ROAD RIDE INFORMATION

 

 

Essential Equipment

    •    Road bike – Well-maintained with properly inflated tires
   •    Helmet – Mandatory for all riders
   •    Cycling jersey & shorts – Breathable and padded for comfort
   •    Cycling shoes & cleats (if using clipless pedals) or comfortable trainers
   •    Gloves – For grip and hand protection
   •    Sunglasses – To shield against wind, sun, and debris

 

Hydration & Nutrition

    •    Water bottles or hydration pack – At least 1.5-2L of water
   •    Energy gels/bars or snacks – To maintain energy levels
   •    Electrolytes – To prevent dehydration on a long ride

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Repair & Emergency Kit

    •    Spare inner tubes & puncture repair kit – Essential for flats
   •    Mini pump or CO2 inflator – For quick tire inflation
   •    Multi-tool with Allen keys & chain breaker – For minor adjustments
   •    First aid kit – Basic plasters, antiseptic wipes, and painkillers
   •    Bike lights & reflectors – If finishing late or riding in low visibility

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Other Useful Items

    •    Route map/GPS device or smartphone – For navigation
   •    Cash/card – In case of emergencies or café stops
   •    Sun cream – If riding in hot weather
   •    Lightweight rain jacket – In case of unexpected rain
   •    Saddlebag or small backpack – To carry essentials
 

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Training and Preparation

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To complete an 175 km road ride comfortably, it’s important to build endurance, strength, and confidence on the bike. Here’s a structured training guide to help you prepare:

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1. Training Plan (4-6 Weeks Before the Ride)

Week 1-2: Building Base Fitness
   •    Ride 55-65 km once or twice a week at a steady pace.
   •    Include one longer ride at a comfortable pace to build endurance.
   •    Practice riding in a group if possible.
   •    Cross-train with leg strength exercises (e.g., squats, lunges, core work) to build power.

Week 3-4: Increasing Distance & Intensity
   •    Increase ride distance to 85-95 km once a week.
   •    Incorporate hills and headwind practice to build strength.
   •    Work on pacing and hydration strategies during rides.
   •    Try interval training (e.g., 3-5 minute hard efforts followed by recovery) to improve stamina.

Week 5-6: Final Preparation & Long Ride Simulation
   •    Complete at least one 140 km ride at your expected event pace.
   •    Ride in varied weather conditions to prepare for any scenario.
   •    Test your bike, nutrition, and gear to ensure everything is comfortable.
   •    Reduce training intensity in the last week to allow recovery before the event.

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