The Amy Gillett Foundation team are on the final lap of preparations and refinements for the Share The Road Tour experience.
Tips from our on-the-tour physio, Margaret
Did you know that riding 830km over 6 days, including 8,000 vertical metres of climbing, there are few things you can do in the next week that will help to minimise the chances of you getting any knee or back pain during the ride……
1. Make sure your bike is set up correctly for you to do this type of ride…….presuming you have the correct frame size, correct bike set up includes checking your seat height, angle and fore-aft position, the length of your head stem, the length of your cranks, your cleat placement/position and your handlebar position.
2. If you need to change your set up, make sure you do so by 1 November then have a couple of 3 – 4 hour rides to get used to the different position – the ride from Sydney to Blackheath is not the time to be getting used to the changes.
3. If you don’t think you need to change your set up, still do a 3 – 4 hour ride this Saturday or Sunday just to be certain you are comfortable…. If you need to make any changes, do them by 1 November…..
4. Once your set up is correct, and before 2 November, mark your cleat position by drawing around it in permanent marker on each shoe, and mark your seat height by scratching a line on your seat post where it goes into the bike frame. DO NOT CHANGE CLEATS OR SHOES OR SEAT POSITION LESS THAN A WEEK OUT. Make sure everything is securely fastened……
5. Book yourself a massage with a qualified massage therapist for the week of 1 November 2010 – at least get your legs and back done. If you do not regularly have massage, ask the masseur to go lightly. Also ask the masseur to let you know if they find any tight areas – this will help with massages when you are on the Tour
6. Spend 20 – 30 minutes each day stretching – this can be any time of day and can be done in 5 – 10 minutes sessions if necessary. As a guide, for 30 minutes you would spend 5 minutes on calves, 5 minutes on quads, 5 minutes on hamstrings, 5 minutes on gluteals, 5 minutes on lower back and 5 minutes on upper back, neck and shoulders. If you feel you are particularly tight in any area, get a massage.
7. If you go for a long or hard ride in the heat in the next week, sit in a cold bath – water just covering legs – for 10 minutes when you get home – it will help your muscles recover more quickly. I will be recommending you do this during the Tour so it will help you to get used to the cold. If you don’t have a bath, you can try the shower but it’s less effective if you are standing up and also a bit more uncomfortable than sitting.
I look forward to seeing you all in Sydney – Margaret
Preparing for Arrival – amendment to arrangements
Upon reviewing the collection arrangements available at Sydney airport we have determined that a more suitable solution for collecting interstaters is as follows. An AGF staff member will meet you at Arrivals and assist you with your baggage to the train station located at Sydney airport.
From there you will catch a train (we will organise your ticket) to Wynyard Station where you will be met by another AGF staff member who will assist you with your baggage to the very closely located Menzies Hotel.
Please ensure that you advise Rachael of your flight details.
Day Five– swatting up on more history – we might throw in a surprise quiz on tour!
Terrigal History
It is thought that Terrigal was part of the lands of the Awabakal or Guringgai Aboriginal people prior to European settlement. The meaning of ‘Terrigal’ may derive from the Aboriginal ‘Tarragul’, in which case it would translate to ‘a place of little birds’ or ‘Tarriga’, meaning ‘a place of, or where one can find wild figs’.
The first European settler arrived in 1826. By the 1870s, a saw mill was operating in the area and later dairying grew to become an important local industry. The beautiful beaches and coastal location developed the area as a tourist destination from the late 1800s and continues in this vein today.
Gosford History
Gosford is located at the head of Brisbane Water, 85 kilometres north of Sydney.
Governor Arthur Phillip and party were the first Europeans to investigate the area, originally inhabited by the Guringgai Aboriginal people.
Phillip’s initial investigation of Broken Bay occurred in 1788, around a month after the First Fleet arrived at Sydney Cove. He returned again the next year to conduct a more detailed investigation of the area. However, the discovery of the Hawkesbury River on this expedition resulted in agricultural settlement being developed in that area while the ‘north-west arm’, as Brisbane Water was then known remained unoccupied by the European settlers.
Fundraising – Can you make it into the leadersboard?
Andy Sheats and Tony Gaudry continue to tussle over 4th and 5th place on the leadersboard but who will be the first to reach their target of $7500? We are now close to a third of the way to our fundraising target and getting close to the start of the Tour. Please note totals up to date as of Monday midday. Of course there has been lots of action since Monday but we’ll hold you in suspense till next week.
Support Crew $13730
Stephen Hodge $12500
Steve Cesinger $7500
Tony Gaudry $7010
Andy Sheats $6700
For some added incentive we have great prizes to be won (Support Crew and Tour hosts/pros not eligible).
• Person who raises the highest amount Shimano Group Set, stems, pro bars and shoes (valued at $4,000).
• Person who has the most individual donations Shimano wheel set (C50) with tyres and cassette (valued at $2,000).
Hodgie’s STRT Training Notes – Last efforts before the Ride!
We are almost there, just two weeks (sorry, one and a half) to go. This week still has some substantial training in store for us if you are following Simon’s program, 350km or around 750 minutes of training. I should just point out that the program’s weekly training sheets contain a mistake (an extra week), so be guided by the first table that shows the bar graphs of all weeks (the STRT is a week too late on the version of the program posted online, so just look at the week starting Nov 1 to see recommended training for this week).
A reminder again that you should book your bike in for a service in the near future to ensure you can test ride it before leaving for the STRT.
Also, if you have any niggles from your training, such as a sore knee or Achilles, now is the time to get them seen to. A massage or two in the two weeks left would be a good idea too. Margie’s tips above cover this much better than I do, she is a pro and enormously experienced treating elite cyclists.
By now, you should be feeling quite comfortable sitting on your bikes and riding for extended periods of three hours or more. As you are doing so, take the time to feel if you are tense in your shoulders and arms, relaxing them if necessary. Just don’t relax your grip on the handlebars!!!
You should find that riding in our organised groups will be smooth and relatively easy as we all take turns at the front and stop regularly for refreshments. In this way the kilometres will flow easily beneath our wheels and you will surprise yourselves with the ease with which you complete the ride. We will keep the big egos in check and ensure that everyone rides in a group of their standard.
I will have a bit more to say in my last training notes next week about the mindset and attitudes that will help us all as a group, but until then, enjoy your last serious week of riding. Next week is a tapering and recovery week which should allow you to join us on the 8th feeling refreshed and ready for a fantastic week on the Share the Road Tour.
Happy riding, Stephen
PS. Congratulations to Phill Anderson for being inducted into the Sports Hall of Fame ….. it’s about time!!!
Questions answered this week
Q: When will we receive the Riders Handbook?
A: We are aiming to send you a softcopy no later than Monday 1 November. You will be provided a hardcopy at the riders’ briefing on the evening of Monday 8 November.
Q: If you have a list of items we should bring, please send it through. I’m not sure what people learned last year about things they had or wished they had.
A: In next week’s newsletter we will send you recommended packing list however we invite the participants from last year’s ride to send through any thoughts that we might incorporate. If you wish to consider your packing list prior to next week please note that we will be providing you with 2 x Jerseys; 2 x bib-Knicks; 1 x pair Arm Warmers; 1 x pair Knee Warmers; 1 x Gillett; Après Velo t- shirt & socks and Skins compression tights.
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