The TAC People’s Ride is your chance to experience life like a pro cyclist.

Lining up under the start/finish gantry on Geelong Waterfront, and riding the same roads only hours before the professional races, is as close as many of us regular cycling pundits will ever get to experiencing what it’s like to be in the UCI WorldTour. Not only that, but the TAC People’s Ride is your chance to ride alongside Aussie cycling royalty including Tour de France winner Cadel Evans, and Olympic gold medallist Grace Brown.

Brown, who originally hails from Camperdown in regional Victoria, knows what it takes to reach the top echelon of world cycling, having a swansong season to remember: Olympic gold at the Paris 2024 Games in the Time Trial, winner of the one-day monument Liège-Bastogne-Liège, World Championship gold in the Individual Time Trial, and as a part of the Australian Mixed Relay Team.

To help grow the sport and encourage people to get on the bike this summer for the TAC People’s Ride, Brown has kindly detailed a training plan for the 2025 event.

 

Prep Like A Pro – by Grace Brown

Training Explained:

These training sessions are designed as a base guide. Feel free to swap days around, add or subtract hours, to fit with your schedule.

 

Key sessions:

  • The long ride –  Whether you’re aiming for 124km or 59km at the TAC People’s Ride, it’s important to build up endurance on the bike so that you’re prepared for the distance on the day.
  • Climbing simulation – try to do your intervals on climbs to replicate the challenging hills coming into Geelong.
  • Easy days – Make sure you have some days to recover so that you can be a bit fresher for the hard days.
  • Where possible try to train with others. There will be huge groups out on the road for the TAC People’s Ride, so it’s best if you can get comfortable riding around other cyclists before the big day.

Endurance: A longer ride at a social pace. The focus is time on the bike rather than speed. Try to mix up the terrain to have a few hills.

Tempo: Training zone that you could maintain for approx. 1 hour. 80-90% of max heart rate.

Threshold: Training zone that you could maintain for approx. 20mins flat out. 90-95% max heart rate.

VO2: High-intensity zone that you can only maintain for 5-7 mins flat-out.

Sprint: A maximum effort, out of the saddle and putting all your power through the pedals.

Cross training: Alternative exercise to complement cycling. This could be a gym workout, pilates, walk, swim, or run.

 

Training Program:

 

Cycling Tips:

Nutrition:

  • Before training, always have a carbohydrate rich snack (e.g. toast, banana) so that you’re never running on empty. You will get so much more out of your ride if you have enough fuel onboard.
  • For training rides over 90 minutes, take ride snacks. These should be easy to digest, high carbohydrate foods, like bananas, energy bars/gels, snakes, homemade oat bars or banana bread, or a simple jam sandwich. Aim to eat 1-2 times per hour (depending on the intensity this could be up to 60g of carbohydrate).
  • Always take hydration. Having a sugary carbohydrate drink with some electrolytes is a great way to avoid dehydration and cramping. On hotter days, try to drink more often and plan to refill your bottles along your training route.
  • After training, have a meal with a good serving of protein and carbohydrate (e.g. eggs or beans on toast, muesli & high protein yogurt, chicken or tofu and rice).

 

What to take with you on the bike:

  • Helmet
  • Sunglasses
  • Pump, multi-tool, and spare tubes
  • Rear light
  • Nutrition/hydration
  • Sunscreen

 

Cycling etiquette:

  • Try to ride smoothly and avoid any sudden movements or braking
  • Stay left unless passing other cyclists
  • Alert cyclists that you are passing, either with a bell or by call out: “passing” or “caution”
  • Avoid overlapping your front wheel with the rear wheel of the person ahead of you. If they suddenly move to one side they could hit your wheel and cause a crash.
  • Always indicate what you’re about to do next so that the people riding behind you can react in time
  • Put your arm out and point before turning. Call out the direction: “left” or “right”
  • Arm up to signal stopping. Call out “stopping!”
  • Point out any potholes or other hazards on the road so the riders behind can avoid them
  • If about to stand up on the pedals, wave your hand behind your bum or flick your elbows to alert the person behind you. Make sure you put a little more power through the first pedal stroke when standing up to avoid your wheel dropping backwards

 

Preparing your bike for the event:

  • If possible, it’s always good to take your bike in for a full service by an experienced mechanic
  • Give your bike a good clean and degrease the chain. Cleaning your bike often allows you to pick up on any issues
  • Put fresh chain lube on
  • Check brakes are working well. Replace brake pads if needed
  • Check tires are in good condition and pumped, without too much wear or cuts from glass
  • Check gears are changing smoothly. Charge your gears if they are electric!