34km Bike Ride Training Plan

The 34 km bike ride is not geared for the professional cyclist but is a good entry level event for people who want to enjoy their cycling experience. People ride all sorts of makes and types of bikes on this ride. You don't need the flashest, most up to date bike to take part. It is our aim to encourage and support cyclists to participate and have an enjoyable ride. There is back-up and support during the ride itself for all cyclists. So come along, bring your bike and get involved!

Here are a few of Denne's tips for your Bike Ride Training Programme

Before starting your ride it is a good idea to do stretching exercises to loosen up the muscles.

Check that your saddle is at the correct height and tyres are pumped correctly.

Ensure your tyres are pumped up to the maximum recommended pressure.

If you have not cycled for some time, begin with a half hour ride every second day. After two weeks increase to 45 minutes and after one month increase to 1 hour. It is preferable to cycle for one hour, two or three times per week.

Find stretches of hilly terrain in order to experience the difficulties of cycling uphill and the changing of gears. On flat, or slightly rising, terrain you should not be in too low a gear otherwise your pedalling rate is too high and you will be expending unnecessary energy.

Change gear while it is still relatively easy as you go up hill. It is difficult to change when you are pushing up a steep hill because the gears are too taut and the chain may come off.

Never change gear when the chain is on the large sprocket wheel at the front and the small sprocket wheel at the back as the chain may come off.

When you are training don’t forget to take water, a small medical kit, repair kit, your cellphone and some energy food with you - and always wear your helmet!