Around the Bay in a Day 2009 - Training

Welcome to TeamMONASH™!

Now that you have signed up for Around the Bay on 18 October, it is time to think about training and whatever distance you are doing we are here to assist.

On this page you willl be able to:

• Find training plans for all ride distances
• View information on current training rides
• Register on our training rides database to hook up with fellow riders either in local suburbs or Monash campuses
• Develop ways to integrate your training with getting to work.

All TeamMONASH™ riders should ensure they are familiar with and abide by the TAC cyclists code of conduct (pdf, 280kb).

To help you prepare, Cycling Profiles provides you with the rideprofiles, rises and falls, for the route of your choice.

So let's get to it!

Integrate your training - Consider riding to your campus

Monash campuses are located in the middle of a rich network of cycle paths and roads with cycle lanes. If it’s too far consider driving part way and riding the rest.
Information and useful links on riding to Moansh is available through Monash Community Bicycle User group (McBUG) site.

The VicRoads interactive Cycle maps and cycling routes available through Bikely are key resources in planning a trip.

National Ride 2 Work Day, Wednesday 14 October 2009

Imagine Ride 2 Work Day with as many of the TeamMONASH™ riders as possible in their kit showing up! We are encouraging all TeamMONASH™ riders to participate. Monash will have cycling breakfast activities across all campuses so keep your eyes open for more details.

Key note: It may not seem like it but regular trips build time on the bike and your baselines fitness.

Training programs

210 & 250 km Riders

100 km Riders

50 km Riders

50 km riders should try and ride at least once per week up to 3 times per week leading up to the event. Ensure you know your bike and feel confident enough to ride on the road and on bike paths. The 100km ride plan will ensure you have more than adequate fitness to tackle the 50km ride.

Finding a ride or route

A great way to find training partners is to access the cycling web site www.bikely.com using the search criteria 'TeamMONASH'.

Alternatively you can register on the site and self document your own training route. Make sure you include 'TeamMONASH' in the route name for your Around the Bay training so other Monash riders can use the same search to find your ride and contact you about coming along!

It is also worth doing a search with the keyword 'Monash' to find various commute rides and routes to our campuses.

Register on the TeamMONASH™ Training Database

Interested in hooking up with training partners either at your campus or in/near your locality? Or perhaps you have a regular ride you would be happy for TeamMONASH riders to join in?
Register your details in our training database so we can hook people up.

Some great ride opportunities - Mark them in your calender now!

• Marysville - Lake Mountain Fire Relief Ride - Marysville & Lake Mountain 2 May 70/135km Ride
  
  
• SRAM Whittlesea Challenge on Saturday 29th August Distance 110km
  
  

Current rides

Here are some of the training rides and options available at the moment, we'll add more as they come to hand.

Tuesdays & Thursdays

• Place: Rides from the corner of North road and Booran road Ormond each Tues and Thurs morning leaving at 6.20 am sharp.
• Intention: We have between 6 and 10 riders and break up into a range of skills.
• Difficulty: MEDIUM-HARD ride.
• Speed: average speed 25-30km/h (road bikes)
• Description: We ride to either Black Rock and back or Port Melb and back.
• Ride Contact: Rodney.Andonopoulos@sport.monash.edu.au Ph: 0408 345 747

Wednesdays - Hilly Training Ride

• Place:7.15am(1 April) at Clayton campus: Building 1 Monash Sport Main Entrance
• Check here every Tuesday for departure time. This varies due to natural light.
• Intention: Aims to prepare riders for a range of cycling events and improve your climbing and descending skills. We try to avoid too much traffic.
• Difficulty: MEDIUM-HARD ride.
• Speed: average speed 25-30km/h (road bikes)
• Description: Between 850m-1400m of ascent over 65-90km progressing in intensity from May through to October. Back on campus by 9:00-9:30am.Timed effort for old mountain hwy climb-7km. 1 steep section 39X23-26 gear.
• Training Videos / Pics

> Download training video 1 (avi, 3.9MB)
> Download training video 2 (avi, 3.2MB)

• Ride Contact:  Andrew.Robinson@sport.monash.edu.au Ph: 0412 89 43 42 or 9905 5976

Saturdays

- Option 1

• Place (Approx. timing at meeting points):
  7:00am Depart Corner of Beach Rd and North Rd
  7:15am Sandringham Service Station (Beach Rd)
  7:40am Beaumaris Hotel (Beach Rd)
  10:30am - 11:00am Coffee at North Rd Pavillion.
• Intention: Can accommodate most capabilities. Build your training distance over successive weeks. You can join for some or all, turn around when you need to.
• Difficulty: medium tempo ride.
• Speed: average speed 18-25km/hr (road bikes)
• Description: Duration generally 60 - 70km building gradually to 100/120km towards event.
• Ride Contact: David.Pawley@adm.monash.edu.au Ph: 0407 369 521

- Option 2

• Place (Approx. timing at meeting points):
  6:30am Depart Corner North Rd / Grange Rd
  6:45am Sandringham Service Station (Beach Rd)
  7:10am Beaumaris Hotel (Beach Rd)
  11:00am Coffee at North Rd Pavillion.
• Intention: You can join in for all or some. A road bike would be the go. Train on the course of Around the Bay.
• Difficulty: hard grupetto ride.
• Speed: average speed 28-30km/hr (road bikes)
• Description: Duration generally 100 - 120km. Between 6:30-11.00 am so 4.5 hours maximum. Course: Ormond/Sandringham/Mt Eliza/Mt Martha/Ormond.
• Training Videos / Pics

> Download Saturday Morning Ride video 1 (mp4, 1.2MB)
> Download Saturday Morning Ride video 2 (mov, 3.1MB)

• Ride Contact: Rodney.Andonopoulos@sport.monash.edu.au Ph: 0408 345 747

Option 3

• SPOKE(N) shop ride
  7:30am Depart Corner Carlisle Rd / Nepean Hwy opposite St Kilda Town Hall
  
• Intention: Hard effort on the way back from Mordiallic and sprint at Elwood BP service station
• Difficulty: hard grupetto ride.
• Speed: average speed 35-40km/hr (road bikes)
• Description:60km
• Ride Contact: Rodney.Andonopoulos@sport.monash.edu.au Ph: 0408 345 747

  Training Videos / Pics

Synopsis

Sundays

• Place: Turtle Cafe 7:30am, 34 Glenhuntly Rd
  (on the corner of Ormond and Glenhuntly Rd)
  Elwood VIC 3184 Hotel (Beach Rd)
  Come a bit earlier if you want a coffee.
• Intention: Can accommodate most capabilities. Build your training distance over successive weeks. You can join for some or all, turn around when you need to. Practice rolling turns and working together in a bunch. Wheel following skills and eating and drinking on the move.
• Difficulty: MEDIUM ride.
• Speed: average speed 25-30km/h (road bikes)
• Description: Duration generally 60 - 70km building gradually to 100/120km towards event. Turnaround at Black Rock is around 30km.
• Ride Contact: Andrew.Robinson@sport.monash.edu.au Ph: 0412 89 43 42 or 9905 5976

Alternative - Available at Caulfield, Clayton and Peninsula campus

Pressed for time to fit in your training?
Spinning is an indoor cycling regime that gets results. Performed on stationary bikes, classes take you on a ride involving flat roads, hills and sprints as well requiring you to work both in and out of the saddle. Research from Exercise Research Australia in collaboration with Monash Sport fitness staff has clearly shown that spinning classes can burn more than 800 calories per 40 minute ride and build cycling fitness.

> Spinning class schedules

Looking for a safe places to train? - Try these

> Carnegie Velodrome (pdf, 131kb)

> Cranbourne Criterium Circuit (pdf, 40kb)