Our Cycling Guide
How to prepare for a Bike Tour
Planning Your Challenge
If you have a busy lifestyle of work, family and fundraising commitments then draw up a weekly training plan. Be creative in your training goals and start by doing things such as getting up an hour earlier to go for a bike ride, cycling to work or to the shops, and going to the gym at lunch times.
Keep your schedule in a prominent place like on the fridge door. With no training it will be difficult for you to complete the challenge.
Getting yourself fit is all part of the challenge. You will be cycling distances averaging 75km over successive days in hot temperatures. This will require a degree of endurance, leg strength, aerobic fitness and a tolerance to sitting on a bicycle saddle for up to 6 hours a day! Avoid possible neck, shoulder, back and bum pains by slowly building up your fitness.
Training Tips
- Start gradually with a 30-minute ride every second day. After 2 weeks, increase the length of the ride to 45 minutes. After a month build up to at least an hour on the bike 2 - 3 times a week.
- Gradually increase your training. As you feel fitter increase the distance or time on a training ride. You should be aiming to be cycling a minimum of 70km each week. Find time to cycle 2 full days i.e. 6 - 7 hours per day to allow your body to get used to sitting on a saddle for long periods of time.
- Practice cycling up hills. This will help strengthen leg muscles and build endurance.
- Try 'off road' cycling. This is more difficult than riding on sealed roads. More concentration is required in the selection of gears and when cycling downhill, where the weight of the body should be transferred more to the pedals than the seat. Unlike sealed roads, remember to slow down by braking before cornering to avoid skidding or a nasty fall! Always watch for hazards well in front of you and do not to follow a fellow cyclist too closely. Early anticipation helps avoid heart-stopping moments.
- Improve gear changing technique. Think about using your gears efficiently. Anticipate the road ahead by selecting the appropriate gear at the base of a steep hill or when starting from a traffic light. For maximum comfort and efficiency, change to a gear which allows you to spin the pedals at least 60-70 times a minute. When cycling up hill, avoid changing gears at the last minute as it puts undue strain on the chain causing it to slip off. The trick for hill riding is to use a small gear so that you spin the pedals smoothly.
- For the more experienced rider - hill training and interval training are good ways to vary your rides. With intervals, ride as hard as you can for 5 minutes. Then spin the legs in a lower gear to recover for 2 minutes and then pedal hard again. Do this about 5 times as part of your shorter rides. With hill training, increase the resistance by changing to a higher gear whilst remaining seated.
- Don't forget to stretch regularly before and after each ride. Dedicate a 10 minute stretching routine before and at the end of every ride. This will help to increase flexibility and reduce the likelihood of injury.
Example Training Programme
Develop your training around your commitments but try to cycle at least 3 times per week. An ideal training programme should incorporate at least two rides of 15/20 km during the weekdays / evenings and then a longer ride of 40/50 km at the weekend.
| week | mon | tues | wed | thurs | friday | sat | sun |
|---|---|---|---|---|---|---|---|
| 1 - 2 | 30mins | 30mins | S/G/W | 30mins | |||
| 3 - 6 | 45mins | S/G/W | 45mins | 1hr | |||
| 7 - 8 | 45mins/1hr | S/G/W | 45mins/1hr | 2-3hrs | |||
| 9 - 10 | 45mins/1hr | S/G/W | 45mins/1hr | 2-3hrs | |||
| 11 | S/G/W | 1hr | 1hr | *5-6hrs or 70km | *5-6hrs or 70km | ||
| final week | easy cycle 30mins | S/G/W | relax in anticipation of challenge | ||||
legend: S/G/W: Swim/Gym/Walk or jog
*You should attempt 2 long days back to back at least once from week 9 to 11. Do this with friends or family and incorporate lots of rests along the way. Alternatively speak to the charity to organise a group cycle. Take a small backpack to carry your puncture repair kit, spare inner tube, pump and snacks, money and mobile phone. Also take 2 bottles of water. Get into the habit of drinking frequently as regular fluid intake is essential to avoid dehydration.
Cross Training
Don't just cycle to get fit - cross train with other sports (e.g. swimming, running, and gym) that you enjoy to break up the training. Any work out/class will be of benefit. These forms of exercise ensure that you are toning up all your muscle groups as well as burning off calories and building up your anaerobic fitness. At the gym ask a fitness instructor to put a weight (general strengthening) and stretching programme together. Incorporate the rowing machine and sit ups into your routine.
Spinning is another excellent way to build endurance and anaerobic fitness. This is a high intensity indoor cycling class with an instructor. Working in a group they will simulate different riding styles such as hill climbing out of the saddle (by applying more resistance) and sprinting (less resistance). They usually last for 45 minutes plus stretch routine. Twice to three times a week makes a noticeable difference to your cycling fitness as well as good fun.
Ease back on your training in the last week leading up to the Challenge and allow your body time to recover.
Customising Your Bike
You may want to add the following features to your bike supplied on the challenge.
- Bring your own saddle or gel seat cover
- SPD pedals (ideal for clip shoes only - see an authorized cycle store for details)
- Handle bar extensions (bar ends)
- Bike bell or horn
Don't forget:
- Bike helmet (these will not be supplied)
- Water bottle
- Puncture repair kit
- Small pump
- Optional extras: Allen keys, handle bar bag
Bikes supplied through RAW Challenges are generally middle range mountain bikes of varying brands and age according to the country you are in. The RAW Challenges crew are fully equipped with tools and spare parts for any on-road repairs.
About our Bikes
| country | brand | frames | multi-speed | front suspension | soft seat | racks | water bottle cages |
|---|---|---|---|---|---|---|---|
| Sri Lanka | Porsche | 15-20" | yes | some | some | no | 1 |
| China | Specialized | 16-20" | yes | yes | yes | most* | 1 |
| Vietnam | Merida | 16-20" | yes | yes | yes | yes | 1 |
| Cambodia | Merida | 16-20" | yes | yes | yes | yes | 1 |
| Laos | Merida | 16-20" | yes | yes | yes | no | 1 |
| Thailand | Trek | 16-20" | yes | yes | yes | no | 1 |
| * Not on 20" frames Please note the above is a general guide and the individual bike you get may vary from that described as bikes get replaced. |
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Bring Your Own Bike
Prior to travelling, ask an authorised cycle store to package your bicycle to guard against damage whilst en route. Some airlines may refuse to carry unprotected bicycles. Please note that whilst every effort is made to maintain all bikes in good condition on each trip, RAW Challenges cannot guarantee that some small damage such as scratching will not occur as a result of the daily loading and unloading of bikes into and out of the support vehicle.
Packaged bicycles form a part of a flight's baggage allowance (maximum 20kg). A boxed bicycle weighs approximately 16 kg, so pack carefully. Heavy items should be considered as hand luggage; wear any heavy/bulky clothes when you check in. Any excess baggage charges are the responsibility of the Challenge participant. Ensure the bicycle box is clearly marked on all sides with the following details: name & address, destination, and flight number. Always carry spare tape so the bicycle box can be resealed on the return journey.
Please note - If bringing your own bicycle and it has disc brakes, hydraulics, rear suspension, oil units or special pumps for adjusting the suspension pressure, RAW Challenges recommend that you bring the necessary spares and parts on the trip.
Asian Highway Code
Ride on the right side of the road! - Traffic will seem very chaotic at first but everyone weaves and merges around each other!
Size matters - Road surfaces throughout Asia can vary immensely from smooth and potholed to compacted mud and rocks. One important rule of Asia's road system is that bigger is better or "might is right". As a cyclist, you have little right of way and will be expected to give way to larger (i.e. all) vehicles. Do not try to express your rights as a cyclist on the road - chances are you will not win the battle.
Hazards - Other types of hazard you are likely to face include other road users such as goats, water buffalo, chickens, dogs, elephants, donkeys and uncovered manholes!
Horns - Asian drivers use their horns a lot. It is generally a warning that they are approaching so it's best to keep out of their way!
It is very important to stay alert and be cautious on the road at all times. Bus and truck drivers are renowned for cutting corners so watch out for vehicles coming at you on right hand bends or traffic failing to give way.
Riding in groups - When cycling in groups the biggest danger to you is other cyclists. Be mindful that your actions may affect others in the group. A couple of things to keep in mind:
- Ride predictably - don't make sudden changes in direction or speed
- Indicate your intentions with clear hand signals
- Make sure the person behind knows you are about to slow down or are stopping
- Call out "passing" when overtaking another cyclist or ring your bell
- Keep space - don't ride too close together. Do not let your wheels overlap
- Maximum 2 abreast except on busy roads and when approaching corners
Links to More Information
For more information on places to ride, people to ride with and road rules in your State or Territory, visit the web site below or contact your regional cycling organisation.
VIC
Bicycle Victoria, Tel. 03 8636 8888
www.bv.com.au
NSW
Bicycle New South Wales, Tel. 02 9281 4099
www.bicyclensw.org.au
QLD
Bicycle Queensland, Tel. 07 3844 1144
www.bq.org.au
SA
Bicycle Institute SA, Tel. 08 8411 0233
www.bisa.asn.au
Mr Pumpy
- Highly recommended for travelogues on cycling in south-east Asia.
www.mrpumpy.net
Reading Suggestions
- 'It's not about the bike' by Lance Armstrong. An inspirational story of courage.
- 'A bike ride: 12,000 miles around the world' by Anne Mustoe. A 54 year ex headmistress who cycles around the world on her own.
- 'The wind in my wheels' by Josie Dew. Stories from the saddle. Funny situations when travelling by bike.
- 'Yakety Yak' by Russell McGilton. 10 months cycling from Bombay to Beijing. From malaria to naked cycling!
- 'Full tilt' by Dervla Murphy. An incredible story. Dervla sets out in 1963 cycling from Ireland to India.
- 'Around the world on a bicycle' by Thomas Stevens. The author rode a penny farthing around the world back in 1884!!
- 'Miles from nowhere: a round the world bicycle adventure' by Barbara Savage. A couple's 2 year odyssey on a bicycle embraces life.
