United Energy Around the Bay

Tips and Training

From the first pedal stroke of your training to crossing the finish line on event day, our Tips and Training guide has everything you need to prepare for United Energy Around the Bay.

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Wheely good women

Forget the MAMILs, Wheel Women founder Tina McCarthy is calling on more women to join this year’s United Energy Around the Bay on Sunday 7 October.

Swapping the lycra for a day at the depot

Trevor Spence is a United Energy Around the Bay legend, he’s ridden every single year since the ride began in 1993, but recently he slipped into something he’s less used to than lycra.

Welcome to my backyard

United Energy Around the Bay is probably the best way to see the Peninsula and bayside Melbourne, and local rider Bruce Trew is ready to welcome you to his backyard.

8 tips for new riders

Essential tips to help first timers conquer their ride at United Energy Around the Bay or any other mass participation event.

Group riding basics

Learn the ins and outs of riding in a bunch to help you make the most of your day at United Energy Around the Bay.

Going the extra distance

Some insider info to help you gear up for riding longer distances on the bike.

Winter fit

Cycle coach David Heatley gives an insight into how to best use winter riding to prepare for spring events.

Bicycle commuting 101

Riding a bike to work is not only a cheap commute, it will also help you build a strong fitness base for United Energy Around the Bay.

Be your kids role model

Instilling a healthy mindset into your kids is hard but an outing on the bike is the perfect opportunity to get a daily dose of fun with the whole family.

Ride with us

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

Ride with the team

Training rides

Our United Energy Around the Bay training rides are a great way to get into the spirit of the event. Not only will you build your fitness, practice riding in a bunch and stay motivated through the cooler months, you’ll also get a feel for the famous event day camaraderie.

And of course it isn’t all about the bike, no ride finishes without a coffee!

Join the Bicycle Network strava club to be the first to hear when new ride dates are released.

Around the Bay - Mordialloc (return) training ride

Upcoming rides

Sunday 16 September | St Kilda – Oliver's Hill (return) - 81km

Start time: 7:00am (Arrive 6:50am for briefing)
Ride leaders:Ali McCormack
Meeting location:Phamish Cafe – 30 The Esplanade, St Kilda
Route: St Kilda – Oliver’s Hill (return)
Distance: 81km
Level: Intermediate / advanced
Pace: Approx 30km/h

Ride notes

Come down for a morning spin with Team Bicycle Network Captain Ali McCormack in preparation for this year’s United Around the Bay. The ride is suited to those who are training up for the 210km, 250km or 300km rides on Sunday 7 October.

We’ll have a post-ride with the crew so please BYO cash.

Strava event

Sunday 23 September | Port Melbourne – Portsea (return) - 190km

Start time: 6:30am (Arrive 6:20am for briefing)
Ride leaders: Faz Zamani
Meeting location: Corner of Bay Street and Beach Street (in front of the South Pacific Health Club in Port Melbourne).
Route: Port Melbourne – Portsea (return)
Distance: 190km
Level: Intermediate riders
Pace: Approx 25km/h

Ride notes

This training ride will be a tempo ride for anyone who’s training up for the 210km, 250km and 300km United Energy Around the Bay ride distances.

We’ll ride as a group from to start to end (as much as possible). The purpose of the ride is to get used to sitting in the saddle at a good pace.

We’ll have a coffee / food stop along the way so please BYO cash.

Strava event

Are you covered when you ride?

Our social rides are open to anyone in the bike riding community. We encourage any new riders to join as a Bicycle Network member to ensure they are covered with bike riding insurance while also helping improve local bike riding conditions for everyone.

DRAFT

Saturday 1 May | Beach road (Mordialloc return) - XXkm

Start time:
Ride leader:
Meeting location:
Route:
Distance:
Level:
Pace:

Ride notes

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Please arrive 10 minutes prior to the start time to ensure you are ready for the pre-ride briefing and departure.

Strava event

Winners Sports Nutrition

Nutrition for training and ride day

Winners Sports Nutrition are proud to be the Official Energy Bar & Gel of United Energy Around The Bay 2018. Winners energy products have been developed specifically for cyclists and are used and recommended by cycling champion Cadel Evans.

Winners have created a special United Energy Around the Bay Energy Bar Pack containing a selection of great tasting energy products, perfect for riders looking to ensure they are well fuelled during training and the ride.

10% discount offer

Winners are offering a 10% discount from winnersbars.com for all riders participating in United Energy Around The Bay 2018.

Coupon code: ATB2018

What to eat and drink

United Energy Around the Bay is a fully supported bike ride which means that if you’re riding in one of the 100km+ distances, snacks and lunch will be provided along the route (20km and 50km riders, receive a snack only).

The lunch is not intended to provide full nutrition for longer ride distances. In addition to what’s provided, riders are expected to pack additional food. Everyone’s nutritional needs differ. The information below is merely recommendations to help make sure riders are well fuelled and hydrated.

DAY BEFORE

Drink plenty of water throughout the day to keep well hydrated
Have a carb-rich meal for dinner the night before to ensure your body can meet the energy demands of the ride. Many riders swear by a good bowl of pasta the night before an event.

MORNING BEFORE

In addition to water — juice, hydralyte and tea will help keep you hydrated
Avoid eating a large meal right before you start. This may make you feel sluggish and lead to cramping.
1-4 hours before the ride starts, have a small meal or snack of low-GI carbohydrates. Suggested foods include: fruit salad with low fat yoghurt, baked beans on toast, a low-sugar museli bar, porridge or cereal/muesli.

DURING THE RIDE

You will lose fluid through sweating so drink as you go. It’s recommended that all riders carry two drink bottles – one filled with water and one filled with a sports drink.
Make sure you eat every 45-60 minutes. You should know how much food you need but it’s often best to be cautious and eat more than less. Muesli bars, bananas and sports gels/bars, such as Winners, can be great for eating on the bike.

aFTER THE RIDE

To aid in a speedy recovery, planning what you’ll eat and drink after your ride is just as important as preparation.

Keep drinking water after a ride. Although you’re likely to have been sipping throughout the ride, you’ll continue to lose fluids during the recovery period so it’s important to combat any potential dehydration straight away.
Help your body during recovery mode by refuelling with a healthy snack containing carbohydrates and lean protein within 30 minutes of your activity, such as a tuna and salad sandwich.

Continue to drink fluids throughout the day. If you’re going to drink alcohol, avoid doing so until you’re fully rehydrated. Be aware that alcohol is a diuretic and can dehydrate you; it can also have detrimental effects on your recovery and can delay healing of soft-tissue injuries.
Enjoy a dinner that is high in quality carbohydrates and include some protein to aid in recovery.
And last but not least, relax and reflect on your achievement – you did it!

Key things to remember:

United Energy Around the Bay’s huge 25^th birthday bash is quickly approaching. With last minute party preparations under way, here are five key things we want you to know so that our silver anniversary is one to remember.

1. START LINE IN MELBOURNE

There’s some ongoing works in the area, so we’ve had to move the location of the United Energy Around the Bay start line at Alexandra Gardens.

All rides that depart from Alexandra Gardens in Melbourne (excluding the 25km ride) will start on Linlithgow Avenue.
The family-friendly 25km ride on closed roads will start on Boathouse Drive.

Know where you’re going on Sunday morning by checking out the online map or individual route start times.

There will also be plenty of people in bright blue t-shirts and signage to help point you in the right direction.

2. Ride SMART

It’s fair to say that many people have never ridden with 10,000 other bike rides of all ages and abilities before.

When riding with others – communication and patience is key. It’s a ride, not a race after all.

Ride predictably, let others around you know when you’re stopping or slowing, point out obstacles and keep left unless overtaking.

Remember that all road rules still apply. This includes red lights, stop and give-way signs.

4. Be prepared for everything

We want your ride to go as smoothly as possible and we’re sure you do too. To keep you rolling, it’s important that you prepare for all weather conditions – this is Melbourne after all.

Hot tips:

Charge your phone and lights the night before
Check the weather in the days leading up to the event and pack a water-proof jacket or wind vest.
Tick off the items on our United Energy Around the Bay packing list (under FAQs General Information)
Check out our tips for riding into the wind

5. SAVE THESE NUMBERS TO YOUR PHONE – 0425 381 816 and 0425 777 484

Should you need any assistance during the event from mechanical problems to SAG Wagons, please call these Event Assistance numbers. However, if it’s an emergency (requiring fire, police or ambulance) always call 000 first.

This information is also in your ride guide which is available online and included in your pack.

Download Ride GUIDE

5. ENJOY THE MOMENT

United Energy Around the Bay is the one day of the year where Melbourne unites to celebrate cycling and for it’s 25^th year, we’re throwing a huge party.

Whether you’ve done all 25 years or it’s your first United Energy Around the Bay, take the time to soak up the atmosphere and celebrate your achievement at the finish line.

In The Village, we’ll have food trucks, a kids zone (including pump track, animal farm and face painting), cycling expo, spokes bar and a few extra surprises ready and waiting for your arrival.

Get ready for your ride!

Training plans

Our friends at Karmea have helped tailor United Energy Around the Bay training plans for all ride distances to support you in your training and preparation for the big day.

There is no better way to achieve something amazing than by smashing what you thought wasn’t possible – now is your chance to set your goal and start training.