"The Alice" nestled between the ochre red MacDonnell Ranges is a vibrant town famous for its history, beauty and now for its Aboriginal art galleries.
We cycle north from this central Australian town through red, sandy mulga bush, along the Explorers Way to interesting little overnight stops.
The Challenge
So you've done big rides in the past, perhaps the Audax in Bright on Australia Day, Around The Bay in a Day or Sydney to the Gong.
These rides are great, but nothing like the challenge of consecutive days, through magnificent outback country at a beautiful time of the year, with other enthusiastic cyclists, all out for a sort of working, playing holiday, with a grand finish.
We push off and from then on it's reasonably early starts, big feeds, plenty of carbos & protein, fun evening activities with excellent accommodation and camping spots. We weave our way through hills, grazing land, open plains & vineyards from city to city.
The Commitment
A Ride like this sounds daunting, sometimes out of most peoples reach and ability. But it's not. If you take the challenge and take one day at a time, and concentrate on the smaller package, the other days just fall into place. You have to want to do it. Then commit yourself. Now everything becomes easy. Well sort of easy. Your enthusiasm will take you a long way. You'll find it easier to get up early for that training ride, you'll enjoy climbing the hills, you'll find time to do those extra k's, you'll have a goal and you won't stop looking that way until the finish. Set a plan, write it down, find the time and train.
Training
It's good to jot down a realistic training plan and stick to it. An overall plan from now until the start of the ride, including a daily or weekly plan. Set your route and the distance, at least the night before you ride, and do it. Your brain and focus will key into that plan, and you will enjoy it.
Don't go further than your days plan, but see how you feel at the end of the ride, and perhaps go further and faster the next time. At the end of your training ride, you should feel tired and satisfied, but not totally exhausted. Unless absolutely necessary, don't cut your training ride short because you are tired.
The reason is that you are building your inner strengths and your confidence, and when tough times come in the future, you know you can push through them, and experience the satisfaction of a determined effort.
The danger of cutting short your planned ride, weakens your commitment and your promise to yourself. If it's a realistic schedule, do it.
Handy Hints
Try standing on your pedals when climbing. It works different muscles, including your back, and allows your seat to see daylight. Get used to changing your cycling position. Try your hands high and low on the handlebars, this works different neck and back muscles.
There will be some hills on the ride, big ones and small ones, so enjoy some days cycling where you know you will be climbing, and of course the bonus of descending. When you know you have a big climb ahead, drink before you start climbing.
Buy your clothing, especially knicks, shoes, helmet, gloves, glasses, water bottle well before the challenging ride. Train with these on, so that they become part of you and your confidence.
In your training schedule, it's best to build up gradually over the months ahead with one day of about 150 to 180 km, and perhaps in the last weekend before the ride, cycle 120 km each day.
After training or a good fun ride with your friends, relax and rehydrate with hot or cold fluids and some good healthy food. A shower or preferably a bath or spa, does wonders. The days following a good training ride should be light exercise, or nothing for a day or two. Let your body get back to normal, although a little bit fitter. In two or three days you will be itching to get back on your bike again.
The Fun
When the big day comes around, and you have completed your training schedule, you will feel proud and raring to go. The daily distances will be easy, you will be able to absorb the beautiful countryside, the flat grazing landscape.
You will eat well, enjoy the rolling hills and dales and sleep like a bear in hibernation.
Above all, enjoy your cycling, ride safely wearing light coloured clothing, and if all else fails on the ride, the back up bus is there to greet you.
The Decision
This is not just another gentle tour, it's a challenge to all you cyclists who have done big rides, but want bigger. Multiple days of it. You've got to prepare. Think about it. Take it through day by day. Look at the map, familiarise yourself with the towns, and imagine the terrain. Yes, you can do it, with your friends. But first the important training. Sure some of you might not need as much as others, so here is a program that hopefully will suit all. There is ten months to go. Jot down a realistic plan and stick to it.
6-9 months before
Flat road cycling from 40km to 60km per outing with a couple of 80km rides or your normal weekend or midweek rides of the above or bigger distances.
5 months to go
Increase to 80km perhaps twice this month, with smaller rides in between and varying your training route with hills. The hills will use different muscles, increase your heart rate and make you a more complete cyclist, with added strength.
Break these big day rides into three, with a snack stop each time. Make sure your body gets plenty of water and try to restart on flat or downhill sections. Vary your route with some hills.
4 months to go
Now it's up to 80 - 100km once, perhaps twice, to get the feel of it. The other weekends should be 50km to 60km, with short mid-week bursts.
3 months to go
Now 100km–120km, once or twice with a good hilly course included. Rides should vary between the big stints with 30km or 40km rides a few days after, and longer ones when you can.
2 months to go
This is the month when you really hit out, and go for a120km to 140km solid ride, with some hills. When you do the big ride, mentally and physically you will feel strong. Really think about it, and try to do what you expect of yourself. The other rides this month can vary, as long as you put hours on the saddle.
1 month to go
Rides over 140 km should be broken into three brackets, perhaps a 60, 40, 40. May be a toilet stop, water snack or lunch. Your average cycling time should be about 25 kph, if the conditions are fair and not too hilly.
These long day rides will test you. See if you can have a friend or two join you and ride together in a group, helping each other and getting used to close encounters. Perhaps 2 big rides, with shorter but faster rides in between.
One of these big distances, preferably on a fairly flat course, carrying what you would expect to carry on the Long Route ride. Once again, perhaps on your smaller rides try and work with others in a group. The importance of working with others gives you confidence to ride close, concentrating on the wheel in front, feeling the adrenalin pumping while chatting away and doing the ks.
Preparation
Training rides are when you try out new clothing and equipment or fiddle with bike adjustments. Road riding means hard tyres.
Soft and under inflated tyres create extra drag and often more punctures. Road tyres with very little tread are needed. Some tyres have a smooth tread in the centre and fine tread each side. Maintenance is important with chain and moving parts well lubricated. Brakes also play a big part, so ensure pads are fresh and chunky. Warm your body before training with leg, arm and back stretches. The right clothing makes you feel good, and remember to carry a wind proof jacket for those big down hills after a mountain climb and the early morning breezer.
Food and water
Before each training session, get your mind and body switched on the night before. Know where you are going and fuel your body with carbohydrates. May be a pasta meal, bread, corn or potato. A day break start after a good breaky will take you 50km before you know it. Bananas, buns, fruit or chocolate bar are always good to reach for when you are feeling flat. Take two water bottles and drink often. Don't wait to get thirsty, it's then too late, just constantly drink water and perhaps Gatorade or similar at intervals. Some mixtures and cordials constantly over a long day can leave a terrible taste in your mouth.
Training
Training is pushing yourself further although you might be feeling fatigue. You've set your course, it should be
achievable, so do it. You sometimes get to a "I've had it" point or "hitting the wall" as it's sometimes known.
Training is pushing past this point, not getting off, but thinking of something different, like your partner or your
bank account. This will distract the pain and before you know it you're feeling like you can do another 20km.
The danger of cutting short your planned ride weakens your commitment and your promise to yourself. If it's a realistic schedule, do it. This gives you a buzz, confidence and inner strength to go on and move into the next phase. Ensure your body is well watered, sipping frequently. A circuit is a good idea, where you ride to a certain point, then perhaps across then return by a different road. This means you are seeing different scenery, and there is no short cut. Train at a comfortable pace. Remember this is a long distance ride, and calculating your fitness level for the day's ride is important, enabling you to ride the planned distance and finishing with a bit to spare. You should feel tired and satisfied but not totally exhausted. Hills should be included with a determination to climb what ever comes your way. Gears are great, but don't get down to granny gear unless essential. Although it might feel easier it is very slow. The distances set on your program should be achievable, do them, and if you find you have reserve energy, push harder and faster, and increase your distance next outing. Training should be tough and fun in achieving what you have set out. Cycle with a friend or group to increase your ability to ride in a peloton. The skills and concentration required for this are exciting, with satisfaction ensured.
Handy hints
Know your bike. Familiarise yourself with the gears changing, and importantly, at the right time. On small undulations it's often better to
not change, but push harder and perhaps stand up and move about. Your brakes are important so know their capabilities using front and
back. Ensure your seat is correct height, too high will result in a sore lower back. When coasting downhill, try keeping your pedals level, not one long leg and one folded. With this level stance you have more control if anything unexpected happens, and your weight is distributed more evenly over the bike, roughly 1/3 on your feet, 1/3 on your bum, 1/3 on your hands.
Group or Peloton Riding
If you don’t ride with a group, try and ride when other groups train on weekend and latch on to the back. Concentrate on the riders, and move through the pack taking turns in leading. If the group is too strong, stay amongst the back riders. It’s fun and the K’s go quickly. Concentrate for your safety and that of your fellow cyclists.
Finale
I know it's been tough but it's worth it. You feel great and proud of yourself. Those long k's on the ride, they'll be easy . Well easier. You can now cruise along, talk to your new found friends, check out the magnificent country side and breathe in the fresh country air. You will eat well and curl up in comfort at night. Enjoy your riding, wear light coloured clothing and look forward to the day when we all take off on a long route cycling Australia’s Outback.
The last weekend before the long route, try and do two big days together, perhaps 120km each day. A little 60km mid week ride to keep you trim before the day. The last three days before the start should be no cycling. Allow your body to build up, eat plenty of carbohydrates and protein and take it easy. You’ve done the hard work, now enjoy it from the start.
Please note: Every effort has been made to ensure this information is completely up to date and accurate however sometimes conditions change due to circumstances beyond our control. Please ensure you clarfiy the details listed here when making a booking.
