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Ride Preperation


It is expected that each rider should be able to complete their chosen distance. Support vehicles will pick up riders who need a rest, however we would encourage all entrants to be fit enough to comfortably complete the total ride. Fitness can be improved with training. 

 

 

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Training Rides

 

 

We also provide a number of training rides free of charge to anyone who has registered. These training rides are a great chance to improve your fitness and meet some of your fellow participants.

 

We recommend that you attend as many training rides as possible and also train on your own. The training rides are run by Ben or Kylie from Mildren Events (who will be running Pedal 4 Kids on the day).

 

There are four training rides scheduled in the lead up to the event: 

 

Saturday 25 March  
Sunday 9 April 
Saturday 29 April  

 

For locations and start times please see our Pedal 4 Kids training schedule

Alternative dates will be provided in the case of bad weather. You will be notified of these closer to the time. To find out more information or register for any of the training rides contact us.

 

If you have allocated yourself in groups C or D, at least one training ride is mandatory. We also highly recommend you do more training rides on your own.

 

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Food and Refreshments


Breakfast and lunch will be provided for you en route however please bring your own nutrition such as bars/gels as appropriate. There will be a water container in the support vehicle travelling with your group that you will be able to access throughout the ride.

 

 

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Nutrition


Nurtrition will play a major role in your training and on the day of the event. So here are some tips:

Divide each long ride into thirds:

 

1st third – Low GI; protein and complex carbohydrates (protein bars, ham sandwich).

2nd third – Medium GI; less protein and more carbs (muesli bars, bananas, isotonic gels).

3rd third – Hi GI; “sugar hit” (lollies, gels) - High GI (the key to the last third is to make sure you have enough high GI product to get you through the entire period. Falling short can result in cramping, bonking and a debilitating drop in blood sugar).

 

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Training Inspiration

 


A weekly training regime that would enable you to build your fitness could look like this:

(1 long endurance ride + 1 hills ride, all other ride sessions are a bonus)

Time in the saddle is important. If you have a wind trainer/indoor trainer this is a great way to add in extra training and build up hours in the saddle and training during winter or in wet weather.

Monday - Rest day

Tuesday - 30–40km/1 ½ - 2hrs flat terrain

Wednesday - 30km/hill repeats (start with 20mins and build up to 1 ½ hrs)

Thursday - Rest day

Friday - 30–40km/1 ½-2hrs flat terrain or varied terrain (concentrate on pacing yourself)

Saturday - 60-80km/3-4hrs long ride

Sunday - 80km/4hrs long ride (aim to build up to 5–6hrs in the saddle)

The aim for you would be to ride between 200km–250km a week, so you can divide it up according to your work/family/life commitments.









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CONTACT US

Sophie Menner
P: (02) 9382 1069
E: Sophie.Menner@schf.org.au
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Pedal for Kids 2017