Be your kids role model

It’s important for children to develop an active lifestyle and healthy habits. An outing on the bike is the perfect way to get a taste of fun and exercise with the whole family.

Don’t stop there! – here are more helpful tips and resources

Recovering after a long ride – 5 quick tips

It’s easy to get carried away when enjoying time on the bike, but if you’re going to clock up some kilometres, these five tips are important.

Melbourne’s top family friendly bike trails

Need some inspiration for your next bike ride? Here are our top 6 family friendly bike trails around Melbourne. Happy riding!

Group riding basics

Learn the ins and outs of riding in a bunch and among other people to help you enjoy your next big bike ride.

Join the club

Bicycle Network’s Strava club has a whole host of like-minded athletes and regular training rides. Join the club and stay tuned for local training rides in the lead up to events near you.

Go to strava

Join the next United Energy Around the Bay on Sunday 9 October 2022

Register interest