Registration is now open for this popular community cycling event, Sunday, March 27, 2022.
2500 riders are expected to take part in the Bobbo starting and finishing at Karuah Oval, Turramurra. The organisers invite riders to take up the challenge, to choose a distance that suits their abilities and to raise funds for Lifeline.
But how do you best prepare yourself physically for the Bobbo?
Whether you are completing the 27km ride, or the more gruelling 104km, preparation and training are essential. If you are time poor, shorter sharper intervals can give the edge to achieve the best results. This can be done for any of the Bobbo ride distances.
Evidence shows that huge improvements in the maximum rate of oxygen your body is able to use (VO2) can be made with high intensity interval training (HIIT) For example 20 seconds at maximum power then 60 seconds recovery repeated 6-12 times, two to four times per week depending on fitness level. Easily done on an indoor trainer, on the velodrome or on appropriate roads.
For the longer rides, include some more time in the saddle at moderate intensity to help your body learn to spare its fuel sources (carbohydrate sparing). This will help you get to the 104km finish line without feeling like you’ve hit the wall and allow you continue cycling hard all the way.
The ideal training distance is a ride slightly longer than the event. For example 120 km training rides for the 104 km distance, or 100km for the 80. Three or four of these longer rides are recommended in the month leading up to the event. If you have more time add some added moderate distance rides (40-60 km). These allow you to ride at a higher intensity closer to your lactate threshold allowing the body to produce energy more efficiently at those intensities for longer.
Register for The Bobbo now at www.bobbo.org.au
The HK Post is a proud Partner of The Bobbo.