United Energy Around the Bay

Tips and training

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 developing brand new training plans to do just that – whether you’re just starting out on the bike or are looking to up your cycling game.

Getting started

Whether you’re aiming for the 20km or 300km, these tailored 16-week training plans are designed to help get you to the start line feeling fit, fresh and ready to ride.

In this video, KP runs you through the basics of the training plans such as what’s included, how to track your progress as well as general training tips for the next few months.

Choose your goal distance for October and download a plan below. Training starts Monday 14 June 2021!

Before you start riding… while ticking off the suggested weekly hours will help you reach your full potential on the bike, they are by no means a prerequisite to achieve your goal distance on event day.

We understand that life gets busy, the plans are super flexible so you can choose the sessions each week to suit your lifestyle and commitments. As long as you’re turning the legs over on the bike regularly, it’s amazing what you will be able to achieve!


20km & 50km
training plan



training plan



training plan



training plan


Meet the coach – Kate Perry

Kate raced with Specialized Women’s Racing for five years, competing in the National Road Series. Kate has claimed 2 x podium finishers in the National Individual Time Trial Championships and is the current Oceania Individual Time Trial Champion (2019).

Other successes include a win at the Tour of Bright, Podium finishes in the Grafton to Inverell and Mersey Valley Tour (Women’s Tour of Tasmania). Not to mention 1 x Classic and numerous 200km hit-outs at Around the Bay.

Off the bike, Kate is an Associate lecturer in Sport and Exercise Science at La Trobe University, teaching in the areas of sport coaching, exercise physiology and exercise programming. She’s also an Associate coach with FTP Training – coaching a wide array of cyclists, from entry level athletes, to National level NRS athletes. The two go hand in hand, teachers are coaches and coaches are teachers. She loves saturating herself in all aspects of bike riding, and is fortunate enough to be able to combine a professional knowledge with the sport that she lives and breathes.

Kate Perry
Kate Perry

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

Upcoming rides

Sat 14 Aug | PREPD Yarra Boulevard training ride | 26km
Start time

7:30am rollout (please arrive 10 minutes early for briefing)

Ride leader

Tom Jennings

Meet up spot

Yarra Boulevard x Walmer St, Kew


Yarra Boulevard laps x 2 – View route


Approx. 22km/h–25km/h (no drop)


Get PREPD for United Energy Around the Bay. “The boulie” is a great route for getting some easy km’s in the legs. The rolling hills make it perfect for anyone who is looking to tackle the 50km or 100km rides in October and want to prepare for the West Gate Bridge climb. As always, post-ride coffee will follow 🙂

Riders should be comfortable sharing the road with other riders and vehicles. Please bring your own spares/tools for fixing flats, water, nutrition and sunscreen. If you are unable to complete the training ride please have Plan B (friend or family member to come and collect you). 

Please note, this is a free ride but registration is essential to ensure ride leaders are aware of expected numbers.

Register now

*Before registering for a training ride, please ensure you read and adhere to our training ride terms and conditions

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 us improve bike riding conditions for everyone.

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

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 2021. Winners energy products have been developed specifically for cyclists and are used and recommended by cycling champion Cadel Evans.

Winners - ATB20

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 2021.

Use coupon code: ATB2021

FulGaz – 30 day free trial!

We’ve teamed up with Melbourne based indoor training app, FulGaz, to bring you a selection of local training rides and help you get ready for the United Energy Around Bay. They’ve curated a selection of routes including Beach Road, Sorrento, Arthur’s Seat and more!

FulGaz features over 2,000 hours of hand picked 4K content featuring many of the best places you’ll ever ride. You can also organise private group rides and training sessions for you and your friends on any route – you’re in control. 

Enjoy realistic and stunning virtual rides anytime on Mac, iOS (iPhone and iPad), Apple TV, Android and Windows devices. Use the promo code 21UATBVIP to access a free 30-day trial on FulGaz (no credit card needed!)

download now
FulGaz - Indoor cycling app

#RideOn at United Energy Around the Bay on Sunday 3 October

Enter now