What to do on the day

Cycling Inform is sharing some precious advises with our community to get ready for the Race.

Wear sunscreen if the predicted UV index is very high
Even if you are targeting a faster ride, you may still be out there in the sun during the hottest part of the day. Make sure you have a small tube of sunscreen on you and apply it regularly. Long sleeve lycra arm warmers will give you additional protection from the sun as well.

Drink regularly to avoid dehydration
During the heat of the day, you could find that your sweat loss may exceed your water consumption. Make sure that you are on top of your hydration from the start by sipping on your drink bottle frequently. As it gets hotter, increase the frequency.

Consume 30-60 grams of carbohydrate per hour
Hopefully you’ll have been tuning your nutrition on your training rides leading up to this event, so you’ll have a nutritional plan in place. Avoid the temptation to eat anything new on the day, just stick with what has worked for you in your training rides.

Make sure that you have all your equipment together before the event
Create a checklist in the weeks leading up to the event of all the things you will need and go through it before you travel to make sure that you have all your equipment, food and clothing.

Wear the appropriate clothing for the conditions
You’ll be in a mountainous area, so it may get cooler the higher you go. Take a light jacket or wind vest to help on the descents. If it’s a cold day you may also need arm and leg warmers.

Check your tyres
Before you start the event check for embedded glass in your tyres that you have may picked up on previous rides. This is usually the main cause of punctures. Higher tyre pressure only works on smooth road surfaces so keep your tyre pressure around 90-100 psi for 700 x 25c tyres and 100-110 psi for 700 x 23c tyres.

Take advantage of the bunches
If you are sitting in a bunch on the flat, you’ll be riding on roughly 5km faster for the same effort than if you are doing it alone. If you do get passed by a bunch and it’s going at a pace that you are comfortable riding at, then jump on and save some of your energy.

Keeping left at all times and be courteous to other riders
Emergency vehicles will still have access to the roads so it important to keep left at all times. If you do need to stop please indicate, look back and then move off the road when IT’S SAFE TO DO SO and make sure that you are well OFF THE ROAD when you are stopped.

Dispose of your rubbish appropriately
Do the right thing. It’s your responsibility to dispose of your gel and sports bar wrappers into the appropriate rubbish bins. Remember that you are riding through an Australian National Park so help to keep them clean and tidy.

David Heatley is the founder of Cycling-Inform and an international cycling coach that helps the busy cyclist quickly get awesome results with their cycling through a unique time saving cycle training system with coaching support. For more information please visit his website.