Preparing for the Ride

To gain maximum enjoyment from participating in the Mount Franklin Cardiac Challenge, riders should undertake some basic preparations in advance: get your body and your bike into shape!

Your body

Any reasonably fit person should be able to enjoy the ride, but cycling, like all other aerobic activities, uses specific muscles. While you may feel fit, because you walk, jog or run on a regular basis, if you suddenly start pedaling long distances you will rapidly – and painfully – discover muscles you did not realise you had!

You will need to gradually build up your general level of “cycling fitness” to enable you to comfortably cover the distance required each day.

The training program outlined below should help.* But remember, you don’t have to go overboard! Start with rides maintaining a steady pace and a high cadence. (About 80-100 rotations per minute is best.) It is actually more efficient to spin those legs, rather than push hard.

Just do what you can and try to maintain a regular cycling schedule.

*This program assumes you are starting from zero, cycling-wise. If you already cycle regularly, simply begin the program at the point where you feel most comfortable and then start to push beyond your comfort zone!

Week

Number of riding days

Consecutive riding days

Longest
ride (km)

Other rides (km)

Difficulty

1

3

2

20

10-15

Start easy, on flat terrain, while your bike and your body adjust to each other.

2

4

3

30

15-20

Start to introduce some hills

3

4

3

40

15-20

Try to tackle two hilly rides

4

5

3

50

15-20

Make one of the shorter rides a big hill climb – e.g. a one-kilometre climb without a break.

5

4

3

60

30-40

Include hills in all your rides, apart from one easy recovery ride. Try doing a decent hill climb twice during the early stage of a longer ride.

6

3

2

70

30-50

Include a one kilometre climb in your ride – Copperlode!

7

3

2

80

40-50

Include a one kilometre climb twice during your ride.

8

3

2

80

40-50

Now you’re ready for the Cardiac Challenge!

Your bike

A comfortable bicycle that is suitable for sealed roads is your best choice for tackling the 333km ride.

If you own a mountain bike, we recommend you have "slick" tyres fitted for the ride. This will reduce your "rolling resistance" and make the whole event much easier.

You should also remember to:

  • Take your bike to a bike shop for a service at least a month before the ride. (If you live in the Cairns region, don’t forget to book it in advance,as the local bike shops are very busy prior to the Cardiac Challenge!
  • Ensure your bike is in a comfortable and efficient riding position. If it is adjusted to suit your particular body size and shape, you will feel more relaxed and able to ride longer distances with less effort. Your local bike shop should be able to help you set up your bike correctly.
  • Make sure you check your shoes, cleats and bike set up including handlebars, seat and tyres, before the ride. And don’t forget your brakes!

Ensure you have a good grasp of basic bike maintenance, including how to change tyres! The Far North Queensland Hospital Foundation plans to run some maintenance classes (pending interest) in Cairns during the lead-up to the event, so keep an eye on the Cardiac Challenge website and Facebook page for details.

Organised training rides

The Foundation has arranged three Copperlode training rides for 2017:

1. Saturday August 5, 2017. 6am-10.30am
2. Saturday August 19, 2017. 6am-10.30am
3. Saturday September 2, 2017. 6am-10.30am.

We will be looking for teams to host fundraising barbecues on each of those training rides.

Two distance rides are planned for August 13 and August 27. Further details of these rides will be provided closer to the dates.

Far North Queensland Hospital Foundation

PO Box 957, Cairns, QLD, 4870
(07) 4226 6723
(07) 4226 6663
fundraising@fnqhf.org.au
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