YOUR PERSONAL TRAINING GUIDE

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YOUR TRAINING GUIDE

TABLE OF CONTENT

How to Prepare for Your First VELOTHON 4

Nutrition Primer 5

Group Riding 101 6

General Safety Group Riding Rules and Etiquette 7

Comfort is Key 7

Mentality Matters 8

Race Strategy 8

Create Positive Energy 9

Race Gear Checklist 9

Training Plans for VELOTHON Race Distances 11

Mini 60 km VELOTHON (37 mi) 12

Medio 100-140 km VELOTHON (62-87 mi) 13

Grand 160-180 km + Multiday VELOTHON (99-112 mi) 14

About Mackenzie Madison 16

Our Race Recommendations for You 17

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YOUR TRAINING GUIDE

HOW TO PREPARE FOR YOUR FIRST VELOTHON

The VELOTHON race series provides spectacular experiences in road cycling, whether you’re a seasoned sportive rider, a charity fundraiser, a newbie to cycling, or a triathlete in training. Whatever your ambition or ability level, VELOTHON hosts incredible races of varying distances in some of the most beautiful locations in the world — from cities like Berlin in Germany to Australia’s Sunshine Coast.

Because we want you to enjoy your preparation as much as the big day itself, we worked with nationally certified cycling coach and exercise physiologist Mackenzie Madison to bring you a collection of essential training and racing tips. The below guide is a launchpad for your training journey, and is followed with a custom training plan for each distance.

Let’s get you started on your VELOTHON race journey!

Your VELOTHON Team

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YOUR TRAINING GUIDE

NUTRITION PRIMER

Your nutrition strategy is just as important as your training. It can make or break your training sessions, inhibit or aid your recovery, and even dictate your overall racing success. Just like training, your nutrition also needs to be practiced as each cyclist is different in regards to what items work best for the unique demands of training, long rides, and races.

During your VELOTHON event you will need to consume enough calories. This is especially important when it comes to the longer distance races. It’s commonly advised to consume around 200 calories per hour of riding, or about half the calories you are burning per hour. It’s key to start eating early and stay on top of your nutrition—you want to avoid waiting until you get hungry or thirsty.

It’s also important to be familiar with the nutrition that will be available on the course. Liquid drink mixes, fruit, pretzels, and gels are some of the types of food that will be provided at the VELOTHON aid stations. Madison advises bringing some of your own products that you know work for you, especially if you’re sensitive to consuming foods during exercise or if you want to stay with the front pack and not have to stop at aid stations. Lastly, remember to hydrate and drink frequently no matter the type of weather in training or racing.

The night before your VELOTHON, consume low-glycemic index foods along with hydrating properly. (The common tradition of consuming massive amounts of carbohydrates the night before is not advised.) Instead, choose foods that stabilize your blood sugar levels such as protein sources, and veggies with rice or potatoes.

Your pre-ride breakfast nutrition is also something you should practice before your long rides to see what works best for you. Again choosing low-gylcemic foods with complex carbohydrates, protein, and fat are excellent choices. Don’t forget to hydrate as well.

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YOUR TRAINING GUIDE

GROUP RIDING 101

VELOTHON brings the energizing and dynamic experience of group riding right to you. Group riding can be challenging at times but when orchestrated properly it’s simply an amazing experience. It’s extremely motivating and exciting to be on closed roads with other cyclists. In order to keep the events safe and minimize accidents, continual communication among riders is key.

Many cyclists complete their long rides alone or with just a few others riders. Thus, we highly advise partaking in as many group rides as you can ahead of the event so that you feel comfortable riding with all the participating riders. These experiences will provide you some of the best physical and mental training you can get. They will make you stronger and more confident in all group riding experiences.

One of the greatest benefits of riding in a group is the ability to draft. Drafting helps create possibilities for many types of race dynamics: breakaways, pace lining, teamwork, and energy conservation. When riding in a group or pace line a “slipstream” is created. The riders in the front set the pace and block most of the wind, therefore making it easier for others to go faster and work less than those at the front. Within that slipstream the riders in the back of a group are pulled along with very little effort which can create a pace discrepancy within the group by creating the “slinky” effect—this is more evident over varying, hilly terrain. The riders in the front will not have as much forward momentum compared to the riders in the back- especially on downhill’s and uphill’s. The riders in the back will move forward faster than the front riders making it important to constantly be aware and pre-adjust your speed—just like driving a car.

At VELOTHON, we have created the Safer Cycling Campaign to help riders conquer the roads in an accident-free environment. VELOTHON also has a starting system for timing that matches your comfort level. Be sure to place yourself at the start line where you feel most comfortable.

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YOUR TRAINING GUIDE

GENERAL SAFETY GROUP RIDING RULES AND ETIQUETTE:

• Treat others the way you want to be treated and be respectful to other riders. Give other riders encouragement and support to make VELOTHON a positive environment.

• When riding in a group, always use controlled, steady movements on the bike. Never slam on your brakes. Instead always lightly feather your brakes.

• Use hand signals to point out obstacles on the road and to let riders know if you are about to turn or move to one side of the road. It is especially important if you are in the front of a group to point out obstacles. Don’t yell as it distracts riders instead of focusing on holding your line.

• It is important to position your front wheel to the left or right side of the wheel in front of you. Never sit directly behind the wheel in front of you. Always give some safety space.

• Avoid “half-wheeling” which is riding up halfway to the rider in front of you. This pushes the pace and can cause safety issues if the rider in front is not aware of your presence. Make a full pass or be respectful and wait to move to the front.

• Never stare directly at the wheel in front of you in a group ride. Always look 10 meters ahead.

• If you are going to peel of the front do so steadily and make a hand motion that you are going to drop back. When you are on the front- don’t take monster pulls. In general pulls last 1-3 minutes in length. Keep the effort the same and don’t push the pace unless you or your team has a strategized race tactic. Always keep steady movements.

• Eat and drink on the flats or steady coasting areas. Do not choose to eat or drink on a technical descent or challenging road stretch- especially if you are not as experienced at eating while riding.

COMFORT IS KEY

Whenever you are out on your bike for an extended period of time you want to make sure you that you are staying comfortable. Cycling restricts many movement patterns and keeps you on the saddle repeating the same motion for hours on end. The goal is to keep the body relaxed to save energy and prevent your back, neck, and other areas from pain.

The first step to maintaining comfort on the bike is to get a proper bike fit with the proper size, the right saddle, and a setup maximized for comfort and your own racing goals. Efficiency and comfort on your bike matter. Make sure you have your bike and gear set up long before you race and have ridden several long rides with your planned setup. Lastly, as aero as your friends might look, don’t change anything last minute before the race.

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YOUR TRAINING GUIDE

MENTALITY MATTERS

VELOTHON racing provides many mentally challenging opportunities. Experiencing both physical and mental fatigue during your long rides or when trying to hang with a faster group in advance of your event will help prepare you to embrace the challenges of the big day.

To stay mentally prepared, plan out your pacing. Know how long it will take you to get to specific points on the course. Most importantly, acquire a bike computer that can notify you where you are at in the race. Break down the race into segments instead of looking at the total distance. There will be ups and downs throughout your long rides and during the event itself, so train yourself to keep riding as the road ahead is constantly changing. Place yourself in a positive mindset and you will conquer any course.

RACE STRATEGY

It is very important to look at the course map and elevation ahead of time to get a feel for the type of terrain you’ll be encountering. Study the map to learn how many (and how long!) the hills are, and where you can look forward to respite over flat sections and downhills.

Go into your VELOTHON knowing your strengths and weaknesses as a rider. Strategize to showcase your strengths and conserve your weaknesses. At the start of the VELOTHON, everyone, especially the front riders, go out right away at breakneck speed. You’ll want to position yourself well without going to the front immediately, but still be near the front. A consistent, well-paced effort rather than repetitive punches or spikes in power is key for long road racing success. Since you are in it for the long haul, focus on drafting whenever you can to conserve energy. Make sure to use heart rate and power to monitor your overall efforts to keep yourself in check and evenly paced—your aim is to be able to finish the race strong.

Riding with the group will require mastering group dynamics, as previously mentioned. The peloton will be ever changing with people moving to the front, falling off the back on the hills, and making “attacks” or sprinting. Group tactics are key, so always be willing to work together or take an opportunity when you see one that fits within your physical range.

Racing a VELOTHON with a team or group of friends that can work together is another advisable option. Even doubling up on teams to work together until the final miles is a fun way to help move your teams to the front and race each other at the end. If you are with a team, designate who is the “workhorse,” who will stay behind if a rider falls back, and who starts the breakaways. If you’re here to race, strategize ahead of time and on the fly during the race.

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YOUR TRAINING GUIDE

CREATE POSITIVE ENERGY

VELOTHON events were created for riders to experience a fun, supportive, and competitive environment. It’s important to understand that each rider has different goals and desired experience outcomes from the event. Some want to attack the distance and get to the finish line as fast as possible, while others want to take their time and enjoy the ride. Don’t forget to enjoy riding on open roads clear of traffic and the spectacular views at the top of every challenging climb. But most of all, enjoy the camaraderie of riding with fellow cyclists, and a few extra bites of cake at the finish line.

RACE GEAR CHECKLIST

oo Road helmet oo Tuned up race bike oo Cycling shoes and socksoo Bike computer oo Race wheels oo Moisture-wicking race socksoo Jersey with pockets oo Bib shorts that are comfortable oo Base layer oo Sunglassesoo Cycling gloves (short, long finger, rain)oo Rain shoe covers oo Rain jacket and/or soft shell oo Wind vest oo Leg, arm and knee/ leg warmersoo Saddle bag: flat kit, spare tube, CO2, tire leversoo Two water bottles on bike oo Bike pump oo Nutrition drink mixoo Container with extra wateroo Gels, bars, ride food oo 4 water bottles oo Chamois creamoo Sunscreen

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YOUR TRAINING GUIDE

TRAINING PLANS FOR VELOTHON RACE DISTANCES

Signing up for your VELOTHON race is just the beginning. Next up is a solid training plan that prepares you to fully enjoy the experience—whether you’re competing against others or challenging yourself.

Based off of your current fitness level and cycling experience you may need an additional month or two to fully prepare for any of the distances offered at VELOTHON events. It’s always best to give yourself more time than too little. With more training time your body can adjust at a comfortable pace while you decrease your risk of getting injured or over trained from ramping up too soon. Be smart, and start your training early. Have a blast during your preparation journey and see you at the start line!

The staple of your training will be your weekly long ride, which gradually builds in time and distance each week. To make it easier for you (and so you don’t wait until the last 2-3 weeks before the race) we have created a basic training plan for you to follow no matter which distance you’re aiming for.

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YOUR TRAINING GUIDE

MINI (37 MI)

3 MONTHS OUTMonday 15 min easy spin or bike commute to workTuesday 20 min moderate spin Wednesday DAY OFF Thursday 20 min moderate spin with low gear or hills Friday 15 min easy spin or bike commute to work Saturday Long Ride- 30 min add 5 min each week **Sunday DAY OFF

2 MONTHS OUTMonday DAY OFF Tuesday 30-45 min of shorter intervals Wednesday 20-30 min endurance Thursday 45-60 min group bike ride with pace line practiceFriday Easy 15-20 min spin or bike commute to workSaturday Long Ride 25-30 km add 5 km each weekSunday Long Ride with hills: 20-25 km, add 1-2 kms each week or another hill climb

1 MONTH OUTMonday DAY OFFTuesday 45 min of shorter intervalsWednesday 1 hr endurance Thursday 1 hr + group bike ride with pace line practice Friday 20-30 min easy spin or bike commute to work Saturday Long Ride—40-65 km add 5 km each week include 3-5 x 5-10 min tempos

for extra challenge**Sunday Long Ride with hills: push uphills hard as intervals 30+ km**

PRE-RACE WEEK Monday DAY OFF Tuesday 30 min w. 4 x 2-3 min at race pace effort or pace line leading intervals for practiceWednesday 25 min easy spin Thursday 30 min spin with 4 x 30 second pick-ups Friday DAY OFF or TRAVEL DAY Saturday 15-20 min pre-race bike check and easy spin Sunday RACE DAY

*Build your distance 10% for long rides each week only when a set distance becomes comfortable. Increase intensity 10% each week as well during shorter workouts. Include a rest week every 3 weeks to recover in which you return back to the start of the 3 week build volume with less intensity. If you are feeling too tired and need to cut back a workout cut back a weekly workout instead of a longer ride.

* *Taper 2 weeks before by 20% and no hard hill work.

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YOUR TRAINING GUIDE

MEDIO (62-87 MI)

4 MONTHS OUTMonday 20-30 min easy spin or bike to work Tuesday 20-45 min endurance ride alternate weeks with high and low cadence gear work Wednesday DAY OFF Thursday 20-45 min endurance ride Friday 20-30 min easy spin or bike to work Saturday 20-50 km long ride- build 10% each week* Sunday DAY OFF

3 MONTHS OUTMonday 30-45 min easy spin or bike to work Tuesday 30-60 min high or low gear efforts with increased intensity Wednesday 30-60 min endurance ride Thursday 60-90 min group ride with pace line practice or 3-5 minute comfortable cruise efforts Friday 20-30 min easy spin or bike to work Saturday 50-100 km long ride/ group ride if possible if not completed during week*Sunday DAY OFF

2 MONTHS OUTMonday DAY OFF Tuesday 45-75 min shorter intervals at or above threshold lasting: 30-3 minutes with equal rest*Wednesday 30-60 min endurance ride Thursday 60-90 min group ride with pace line practice or 4-6 min efforts getting closer to

threshold towards the end of the month and longer in length Friday 30-60 min easy spin or bike to work Saturday 70-100 km long ride/ group ride if possible* Sunday 30-50 km longer hillier ride*

1 MONTH OUTMonday DAY OFF Tuesday 60-90 min shorter, higher power intervals Wednesday 45-90 min endurance rideThursday Group ride with longer tempo/ threshold efforts 1-2 hrs. Friday 20-30 min easy spin or bike to work Saturday 90-150 km long ride/ group ride if possible*Sunday Longer hill ride*

PRE-RACE WEEKMonday DAY OFF Tuesday 1 hour spin w. 3 x 5 min race pace efforts 4 x 30 sec out of saddle surgesWednesday 60 min endurance spin Thursday 45-60 min spin with 4-5 x 3 min race pace effortsFriday DAY OFF or TRAVEL DAY Saturday Pre-race bike check easy spin w.3-4x race pace sprints or efforts if desiredSunday RACE DAY

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YOUR TRAINING GUIDE

GRAND + MULTIDAY VELOTHON (99-112 MI)

5 MONTHS OUTMonday 20-40 min easy spin or bike to work Tuesday 30-45 min of high cadence ladder drills and low gear cadence work, muscle

tension efforts start with 5 x 1 min efforts Wednesday DAY OFF Thursday 30-60 min endurance ride Friday 20-40 min easy spin high cadence focus Saturday 30-50 km long ride Sunday DAY OFF

4 MONTHS OUTMonday 20-40 min easy spin or bike to work Tuesday 45-60 min of high and low gear work with increased intensity Wednesday DAY OFF Thursday 60-90 min group ride with pace line effort practice or 10-20 x: 30 on/: 30

recovery build up to 1-3 minutes Friday 20-40 min easy spin or bike to work Saturday 50-80 km group long ride Sunday 30-60 km hilly long ride

3 MONTHS OUTMonday 30-60 min easy spin or bike to workTuesday 60-90 min interval ride: 1 min high end intervals start with 6 and build to 10 as

the months progressWednesday DAY OFF Thursday 1:15-2 hr group ride with pace line efforts- lengthen overall pull efforts and total number Friday 30-60 min easy spin or bike to work Saturday 80-110 km group long ride Sunday 60-100 km hilly long ride

2 MONTHS OUTMonday 45-75 min easy spin Tuesday 60-90 min of intervals- same with decreased rest, increased power efforts, ladder

workouts 2-5x: 10 min tempo, 5 min threshold, 2 min hard, 1 min all out, :30 sprint w.1/2 of interval duration as rest interval

Wednesday DAY OFF Thursday 1:30-2 hr group ride with pace line effort, attacks, mimicking race like conditions Friday 45-75 min easy spin Saturday 110-160 km group long ride Sunday 80-120 km hilly long ride

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YOUR TRAINING GUIDE

1 MONTH OUTMonday 45-75 min easy spin Tuesday 1:15-2 hr ride with race specific intervals: 3-6x: 3 min hard, 2 min threshold, 1 min

max, 5 min rest Wednesday DAY OFF Thursday 1:30-2:15 group ride with mock-racing practice Friday 45-75 min easy spin high cadence focus Saturday 130-185 km group long ride Sunday 90-120 km hilly long ride

PRE-RACE WEEKMonday DAY OFF Tuesday 1 hour spin w. 3 x 5 min race pace efforts 4 x 30 sec out of saddle surgesWednesday 60 min endurance spin Thursday 45-60 min spin with 4-5 x 3 min race pace effortsFriday DAY OFF or TRAVEL DAY Saturday Pre-race bike check easy spin w.3-4x race pace sprints or efforts if desiredSunday RACE DAY

*Build your distance 10% for long rides each week only when a set distance becomes comfortable. Increase intensity 10% each week as well during shorter workouts. Include a rest week every 3 weeks to recover in which you return back to the start of the 3 week build volume with less intensity. If you are feeling too tired and need to cut back a workout cut back a weekly workout instead of a longer ride.

* *Taper 2 weeks before by 20% and no hard hill work.

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YOUR TRAINING GUIDE

ABOUT MACKENZIE MADISON

Mackenzie Madison is a professional athlete and coach based out of Eugene, Oregon, USA. She trains in the foothills of scenic mountains to trails along the beautiful McKenzie River of the Willamette National forest. Besides running, Oregon is one of the country’s biggest cycling meccas, providing numerous opportunities for training. The west coast has become the native Iowan’s main training ground and playground.

Madison is is also an accomplished student of cycling. She has a Masters in Exercise Physiology from the University of Oregon and a Bachelor’s degree in Kinesiology and Coaching from Iowa State University. Along her own athletic journey, Madison aims to continue to learn and help others achieve their goals while sharing her passion for cycling for many years to come—all while having a blast along the way.

YOUR TRAINING GUIDE

OUR RACE RECOMMENDATIONS FOR YOU

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FEEL THE SPEEDBERLIN, 18 JUNE 2017

The fastest courses of the UCI VELOTHON Series and Berlin’s world-famous sites await you.

CONQUER THE TUMBLEWALES, 9 JULY 2017With its 10% grade over 6 km, The Tumble is the ultimate challenge of VELOTHON Wales.

VELOTHON HEADS DOWN UNDERSUNSHINE COAST, 16 JULY 2017

A three day mass participation cycling event in the stunning Sunshine Coast Hinterland,

VELOTHON Sunshine Coast will be held from 13 to 16 July 2017.

VELOTHON COMES TO CANADAEDMONTON, 4 SEPTEMBER 2017

Explore one of Canada’s most welcoming, cycling-friendly cities on your bike.

MEASURE UP WITH CAV & COHAMBURG, 20 AUGUST 2017Join 20,000 other riders as you take on the same course as pros like Marcel Kittel, André Greipel, and Mark Cavendish in Hamburg.

SOMETHING FOR EVERYONESTOCKHOLM, 10 SEPTEMBER 2017VELOTHON Stockholm is guaranteed to suit your cycling taste. The maritime race offers a bit of everything without making compromises.

WWW.VELOTHON.COM#THISISCYCLING