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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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

What's on?

Saturday 18 August | Williamstown to Altona (return) - 27km

Start time: 8:00am (arrive 7:50am for briefing)
Ride leader: Nick Buckley
Meet at: Williamstown Town Hall
Route: Williamstown – Altona return
Distance: 25km – 30km
Level: All levels welcome
Pace: No drop ride

Ride notes

This no drop ride will maintain a steady pace from Williamstown to Altona (return).

It’s the perfect opportunity to dust off the bike, meet like-minded riders and warm up your legs for the United Energy Around the Bay.

Post ride coffee will be at Mez Mez.

Strava event

Sunday 19 August | Yarra Boulevard (Triple boulie special) - 35km

Start time: 7:00am (Arrive 6:50am for briefing)
Ride leaders: David Middlemast & Tom Jennings
Meeting location: Corner of Walmer St / Yarra Boulevard
Route: Three boulevards – Burnley, Kew and Ivanhoe
Distance: 35km
Level: All levels welcome
Pace: Approx 25km/h (No drop ride)

Ride notes

Dave and Tom will be leading a leisurely spin along one of Melbourne’s best inner city cycling routes – Yarra Boulevard. This triple boulie special will incorporate Burnley, Kew and Ivanhoe boulevards, providing kilometres of uninterrupted riding.

Team Bicycle Network will also be set up with complimentary snacks and refreshments (a little taste of what to expect in October) at the meeting location!

You’ll have a chance to grab a coffee and chat with the crew post-ride at Kitty Burns.

Strava event

Sunday 26 August | St Kilda – Arthurs Seat (return) - 150km

Start time: 6:30am (Arrive 6:20am for briefing)
Ride leaders:Justin Benson and Simon Belleflamme
Meeting location: Soul Racer Cafe
Route: St Kilda – Arthurs Seat return
Distance: 150km (approx)
Level: Advanced riders
Pace: 25 – 30km/h

Ride notes

This training ride is intended for riders who are training up for the 210km, 250km and 300km United Energy Around the Bay ride distances.

Come down to test your legs on a tempo morning hit out with Team Bicycle Network.

Strava event

Saturday 8 September | Capital City Trail (Flemington Bridge return) - 30km

Start time: 9:00am (Arrive 8:50am for briefing)
Ride leaders: Alex Turner
Meeting location: Flemington Bridge
Route: Capital City Trail (Flemington Bridge return)
Distance: 30km
Level: Beginner and intermediate riders
Pace: Approx 20km/h (No drop ride)

Ride notes

The Capital City Trail is an ideal family-friendly bike route, utilising shared bike paths along a gorgeous loop around Melbourne’s inner leafy suburbs.

Alex will depart from the bike trail next to Flemington Bridge (see meeting location) on a no drop ride – perfect for riders keen on taking on the 20km or 50km routes at this year’s United Energy Around the Bay. A coffee stop at Collingwood Children’s Farm will be a great chance to catch up with fellow riders before returning back to Flemington Bridge via the Main Yarra Trail.

Strava event

Saturday 8 September | St Kilda – Oliver's Hill (return) - 80km

Start time: 7:00am (Arrive 6:50am for briefing)
Ride leaders: Richard Cross
Meeting location: Phamish, St Kilda
Route: St Kilda – Oliver’s Hill return
Distance: 80km
Level: Advanced riders
Pace: Approx 30km/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.

Crossy will be leading the crew down to Frankston at approximately 30km/h and climbing Oliver’s Hill before turning around. Post-ride coffee will be at Phamish in St Kilda.

Strava route

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.

#TRAININTORIDEOUT

The Spin Room training package

We’ve teamed up with our friends at The Spin Room Melbourne to offer a special 10 training session pass for just $160 (valid for any session before Sunday 7 October). Get in perfect shape for this October’s United Energy Around the Bay and join the team that trains in to perform better when they ride out.

Available with your 2018 ride entry or via the rider portal.

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.