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 Around the Bay.

Blog

8 tips for new riders

Essential tips to help first timers conquer their ride at 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 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 Around the Bay.

Training plans

Whether you’re new to cycling or are a seasoned veteran, Cycling Inform have training plans for all levels.

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

Event nutrition

Nutrition plays a vital role on long rides rides – Winners will be providing a mix of their energy bars, gels and chews throughout the ride. Winners are offering a 10% discount from winnersbars.com for all riders participating in Around the Bay 2017.

Coupon code: ATB2017

Nutrition tips

Aim to consume 30 – 60g of carbohydrate per hour of riding
Eat and drink consistently on the ride. Set your watch alarm to go off every 20 minutes as a reminder
Eat high carbohydrate foods and taper training in the days leading up to the ride
Eat foods containing carbs and protein within 30 minutes of completing a ride to aid recovery
Test your nutrition plan prior to the ride.

Visit Winners

Winners Bar - Around the Bay Nutrition Pack

Ride with the team

Training rides

Our Around the Bay training rides are a great way to build your fitness, practice riding in a bunch and stay motivated through the cooler months.

They’re also a social event – no ride finishes without a coffee.

Stay tuned for local rides coming soon, and in the meantime, join the Bicycle Network strava club to be the first to hear when ride dates are released.

Around the Bay - Mordialloc (return) training ride

What to eat and drink

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:

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 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 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

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 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 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.

Tips and Training

Blog

8 tips for new riders

Group riding basics

Going the extra distance

Winter fit

Bicycle commuting 101

Training plans

Join the Club

Event nutrition

Nutrition tips

Training rides

May

Ride notes

What to eat and drink

DAY BEFORE

MORNING BEFORE

DURING THE RIDE

aFTER THE RIDE

Key things to remember:

1. START LINE IN MELBOURNE

2. Ride SMART

4. Be prepared for everything

Hot tips:

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

5. ENJOY THE MOMENT

Training plans

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