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TRAINING & PREPARATION 

 

The resounding comment from previous Big Red Rider's was that it was significantly harder than anticipated. 

 

Bondi to Richmond is an 85km ride, but the following 65kms to Katoomba is quite frankly better described as a climb!

 

The full ride from Bondi to Katoomba has a total elevation gain of over 2,700 meters. That makes the 150kms equivalent to a flat 250km ride and will take a similar amount of time. Prepare yourself now so that the day is one you can enjoy.

 

It is expected that each rider should be able to complete this distance. Support vehicles will pick up riders who need a rest, however we would encourage all entrants to be fit enough to comfortably complete the total ride. Fitness can be improved with training.

 

TRAINING PROGRAM

 

You will need to develop a training program for this event, ensuring you have the fitness and endurance to last the distance, particularly if you are looking to finish the ride at Katoomba to become ‘King of the Mountain’!

 

Time in the saddle is important.  If you have a wind trainer/ indoor trainer this is a great way to add in extra training and build up hours in the saddle and training during winter or in wet weather.

 

Bondi -  Richmond

A weekly training regime that would enable you to build your fitness could look like this:

(Mandatory – 1 long endurance ride + 1 hills ride, all other ride sessions are a bonus)

 

Monday           Rest day

Tuesday          30km – 40km / 1 ½ - 2hrs flat terrain

Wednesday    30km / 1 ½ hrs Hill Repeats / riding mandatory

                        (start with 20mins and build up to 1 ½ hrs)

Thursday         Rest day

Friday              30 – 40km / 1 ½ - 2hrs flat terrain varied terrain

                        (concentrate on pacing yourself)

 

Saturday          60-80km / 3-4hrs long ride mandatory

OR

Sunday            80km/ 4hrs long ride

                        (aim to build up to 5 – 6hrs in the saddle)

 

The aim for you would be to ride between 100km – 150km a week, so you can divide it up according to your work/family/life commitments.

 

Bondi - Katoomba

A weekly training regime that would enable you to build your fitness could look like this:

(Mandatory – 1 long endurance ride + 1 hills ride, all other ride sessions are a bonus)

 

Monday          Rest day

Tuesday         30km – 40km / 1 ½ - 2hrs flat terrain             

Wednesday    30km / 1 ½ hrs Hill Repeats / riding

                        (start with 20mins and build up to 1 ½ hrs)

Thursday         Rest day

Friday              30 – 40km / 1 ½ - 2hrs flat terrain varied terrain

                        (concentrate on pacing yourself)

Saturday         60-80km / 3-4hrs long ride

Sunday           80km/ 4hrs long ride

                        (aim to build up to 5 – 6hrs in the saddle)

 

The ride to Katoomba is not for 'weekend warriors'.  The aim for you would be to ride between 200km – 250km a week, so you can divide it up according to your work/family/life commitments.

 

 

2017 TRAINING RIDES

 

It is highly recommended that you attend as many training sessions as you can, particularly the longer distance ones as the terrain is similar to the event. 

 

For those riders who choose the 85km event (Bondi to Richmond only) you will do these training rides as scheduled however your distance can be slightly reduced.

 

Please ensure you notify us of the training rides you wish to attend so we can cater accordingly.

Email:              Ben@mildrenevents.com.au        or mobile       0401 589 630

                        Kylie@mildrenevents.com.au       or mobile       0407 893 221

 

Date

Ride

Duration

Start

Description

Rating

Saturday 22 July

St Ives

Bobbin Head

Brooklyn Bridge

Bobbin Head

St Ives

80km

4.5hrs

Meet in the car park at the intersection of Stanley St and Mona Vale Rd, St Ives at 6.30am opposite Pattison’s Bakery.

This ride heads out Mona Vale Rd to Pentecost Ave and out Bobbin Head Rd before descending into Bobbin Head.  It is a 3km climb up the other side with a further 3km to Asquith where we meet the Old Pacific Hwy.  We follow this all the way to Cowan and on to Pie in the Sky before the descent down to Brooklyn Bridge.  Here we turn and follow our tracks back to St Ives the way we came.

https://www.strava.com/routes/651909

Medium

Saturday 19 August

 

St Ives

Akuna Bay

West Head

and back

73.67km

4hours

Meet in the car park at the intersection of Stanley St and Mona Vale Rd, St Ives at 6.30am opposite Pattison’s Bakery.

We follow Mona Vale Road all the way out to Terrey Hills where we make the decision of doing Akuna Bay first OR West Head first. After completing the two we trace our tyre tracks back and out to Duffy’s Forest before returning to St Ives

http://www.mapmyride.com/routes/fullscreen/37023264

Hard

Saturday 16 September

Mona Vale

St Ives

Brooklyn

Kariong

Ettalong

Palm Beach

Mona Vale

118km

6hours

(Ferry 10km)

Meet in Darley St East Mona Vale Beach end outside Armchair Collective ready to roll at 6am

The ride will head up Mc Carrs Creek Rd to Terrey Hills and along Mona Vale Rd into St Ives. We then continue through Bobbin Head and up to Brooklyn through Berowra via the Old Pacific Hwy. After crossing the Brooklyn Bridge we climb up to Mt White and Calga before descending to Mooney Mooney Creek and climb back out to Kariong.  The descent down Kariong hill brings us to West Gosford where we turn right and navigate the western shore line Brisbane Waters to Woy Woy. We then ride on to Ettalong (111km mark) where we catch the 11am ferry to Palm Beach and finish the ride with a short 12km ride back to Mona Vale. Bring $ for the ferry - $15 approx.

http://www.mapmyride.com/routes/view/613032064

Hard

Date

Ride

Duration

Start

Description

Rating

Sunday 29 October

Richmond

Katoomba

Richmond

121km

6 Hours

Meet at Richmond Park Windsor Rd at 6:30 ready to roll out at 6.45am

This ride follows the route that BRR will take on the day of the event. We follow Castlereagh Rd out to Springwood Rd, which takes us to the base of the Hawkesbury Heights hill.  We then climb the 3km to the lookout before continuing through to Winmalee and Springwood.  The next 35km follows the railway line to Leura, undulating and winding through suburban backstreets.  At Leura we descend down to Cliff Drive and travel below the escarpment to finish at the Three Sisters, Katoomba. After a brief fuel stop we will return back the same route to Richmond.

http://www.mapmyride.com/routes/view/364491545

 

Hard