Preparing for the Team Parkinson’s Challenge -
Vietnam Adventure

"Accept the challenges so that you may feel the exhilaration of victory." General George S. Patton (American General, 1185-1945)

Adventure Travel

By its very nature, adventure travel involves an element of the unexpected. In remote and developing countries, do not expect standards you are used to at home.

Remote areas are sometimes unpredictable and itineraries may be altered. To get the most out of your adventure it is important that you are flexible, positive and eager to take on all the challenges that arise.

If you are uncertain about your suitability for this trip, we recommend that you speak with challenge coordinator Chris Harrison.

The activity on this trip is considered reasonably strenuous and therefore requires a good level of fitness and that all participants are in good health.

You can expect to be cycling up to seven hours a day, albeit at a slow but steady pace, in hot and humid conditions.

Some days may involve longer cycle times, depending upon the conditions and the speed of the group. The roads are not always sealed and can be uneven and rocky.

Occasionally, you will encounter busy roads which will require all participants to take great care and attention. This trip should never be misinterpreted as an easy trip, our Vietnam Adventure is a challenge!

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We consider your training to be part of the Challenge. You should too!

It will be difficult to complete the trip without any training, so start early so it becomes part of your weekly routine.

If you have a busy lifestyle that includes work and perhaps family and other commitments, and now you’re adding fundraising to the mix, we recommend creating a weekly training plan.

Be creative in your training goals and if you’re starting from scratch try incorporating little changes to your lifestyle, such as getting up an hour earlier to go for a bike ride, cycling to work or to the shops, and going to the gym in your lunch break.

Keep your schedule in a prominent place like on the fridge door or as your screen saver on your computer.

In preparation for your trip, you should be doing at least one hour of good cardiovascular exercise, 3-5 times per week for at least 3 months prior to your trip.

An ideal training program should incorporate at least two rides of 15/20 km during the weekdays /evenings and then a longer ride of 40/50 km at the weekend.

Cycling should be your main form of training, with road cycling included twice a week (for three months prior to departure).

You should attempt 2 long days back to back at least once from week 9 to 11. Do this with friends or family and incorporate lots of rests along the way.

Alternatively speak the challenge coordinator chris harrison to organise a group cycle. Take a small backpack to carry your puncture repair kit, spare inner tube, pump and snacks, money and mobile phone. Also take 2 bottles of water.

Get into the habit of drinking frequently as regular fluid intake is essential to avoid dehydration.

You should also try mixing up your training. Try including swimming and jogging as well as some spin classes in the gym to build endurance and aerobic fitness.

Spin sessions are a high intensity indoor cycling class with an instructor. Working in a group they will simulate different riding styles such as hill climbing out of the saddle (by applying more resistance) and sprinting (less resistance).

They usually last for 45 minutes plus stretch routine. Incorporating some gentle weight training will also help build up leg, neck and shoulder strength (which will come in handy on the Challenge).

Incorporate the rowing machine and sit ups into your training program as well.

Finally, ease back on your training in the last week leading up to the Challenge and allow your body time to recover. Remember the fitter you are, the more enjoyable your Vietnam Adventure will be!

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In addition to your physical preparation (which includes both fitness and gear preparations), mental preparation of what lies ahead of you is equally important.

For some, you will be taking yourself into a completely different world that will have many unfamiliar aspects. At times, you will need to change and adapt, and draw from your mental and physical strength, as well as be a team player.

This is normal, and part of the very essence of the Team Parkinson’s Challenge and the experience as a whole. Life on the Challenge will undoubtedly be different to your routine at home, but we believe this trip will be one of the most enriching and exhilarating experiences of your life.

Some of the best advice we can give you is to have an open mind and be reasonable and courteous.

And never forget what inspired you to join the Challenge in the first place:

To make a difference and Challenge yourself!

By addressing both mental and physical preparations, you will be relaxed, capable and ready to embrace all that comes before you; the easy and the challenging, and ultimately experience a life-changing and unforgettable journey.

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Before you start Cycling

Participants are recommended to consult their GP if exercise has not been attempted for an extended period of time and inform them of what you are about to do.

Get to know your bicycle

It is important to make sure that your bike is in excellent working order before getting on the road. Check front and rear brakes, cables, chain and tyres for wear and tear.

If you can, do the maintenance yourself, but otherwise take it to an authorised bicycle repair store. There is nothing more frustrating than being on a bike with a grinding chain or slipping gears!

For general bike maintenance carry out the following:

• Clean and lubricate your chain at least once a month. Spray it with a degreasant and rub between the links with an old toothbrush. Wipe clean with a cloth and then lubricate with chain lube.

• Check brake pads for wear and test them frequently.

• Clean the jockey wheels (these are the small wheels on the rear wheel of the bike that guide the chain around the sprockets). They gather dirt and grease which disrupts a smooth and reliable gear change.

• Lift your bike off the ground and spin first the front and then the back wheel to ensure they keep turning freely.

• Check the tread of your tyres to see that they are not too worn and that the tyres are inflated properly.

• Always ensure you have a spare inner tube when out cycling including a bike pump and puncture repair kit.

One bike size does not fit all; make sure you are fitted properly to your bike. Check for appropriate saddle height and handle bar reach, this will help to avoid any persistent shoulder or lower back pain whilst riding and will ensure maximum efficiency. If unsure ask an authorised bicycle dealer.

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1. Start gradually with a 30-minute ride every second day.
After 2 weeks, increase the length of the ride to 45 minutes. After a month increase the ride to an hour on the bike, 2 - 3 times a week.

2. As you begin to feel fitter, work on increasing the distance or time on a training ride. Your aim should be cycling a minimum of 70km each week. Find time to cycle 2 full days (6 - 7 hours per day) to allow your body to get used to sitting on a saddle for long periods of time.

3. Practice cycling up hills, this helps strengthen leg muscles and build endurance.

4. Try 'off road' cycling, which is naturally more difficult than riding on sealed roads. Acute concentration is required in the selection of gears and when cycling downhill, the weight of the body should be transferred more to the pedals than the seat.

Remember to slow down by braking before cornering to avoid skidding or a nasty fall! Always watch for hazards well in front of you and do not follow a fellow cyclist too closely. Early anticipation helps avoid heart-stopping moments.

5. Improve gear-changing technique and use your gears efficiently. Anticipate the road ahead by selecting the appropriate gear at the base of a steep hill or when starting from a traffic light. For comfort and efficiency, change to a gear which allows you to spin the pedals at least 60-70 times a minute.

When cycling up hill, avoid changing gears at the last minute as this puts strain on the chain which may cause it to slip off.

(Tip: The trick for hill riding is to use a lower gear so that you spin the pedals smoothly.)

6. Allow 10 minutes to stretch before and after every ride. This will help increase flexibility and reduce the likelihood of injury.

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For general information about cycling, details about riding groups and road rules in your state, visit the relevant site below or contact your regional cycling organisation.

Bicycle Victoria Phone: (03) 8636 8888
www.bv.com.au

Bicycle New South Wales: Phone (02) 9281 4099
www.bicyclensw.org.au

Bicycle Queensland: Phone (07) 3844 1144
www.bq.org.au

Bicycle Institute SA: Phone: (08) 8411 0233
www.bisa.asn.au

Other websites worth a look:

www.mrpumpy.net - Highly recommended for tips and anecdotes about cycling in south-east Asia.

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