100KM PRE-EVENT GUIDE

GETTING INTO GEAR.

OK, You've been roped into riding the MS Gong or Spring Cycle, now what?  We get asked this a lot so here's our "busy person's get-fit guide to ride 100km*".  This is intended to work around the 9-5 and family commitments so that you can have the endurance to enjoy a 100km day as much as possible.

BIKE FITTING

GET COMFORTABLE

You've signed up to spend 60+ hours on the bike. Make sure you start with a serviced and well fitted bike.

MATES RATES

JOIN A WORK TEAM OR GROUP

Drag some mates along, they'll help keep you motivated.  You can also take advantage of our group servicing discounts.

TRAIN SMART

BE CONSISTENT

Turn your daily commute into a training session to sneak in those mid-week kms. Join Strava to track your progress and stay on target.

RIDE FOR A CAUSE

FUNDRAISE EARLY

Like bike endurance, the earlier you start the better the results.

TRAINING BLOCK 1

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

WEEKEND

NOTES

12 Weeks

 

 

 

REGISTER

 

 

 

 

 

PLEDGE 

TO RAISE 

MONEY 

 

 

 

RIDE 30KM

2 HOUR

LOW/MED

BIKE CHECK

SAFE, FAST &

COMFORTABLE

11 Weeks

REST DAY

 

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

REST DAY

  

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

X-TRAIN

1 HOUR

Stretch OR
Strength

RIDE 50KM

2.25 HOUR

LOW/MED

 

CONGRATS!

RIDEN 100+KM

10 Weeks

REST DAY

 

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

FUNDRAISE

 

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

X-TRAIN

1 HOUR

Stretch OR
Strength

RIDE 50KM

2.5 HOUR

LOW/MED

 

  

 

9 Weeks

REST DAY

 

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

REST DAY

  

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

X-TRAIN

1 HOUR 

Stretch OR
Strength 

RIDE 70KM

3 HOUR

LOW/MED

 

TRY ADDING
SOME CLIMBS

8 Weeks

REST DAY

 

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

FUNDRAISE

  

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

REST DAY

 

 

RIDE 70KM

3 HOUR

LOW/MED

18

HOURS SADDLE TIME

530

KILOMETRES TRAVELLED

19,278

CALORIES BURNED

TRAINING BLOCK 2

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

WEEKEND

NOTES

7 Weeks 

REST DAY

 

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

REST DAY

 

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

X-TRAIN

1 HOUR

Stretch OR
Strength

RIDE 50KM

2 HOUR

LOW/MED

 

INCREASE

 INTENSITY

6 Weeks

REST DAY

 

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

FUNDRAISE

  

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

X-TRAIN

1 HOUR

Stretch OR
Strength

RIDE 60KM

2.25 HOUR

LOW/MED

 

 CONSOLIDATION
WEEK

 

5 Weeks

REST DAY

 

 

RIDE 40KM

1.25 HOUR

Ride to Work
& Home 

REST DAY

 

 

RIDE 40KM

1.25 HOUR

Ride to Work
& Home 

X-TRAIN

1 HOUR

Stretch OR
Strength

RIDE 70KM

2.5 HOUR

LOW/MED

 

ADD SOME

HILLS

4 Weeks

REST DAY

 

 

RIDE 20KM

40 MIN

Ride to Work
& Home 

FUNDRAISE

  

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

REST DAY

 

 

RIDE 80KM

3 HOUR

MED

40

HOURS SADDLE TIME

1,140

KILOMETERS TRAVELLED

40,840

CALORIES BURNED

TRAINING BLOCK 3

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

WEEKEND

NOTES

3 Weeks 

REST DAY

 

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

REST DAY

 

 

RIDE 40KM

1.25 HOUR

Ride to Work
& Home 

X-TRAIN

1 HOUR

Stretch OR
Strength

RIDE 90KM

3.75 HOUR

LOW/MED

 

THRESHOLD

TEST

2 Weeks

REST DAY

 

 

RIDE 40KM

1.25 HOUR

Ride to Work
& Home 

FUNDRAISE

  

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

X-TRAIN

1 HOUR

Stretch OR
Strength

RIDE 90KM

3.5 HOUR

LOW/MED

 

EVENT DRY

RUN. GO!

1 Weeks

REST DAY

 

 

RIDE 40KM

1 HOUR

Ride to Work
& Home 

FUNDRAISE

 

 

RIDE 20KM

45 MIN

Ride to Work
& Home 

X-TRAIN

1 HOUR

Stretch OR
Strength

RIDE 60KM

2 HOUR

LOW/MED

BIKE CHECK

1,500KM+

PRE-EVENT CHECK

Taper
Down

REST DAY

 

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

FUNDRAISE

  

 

RIDE 30KM

1 HOUR

Ride to Work
& Home 

REST DAY

 

 

EVENT 100KM

5 HOUR

LOW/MED

 

CONGRATS

FROM TUNE!

61

HOURS SADDLE TIME

1,740

KILOMETERS TRAVED

65,331

CALORIES BURNED

CONGRATULATONS!

If you got this far you've now spent 60 hours in the saddle.  If you keep it up you'll be on track to do ~7000kms per year.  To put that in perspective, thats enough saddle time to burn off 425 Bacon & Egg rolls for the year! 

#STAYTUNED WITH US

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