Split Time Calculators

These documents will help you set your race day targets according to your estimated finish time.

Click here for Route Split Predictor 3hr
Click here for Route Split Predictor 4hr
Click here for Route Split Predictor 5hr

Sub Training Programs

Please see below for Sub Training Programs for August, September and October.

Click here for August Training Program - sub 3hr
Click here for August Training Program - sub 4hr
Click here for August Training Program - sub 5hr

Click here for September Training Program - sub 3hr
Click here for September Training Program - sub 4hr
Click here for September Training Program - sub 5hr

Click here for October Training Program - sub 3hr
Click here for October Training Program - sub 4hr
Click here for October Training Program - sub 5hr

Training Tips

Tip 1 - Get better at riding in the wind
Tip 2 - Get better at riding in a bunch
Tip 3 - Get better at long climbs
Tip 4 - Get better at finding saddle comfort
Tip 5 - Get better at shifting gears
Tip 6 - Get better at choosing good shorts
Tip 7 - Get better at cornering
Tip 8 - Get better at braking
Tip 9 - Get better at perfecting race nutrition
Tip 10 - Get better at tube and tyre care
Tip 11 - Get better at cleaning your bike
Tip 12 - How to reduce lower back pain
Tip 13 - Get better at choosing the right helmut and eyewear
Tip 14 - Get better at riding with one hand
Tip 15 - Get better at choosing warm clothing

This week's training tip...Get better at being visible on the road

We’re currently experiencing the shortest days of the year, which means there’s a good chance most of us are cycling in the dark or in low-light conditions. Clearly, this is potentially very dangerous as it’s more difficult to be seen by motorists. Here’s how to make sure you’re visible:

BRIGHT CLOTHING
Light or bright colours are easier to see in the dark. Opt for your brightest cycling jerseys or even buy a bright sleeveless windjammer to wear over your cycling jersey. Some of the more expensive cycling shorts and jerseys have reflective strips incorporated into the garment, which can be very effective too.

REFLECTION TIME
Reflectors come in all forms these days, including reflective tape, such as that used on road signs. Apply some reflective tape to your bike to increase your visibility. The curved reflectors that fit on the spokes of your wheel are also useful if safety is a high priority for you, allowing cars to spot you from the side too.

LIGHTS TO BE SEEN WITH
A flashing red light on the rear and a flashing white light on the front will help announce your presence on the road. Make sure your light isn’t obscured by anything (like a saddlebag) and that it’s fully visible to motorists. Replace the batteries regularly to ensure the lights are as bright as possible.

LIGHTS TO SEE WITH
Proper head lights are quite costly and usually come with a (rechargeable) battery pack that you attach to your handlebar or seat in a bottle cage. These lights offer a high-powered, solid beam that allows you to see where you are going as well as ensure motorists see you. If you ride regularly in the dark, it’s worth investing in one of these.
 
Don’t miss next week’s tip: Get Better…at saving your energy