Rider Manual - Cycling Training Guidelines: Introduction

Nigel Gray is the Head Coach of NRG Performance Training and top Ironman competitor.

The following is a suggested guide on how to prepare for the physically demanding rigors of the Tour. It is strongly suggested that each cyclist prepare for the Tour by adopting in part or in whole the suggested training schedule, authored by Nigel Gray, Head Coach and Pro athlete of NRG Performance Training. The Tour is not a race and therefore the ride is to be enjoyed at a leisurely pace, governed by individual abilities. Participants vary in age between 15 and 70 years of age with varying levels of skill and ability. Two cycling marshals per groups of 20 cyclists are responsible for ensuring that riders adhere to the Highway Traffic Act, and ride safely and responsibly. Mechanical support vehicles and a sweep wagon follow the riders to provide assistance, where necessary.

Table of Contents:

1. Getting Started
2. Types of Training Rides
3. Intensity
4. Warm Up and Warm Down
5. Group Riding
6. The Training Plan
7. Nutrition
8. Conclusion