FORM GUIDE

Compulsory Items
Nutrition

COMPULSORY ITEMS

Tasmanian is one of the most spectacular places in Australia to ride, however the weather can be amazingly unpredictable. It is not unusual to experience all four seasons in one day which means you need to be prepared to address the weather extremes and changing conditions while you are participating in the event and riding the long, steep ascents and descents. To ensure you can react to all possible weather conditions that may occur during the ride, the items listed below are compulsory for all cyclists and must be either worn or carried. Volunteers will marshal both start lines to ensure that you have these items before starting out. Any cyclist not wearing or carrying items in the following list will not be permitted to commence the ride as you will be putting yourself and other riders at risk without them.

PLEASE NOTE: In 2012, the weather during lead-in week and event day was in the mid to high 30s. Riders were urged to use their common sense regarding the compulsory items and we encourage future participants to do so as well. Pack the items and bring them with you and check the weather updates that will be available at registration.

NB: You must take responsibility for your own gear AT ALL TIMES.

Compulsory Items

Helmet- must be roadworthy and Australian Standard Approved
Rider bib – pinned to your lower back area
Front and rear lights
Water proof rain jacket
Arm warmers – or a long sleeve jersey
Leg warmers – we do not recommend long length knicks.
Full length gloves
2 x Drink Bottles
Puncture repair kit- including 2 x spare tubes, 3 x tyre levers, tools and mini pump or air cylinders. ( there will be a pump at each rest area)
Food – Food will be available along the course but we recommend you start with ample food to address your individual needs.

NUTRITION

It is vital you understand your body’s carbohydrate needs for the challenge of the ride. Nutritional experts recommend you consume one gram of carbohydrate per kilogram of body weight per hour. If you feel hungry it’s already too late, so don’t wait to feel hungry before you consume carbs. Make sure you have a wholesome breakfast before the ride.

Why Carbohydrate?

If you feel hungry it’s already too late, so don’t wait to feel hungry before you consume carbs.When cycling, your body produces energy from two main sources – fat and carbohydrate. Whilst fat is the largest source of fuel in the body it is very slow to become available and cannot support exercise above a moderate level. Carbohydrates are the key source of fuel for exercise and are found in the body in two main forms, glycogen and glucose.

How your body fuels your riding!

Carbohydrate can only support activity for about two hours before it is depleted. During activity lasting longer than 60 minutes glycogen levels begin to diminish and there is a progressive shift from muscle glycogen over to blood glucose as the body’s primary fuel source. At this point, the body is relying on fat metabolism as its primary source of energy. As fat metabolism cannot support this level of activity you are in danger of “bonking” – with its symptoms of exhaustion, dizziness and in extreme cases, hallucinations.

The role of Energy bars and gels:

When muscle glycogen levels are low the consumption of carbohydrate serves to maintain proper levels of blood glucose and delay the onset of fatigue. Energy bars contain natural ingredients that release energy into the blood stream over a sustained period. Energy gels provide a simple carbohydrate that is absorbed very quickly into the bloodstream providing a steady and continuous delivery of energy during periods of peak performance.

Fluid Intake

Make sure you carry a minimum 2 x 750ml water biddons – one full of water, the other electrolyte. You will have the opportunity to refill at every food and hydration station along the way. Plan to drink all fluids by the time you get to the next each station, you will have ample supplies en route. Don’t wait to feel thirsty before you drink, by then It will be too Late!