Training
Preparing for the Ride
To gain maximum enjoyment from participating in the Cardiac Challenge, riders should undertake some basic preparations in advance: get your body and your bike into shape!
Your Body
Any reasonably fit person should be able to enjoy the ride, but cycling, like all other aerobic activities, uses specific muscles. While you may feel fit, because you walk, jog or run on a regular basis, if you suddenly start pedaling long distances you will rapidly – and painfully – discover muscles you did not realise you had!
You will need to gradually build up your general level of “cycling fitness” to enable you to comfortably cover the distance required each day.
The training program outlined below should help.* But remember, you don’t have to go overboard! Start with rides maintaining a steady pace and a high cadence. (About 80-100 rotations per minute is best.) It is actually more efficient to spin those legs, rather than push hard.
Just do what you can and try to maintain a regular cycling schedule.
*This program assumes you are starting from zero, cycling-wise. If you already cycle regularly, simply begin the program at the point where you feel most comfortable and then start to push beyond your comfort zone!
Your Bike
A comfortable bicycle that is suitable for sealed roads is your best choice for tackling the 318km ride.
If you own a mountain bike, we recommend you have “slick” tyres fitted for the ride. This will reduce your “rolling resistance” and make the whole event much easier.
You should also remember to:
- Take your bike to a bike shop for a service at least a month before the ride. (If you live in the Cairns region, don’t forget to book it in advance, as the local bike shops are very busy prior to the Cardiac Challenge! We do recommend Pump 'n' Pedals as they are so supportive of everything we do).
- Ensure your bike is in a comfortable and efficient riding position. If it is adjusted to suit your particular body size and shape, you will feel more relaxed and able to ride longer distances with less effort. Your local bike shop should be able to help you set up your bike correctly.
- Make sure you check your shoes, cleats and bike set up including handlebars, seat and tyres, before the ride. And don’t forget your brakes!
Ensure you have a good grasp of basic bike maintenance, including how to change tyres!
Training Program
| Week | # of Riding Days | Consecutive Riding Days | Longest ride (km) | Other rides (km) | Difficulty |
| 1 | 3 | 2 | 20 | 10-15 | Start easy, on flat terrain, while your bike and your body adjust to each other. |
| 2 | 4 | 3 | 30 | 15-20 | Start to introduce some hills |
| 3 | 4 | 3 | 40 | 15-20 | Try to tackle two hilly rides |
| 4 | 5 | 3 | 50 | 15-20 | Make one of the shorter rides a big hill climb – e.g. a one-kilometre climb without a break. |
| 5 | 4 | 3 | 60 | 30-40 | Include hills in all your rides, apart from one easy recovery ride. Try doing a decent hill climb twice during the early stage of a longer ride. |
| 6 | 3 | 2 | 70 | 30-50 | Include a one kilometre climb in your ride – Copperlode! |
| 7 | 3 | 2 | 80 | 40-50 | Include a one kilometre climb twice during your ride. |
| 8 | 3 | 2 | 80 | 40-50 | Now you’re ready for the Cardiac Challenge! |
Copperlode Training Rides
Dates for 2025: August 17, August 31, and September 14
Local Social Rides
The Far North Queensland Hospital Foundation is passionate about encouraging people to ride bicycles – not just during the three-day Cardiac Challenge, but all year round!
Cycling is a great way to get fit and stay fit. It exercises lots of muscles – including your heart. (That’s one of the reasons why so many doctors and nurses in the Cardiac Care Unit at Cairns Hospital ride bikes themselves and take part in the Challenge every year!)
“Sea Breeze” Sunday morning rides
If you live in the Cairns area and would like to develop your bike riding skills and/or enjoy meeting some other cyclists, we suggest you join one of our regular Sunday morning rides, which depart from the Esplanade, opposite Sea Breeze Café at Cairns Hospital, at 6.30am.
The emphasis is on enjoying a ride with like-minded souls – not rehearsing for the Tour de France!
We generally travel 50 to 60km and form different speed groups: you choose how much or how little you want to do.
We will support you, no matter what your level of cycling ability: offer advice about riding techniques and help you sort out any mechanical issues, if we can. Let us know if you need help and we’ll look after you!
If you wish to “push the envelope” a bit more, we also can suggest alternative ride routes and help you make contact with other cyclists, so you can ride with people who share a similar riding capacity.
Depending on the chosen route, the Sunday rides finish between 9.30am and 10am, and all the riders meet up at a local eaterie for breakfast, coffee and a chat.
Are you interested in checking out the Sunday Sea Breeze rides? Follow this link Cardiac Challenge Facebook Page to view the ride calendar, ride maps and details about other events and activities we are planning this year.
She Spokes
The She Spokes women meet on Thursdays from 5.30am, with different riding groups for different ability levels. Check out their Facebook group HERE for further information.
