road bike training program (sydney)

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road bike training program (sydney)

Postby ftssjk » Thu Jul 28, 2011 1:35 am

hi guys,

could you guys point me out to some sort of a 'road training' program to improve my stamina/endurance?

i'll be getting a flat bar roadie in about a months time.

i hope to cycle at least 50kms a week during uni (which basically equates to a return trip on the bay run),
and when i'm not on uni, 150kms a week.

however i am quite new to the 'road biking' scene.
the longest i've ever ridden on a bike was 10km on a crappy mountain bike when i was 15. (yeah i live in the city hehe)
I have not cycled at all for about four years.

I'm 20, 180cm and 70kg.

I live in Sydneys inner west.
i've had a look over the forums, and it appears the closest cycling group to me is burwood/strathfield, canada bay, and lidcombe/auburn
could any of you sydney-siders comment on the above? which one is the most active/newbie friendly?

before I join a club and go on group rides i would first like to build up my stamina to be able to cycle 50ks, in a reasonable amount of time.

for the time being i'm quite out of shape.
I haven't really done any cardio exercise for a few years, besides the ocassional jog every couple of weeks.

any advice/programs/tips?
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by BNA » Thu Jul 28, 2011 9:39 am

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Re: road bike training program (sydney)

Postby JV911 » Thu Jul 28, 2011 9:39 am

g'day my fellow inner-westie,

BayBug is probably your best bet as they cater to a wider range and level of cyclists than the more race-oriented clubs i.e. lidcombe

there's not much to it really so my tip would simply be to ride as often as possible, at least 4 times a week, gradually increasing in distance. once you build up your base fitness you can think about adding some structured training.

the bay run is a good place to start but watch out for off-leash dogs and kids and dont be afraid of giving lillyfield rd a crack. you can also head around canada bay to concord hospital and/or homebush, the roads are pretty quiet and generally have a bike lane.

also remember to pace yourself as it's easy as a noob to go to fast and blow up. and dont forget that good nutrition is important too.
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Re: road bike training program (sydney)

Postby vander » Thu Jul 28, 2011 1:05 pm

Hi im in a similar position i live right near sydney olympic park and i am looking to get into cycling and hopefully not before long get into racing. I know i wont be able to jump straight in but i have been thinking about doing it for a while just havent been able to afford a decent bike (student and i dont live at home) but now im going to suck it up and buy one not anything good but something decent. I was wondering if anyone knew any good bike shops around my area to go and have a look around. Also when is a good time of year to buy a bike. I have an indoor stationary bike so i can train a bit so dont feel like i have to buy one straight away but want to get one in the next couple of months. Then it will be about joining a club that can be friendly to beginners but also with help get me racing before long, i was wondering around my area what i should be looking at.

I have a good idea about how to train because of my uni degree and i have had my VO2max tested (relatively untrained) and it is decently high, i would be training pretty solidly indoors for the next few months before joining a club so i would expect to be decently fit by then and also try and do a few rides on my own with the new bike (never had a road bike but had my MTB stolen recently which has given my the push to go for the road bike) so i should get to know it a fair bit. Been thinking about doing this for years and i think now is as good as ever, my knees wont hold up in any other sport that i try and cycling seems to be good for them so i want to give it a go properly. Any advice on my next step towards racing?
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Re: road bike training program (sydney)

Postby ftssjk » Sat Jul 30, 2011 12:14 am

JV911, hello :D

I think after I get my bike, and go on a few weeks of riding everyday or other day, then i'll join the baybug :D
I'll be getting funds on the 22/august, can't wait.
could you give me a good figure to start on in terms of distance for the first couple of days?
would I be able to do the bay-run, from start to finish?

vander wrote:Hi im in a similar position i live right near sydney olympic park and i am looking to get into cycling and hopefully not before long get into racing. I know i wont be able to jump straight in but i have been thinking about doing it for a while just havent been able to afford a decent bike (student and i dont live at home) but now im going to suck it up and buy one not anything good but something decent. I was wondering if anyone knew any good bike shops around my area to go and have a look around. Also when is a good time of year to buy a bike. I have an indoor stationary bike so i can train a bit so dont feel like i have to buy one straight away but want to get one in the next couple of months. Then it will be about joining a club that can be friendly to beginners but also with help get me racing before long, i was wondering around my area what i should be looking at.

I have a good idea about how to train because of my uni degree and i have had my VO2max tested (relatively untrained) and it is decently high, i would be training pretty solidly indoors for the next few months before joining a club so i would expect to be decently fit by then and also try and do a few rides on my own with the new bike (never had a road bike but had my MTB stolen recently which has given my the push to go for the road bike) so i should get to know it a fair bit. Been thinking about doing this for years and i think now is as good as ever, my knees wont hold up in any other sport that i try and cycling seems to be good for them so i want to give it a go properly. Any advice on my next step towards racing?


hey there,
what's your budget?

I've decided to get a 'hasa' bike, which according to my research seems to be the most 'bang for buck'.
check out my other thread on 'hasa bikes'? in the 'what bike/part' subforum.

the bike shops close to me are cycleworld in burwood (near the parramatta road/burwood road intersection).
then there is 'concord sports' which is basically a malvern star dealer.

i think the best time to buy would be now, in the winter, where the dealers are trying to reduce their 2011 stock for the 2012 one.
also because of supply/demand, i suspect the bikes would be cheaper now.
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Re: road bike training program (sydney)

Postby vander » Sat Jul 30, 2011 1:20 am

Im looking to keep ot sub $1500 for pretty much everything so i was hoping to be able to spend less than $1200 on a bike. I have a mate that has been cycling for a while that i asked the other day and he said that he would help me look at second hand bikes if i wanted to go down that path and he recommended it as i will get a lot for my money especially in my price range. Do you think doing something like that would be a good idea? I was thinking the best time might be now. I am going to hold off atleast a couple of weeks cause i am going to get my knee looked at probably by a specialist in the end as i got x rays recently and its not looking good for me and i dont want to start cycling and spend all the money and then have time off for surgery, i love my 20yr old body that is more like a 70yr old. I havent heard of Hasa bikes before i will have a look into it. Thanks for your help, if you ever want anyone to ride with let us know.
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Re: road bike training program (sydney)

Postby ftssjk » Sat Jul 30, 2011 2:34 am

Vander,
did you want a flat bar, or a drop bar?
you might want to check out the HASA R1 http://www.cyclingdeal.com.au/buy/hasa- ... no-105/R1N

I'm getting a flat bar, as it'd be an easier transition from what i'm used to (mountain bikes).
perhaps it might be good for you too.
in about a month i'll be getting the funds for the bike, so if you want to check out the hasa rx1 when i've got it you're more than welcome to.
but if i were to get a drop bar, i'd get the Hasa R1.

I also looked at the possibility of a second hand bike.
I've been advised against it as i'm quite new to cycling and have no idea what to look for.
also, in sydney there doesnt seem to be many bargains, as.. well it's a big city and the bargains are snapped up quick.
supply and demand i guess (demand exceeding supply of good 2nd hand bikes)

I guess a good time for 2nd hand bikes in good condition would be a few weeks after christmas/new years (those unfulfilled resolutions :wink: )

I figured for the price of the hasa i might as well go new.
as for the brand itself i wasn't familiar with them either, so i've had a search for hasa both on here and on google.

they're built in taiwan (as are a few, if not most major bike brands)
they mostly use well known component brands like shimano, etc, so it's the frame itself that should be under scrutiny.
apparently, from what i've read they had issues with assembly (in the melbourne shop) in early 2010 but should have sorted it out).
they don't seem to have many dealers around.
in fact there's only the importer/agent/distributor and that's pretty much it (they're based in melbourne).
they say the way they offer the low prices is because there's no 'middle man', and not many overheads.

a downside is that you have to order it online, since you don't live in melbourne.
there was also a 'business' in sydney that ordered hasa bikes and seemed to be setting them up and selling them for a very small profit here in sydney.
i emailed the guy running it but he hasn't replied.

a handful of people on this forum ride hasa bikes, and a few have racked up a few thousand kms on hasa bikes with no problems. (have a search for hasa).
they also recommended the hasa R1, but i'm going for the hasa Rx1 which seems to be the 'flat bar' version of it.

if you wanted to get a drop bar, you might want to get a bike from a LBS, or get a hasa, then get it fitted at your LBS, as knee problems and an ill-fitted bike will be very detrimental.
which is another reason why i opted for the flat bar, as proper fitment isn't as important as it is on a drop bar.

yeah perhaps we could ride together :).
best of luck for your knee recovery!
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Re: road bike training program (sydney)

Postby ireland57 » Sat Jul 30, 2011 1:14 pm

ftssjk wrote: if you wanted to get a drop bar, you might want to get a bike from a LBS, or get a hasa, then get it fitted at your LBS, as knee problems and an ill-fitted bike will be very detrimental.
which is another reason why i opted for the flat bar, as proper fitment isn't as important as it is on a drop bar.



Congratulations for getting on a bike. It's a great world I never really knew existed.

It's your decision and money and you get whichever bike you want. If you're going to be serious about riding any distance some time in the future may I suggest that you look a little deeper into a drop bar bike. They don't take long (I'm an older newish mtn biker who brought a roadie for fitness; body's not so flexible) to adapt (a couple of weeks) and are far better to ride with.......in my humble opinion.

The bike fit is very important regardless of the bike type.

Have fun.....ohhh....and in answer to your above questions:-
Ride often;
Do long steady rides;
short quick rides;
do hills;
one step at a time;
recover properly; eat and drink good food;
stretch.
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Re: road bike training program (sydney)

Postby JV911 » Mon Aug 01, 2011 9:13 am

ftssjk wrote:could you give me a good figure to start on in terms of distance for the first couple of days?
would I be able to do the bay-run, from start to finish?


hard to say what distance without knowing how fit you are. if you pace youself you'll be able to do the bay run no prob so just give it a crack. if it's too easy do it twice or go a bit faster :D

4 years ago i could barely do 5 laps of centennial park (19km) but now have no hesitation in heading out for a 100+ ride. it's just a matter of persistance, dedication and perspiration. having a mate to train with will help with motivation.


vander wrote:Hi im in a similar position i live right near sydney olympic park and i am looking to get into cycling and hopefully not before long get into racing. I know i wont be able to jump straight in but i have been thinking about doing it for a while just havent been able to afford a decent bike (student and i dont live at home) but now im going to suck it up and buy one not anything good but something decent. I was wondering if anyone knew any good bike shops around my area to go and have a look around. Also when is a good time of year to buy a bike...Any advice on my next step towards racing?


Lincombe (LACC) train at sydney olympic park (SOP). There are groups to suit most abilities and you will improve not only your fitness but bunch-riding skills which is vital if you're considering racing

Cycleworld on Bruwood Rd and bike barn at parramatta would be the closest shops with a good range of bikes. NOW is the time to buy a bike as most shops will ahve Tour de France Specials and the 2012 models are starting to come out which means savings on 2011 models
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Re: road bike training program (sydney)

Postby Chris249 » Mon Aug 01, 2011 9:49 am

Guys, don't get too concerned about needing a "decent" (i.e. over $1200 from what you're saying) bike. A decent bottom-end roadie can perform more than well enough for the sort of riding you seem to want to do.

For example, I've been using a Como Vivente (original RRP about $700) for my roadie for a couple of years now (bought from Len, a damn fine chap here on BNA) and the only thing that has ever gone wrong with it is a broken-down brifter - even the wheels are still in true, and my weight has been up to around 78kg. The bike is used for the inner west-CBD work commute a few days a week (even in the rain until I recently got another hybrid for wet days) and it can handle C-grade racing perfectly well on the rare occasions I venture into massed starts. Sure, low-end roadies may not feel as plush as exxy bikes when it comes to things like paint chipping and derailleurs that move with a satisfying 'snick', but the fun of beating Dura-Ace bikes with a 2200 and Sora groupset makes up for it !
There are many types of racing cyclists. There is the sprinter, the rouleur, the stagiaire, the danser, the descender.... sadly, I'm a mediocre. :-(

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Re: road bike training program (sydney)

Postby vander » Mon Aug 01, 2011 3:16 pm

JV911 wrote:
Lincombe (LACC) train at sydney olympic park (SOP). There are groups to suit most abilities and you will improve not only your fitness but bunch-riding skills which is vital if you're considering racing

Cycleworld on Bruwood Rd and bike barn at parramatta would be the closest shops with a good range of bikes. NOW is the time to buy a bike as most shops will ahve Tour de France Specials and the 2012 models are starting to come out which means savings on 2011 models


My friend that rides i found out rides for LACC so i think there is a good chance i will end up there. The problem with buying a bike is that i have really bad knees and after getting a recent x ray (for something else) i found out i have quite an alarming problem. I want to try and figure out what this problem is and how i am going to deal with it before i go sinking $1500+ into cycling as if i need surgery it would be a waste as i would only be able to look at it for ages.

@Chris i really want to get into racing and have a bike that will last me a while and hopefully not just a year then i need to upgrade. Saying that i dont want a bike that im scared to ride because i dont want to wreck it.

The bikes i have been looking at mostly have alloy frames and 105 groupsets, however i have found a few if i get them second hand that are better. I went to Clarence St cycles on the weekend and there was almost nothing in my price range and they werent the same quality as these other bikes.
http://www.cyclingexpress.com/cycle/azz ... elite.aspx - Alloy Frame with 105 groupset
http://www.cyclingexpress.com/cycle/ver ... arbon.aspx - Carbon Frame 105 groupset
http://www.ebay.com.au/itm/Giant-TCR-Al ... 2eb6bd4e94 - Older bike but with composite carbon frame and ultegra groupset.

At the moment just looking at what i might be able to get in my price range have a ultrasound on my knee on Thursday so wont really be thinking to seriously till at least after that.
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Re: road bike training program (sydney)

Postby vander » Wed Aug 03, 2011 8:14 pm

I just found out that it looks like The bike shed mortdale have a good sale on Merida bikes so i was thinking of maybe going there and checking it out i was just wondering if they are good bikes.
http://tbsm.com.au/index.php?main_page= ... ts_id=6878 -
2010 Merida Race Lite HFS 904-Com, rrp $1999 TBSM $1299.
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Parts on the 904-Com include; Shimano 105 group set, Merida MR33 rims on Shimano 105 hubs, FSA Gossamer Ergo OS bars with an FSA OS-190 stem, Vittoria Rubino tyres and a Selle Italia Q-Bik seat.

This is about $100 more then i wanted to spend but it is a new bike from somewhere i can get fitted etc so i think it would be worth going over a bit is it a good bike good value?

Then i found this http://tbsm.com.au/index.php?main_page= ... ts_id=6877
2010 Merida Race Lite HFS 905-Com, rrp $2499 TBSM $1599.
Image
Parts on the 905-Com include; Shimano Ultegra group set, DT Swiss R1900 Wheelset, FSA Gossamer Ergo OS bars with an FSA OS-190 stem, Vittoria Rubino tyres and a Selle Italia Q-Bik seat.

I love the look of this bike and it is a step up in the groupset and also i think it has a better wheel set. Is it worth the extra money to get it? It is a bit more then i wanted to spend but if it means it lasts me longer (before i feel the need to upgrade) i might be able to fork out the extra money on it.
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Re: road bike training program (sydney)

Postby ftssjk » Wed Aug 03, 2011 9:28 pm

nice bikes.
I've been told not too spend *too much* money on the first bike, as chances are you'd get a second within 12 months :shock:

but besides that seems to be good value, particularly as you can get fitted to it.

have you checked out the other stores like cycleworld in burwood?
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Re: road bike training program (sydney)

Postby vander » Wed Aug 03, 2011 9:37 pm

ftssjk wrote:nice bikes.

have you checked out the other stores like cycleworld in burwood?

Going there tomorrow to have a look went to concord today and they were pretty bad didnt really like the customer service.

Really thinking i should of just posted a thread in the buy a bike im feeling like i am in the wrong section now :(.
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Re: road bike training program (sydney)

Postby ftssjk » Wed Aug 03, 2011 9:56 pm

vander wrote:
ftssjk wrote:nice bikes.

have you checked out the other stores like cycleworld in burwood?

Going there tomorrow to have a look went to concord today and they were pretty bad didnt really like the customer service.

Really thinking i should of just posted a thread in the buy a bike im feeling like i am in the wrong section now :(.


haha yeah
the concord one is primarily a malvern star dealer.
they seem to be a family run sort of place too.

cycleworld in burwood is better

the one in concord did have a pretty nice offer.
i think it was a ms oppy c5 for 1660 or something similar (under 1700)
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Re: road bike training program (sydney)

Postby wombatK » Wed Aug 03, 2011 10:05 pm

vander wrote:Really thinking i should of just posted a thread in the buy a bike im feeling like i am in the wrong section now :(.

Probably is ! If you ask the mods nicely, maybe one of them will move it for us :) But it would help too if you edited the title too to indicate it's also about buying a suitable bike.
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Re: road bike training program (sydney)

Postby vander » Wed Aug 03, 2011 10:19 pm

wombatK wrote:
vander wrote:Really thinking i should of just posted a thread in the buy a bike im feeling like i am in the wrong section now :(.

Probably is ! If you ask the mods nicely, maybe one of them will move it for us :) But it would help too if you edited the title too to indicate it's also about buying a suitable bike.

I kind of hijacked the thread. Was not mine to start off with and therefore cant change it and not really my position to try and change it. I was initially also talking about what club to join but im pretty sure where i want to go with that i want to get a good idea on bikes now so should i create my own thread maybe?

Also the C5 was back to 1799 so not in my price range anymore.
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