Regardless of your cycling ability,
For the safety of all riders, the following tips and cycling etiquette MUST be followed.

• Cycle Check - get your cycle checked by a reputable Cycle Shop before the ride.
• Stay alert at all times – most accidents happen when there are lapses in concentration.
• Always be courteous – have consideration for fellow riders and other road users.
• Maintain the speed of your group – if you fall behind, make sure the message is passed to the front rider.
• Communicate with others in your group. call and point if you see hazards e.g. pothole, gravel, road kill...
• Be predictable in your actions. Maintain a steady line and avoid braking or changing directions suddenly.
• When stopping, move right off the road and out of the way.
• Don’t ever look behind – remain focused on what’s ahead, particularly the wheel in front.
• Drafting and rotating the lead allows the group to work more effectively, travel faster and use less energy.
  Always watch what is happening and listen for instructions.
• Always follow the instructions of your Group Leader.

Bike safety
For yourself and everyone elses safety please make sure your bike is safe.
If unsure get it checked by a bike mechanic. Local bike shops are listed below

Howes Cycles - Church St, Timaru  [visit website]
The Cyclery - Stafford St, Timaru   [visit website]
Bike Inc. - Trafalgar St, Timaru  [visit website]

• This will help you to learn to ride in a group
• You will also get to know other riders.
• Other riders will get to know you and have confidence in you!!
• The group riding will teach you things like drafting which is riding close behind another rider so you are not pushing
  into the wind. This is an efficient way to save energy.
• Not crossing your front wheel with the rider in front’s rear wheel as any sudden change of direction can cause a problem.
• Rotating the lead - you will be taught how to rotate the lead as this gives the riders in the front a break from pushing into
  the wind and the group saves more energy.
• Smooth riding - don’t suddenly stop peddling, the riders behind you will be unaware of the change and may run into you.

Training is all about teaching your body what you expect it to experience during the ride

We know time is an issue for everyone, fitting training in around your family and work commitments, however, it's essential if you are to enjoy the ride.

Many training programmes have been written, however, the key is a little bit regularly, pushing yourself just beyond your current limits each time.
It is also important to allow for some recovery so your body is ready for the next ride, so a day off is important. Initially, you need to work on your overall cycling fitness, getting your body used to the bike. Begin with a gentle 10 to 20km ride, slowly increasing the distance until you can comfortably do longer rides.

Our official practice rides start in October and these are extremely important in allowing the Ride Coordinators to determine the most appropriate group for you.
The Practice rides will also begin with short distances slowly increasing to distances expected on the ride proper.

Start Training Now!
Be realistic about your training ability, and then build on that over the coming months.
Train consistently, and as often each week as you can. You will get more benefit out of 5 short rides per week than 1 long one that reduces you to a shivering wreck.

Training Tips
With all the new riders in mind, we offer the following , to help you all enjoy the ride, and have enough energy left over to enjoy the social activities as well !!

 Rest
You need rest / recovery days each week, and about every 3 weeks you need an “easy” week to help you recover.
It is the recovery time that lets your muscles repair and strengthen themselves.

Be patient
It takes time and consistent effort, to build up fitness. You should be looking at about a 10% increase in training per week.

Avoid overtraining
Symptoms include a higher than normal pulse rate the day after training, a general lethargy, a heavy feeling in your legs, and, ironically, a disturbed sleep pattern.

Eat and drink well
Plenty of water at all times. You need to replace all that energy used up, so carbohydrates ( potato, rice ,pasta etc), protein to help build muscle (meat, cheese etc) and veges and fruit. Chocolate is OCCASIONALLY a substitute for any of the above.

Make sure your bike fits you properly
It makes cycling easier. Your local bike shop should be able to help.

Be flexible about training
If you have to miss a day, then continue with the programme.
Don’t add the missed day on to the next day, as this will overload you.