This Sunday the 35th edition of the popular MS Sydney to the Gong community bike ride is on, and ahead of the tough 90-kilometre event from Sydney to Wollongong we asked a few of the guys from the Subaru NSWIS & MS Development Race Team for a few preparation tips.

 

Everything from nutrition, to mechanics and the best bits of the ride, the team have some neat pieces of information that will make the day more enjoyable.

 

They’ll also all be out on the road, so whether you see them before, during or after the ride – or even during the MS Wollongong Criterium, be sure to say hi.

 

To find out more about the team’s involvement with the Australian MS Society, CLICK HERE.  

 

You can also follow the team on social media and follow them onTwitter and Instagram!

Six pro tips for the MS Sydney to the Gong

STU SHAW – Your bike needs to be in good condition for the day, what are the key things to check to make sure it is mechanically sound?

 

I like to get my bike serviced before a big event.

 

If you can’t do that then I recommend a little ride the morning before the event, which means that if you find a problem you have adequate time to fix it.

 

https://www.instagram.com/p/BKiDOY-jowi/?taken-by=shawstu

 

You need to pay particular attention to the gears brakes, tires and also ensure that nothing has come loose. You want it to be a memorable ride for all the right reasons!

 

If you’ve done all that and you still have a mechanical problem on the day, there’s a small number of mobile mechanics and rest stops that will be selling small items like tubes, just in case.

 

JAKE KAUFFMAN – Let’s talk food. What is good to eat the night before, and what sorts of food should people carry with them?

 

It’s important to be well fuelled for a long ride, especially if it’s longer than what you’re used to.

 

I would recommend a good meal the night before; maybe some pasta or rice based dishes. No need to go overboard with huge servings, but a normal sized filling meal.

 

 

Also some protein and vegetables will help.

 

Whilst riding, I like to eat as much “real food” as possible. I try to keep away from overly processed, preservative full foods as much as possible. I mix it up a lot but things like mini croissants or peanut butter and honey/jam/Nutella sandwiches, cut in half and wrapped in foil in your pocket.

 

Muesli bars and even bananas are also great options.

 

As a general rule, I try to eat approximately 400-500 kilojoules about every half an hour to make sure I always have enough energy.

 

For the last hour or so when the legs are getting tired and you need a little boost to get to the end, put one or two energy gels in your pocket – maybe even one containing caffeine for an extra kick!

 

JORDAN PAYNE – What’s the plan on the day, how should riders plan their ride to make sure they get to the end in top form?

 

I think the key thing is to conserve energy at the start.

 

Everyone will be eager to kick away from the moment the gun goes off, but it’s important to note that the ride through the national park is quite tough with some hilly terrain, so you need to have a solid plan to not burn out before or during that part of the ride.

 

https://www.instagram.com/p/9FYkivxt0Y/?taken-by=jordan95payne

 

Riders should plan to have something left in the tank descending into Wollongong too. Even though it is mostly downhill, there are some short, sharp undulating sections that can really take it out of you after riding 70-80 kilometres before that!

 

Jake’s food tips above should also help your day plan!

 

SAM JENNER – A few people are backing up to do the MS Wollongong Criterium, do you expect anyone to have fresh legs after riding to the Gong from Sydney? 

 


I think that for most people (especially myself) this time of the year is spent having a short break from the bike, it’s a long season for a lot of competitors.

 

This means most people will be going into the day fairly underdone, for both the main community ride and the crit.

 

https://www.instagram.com/p/BLnkZ5ZgZQX/?taken-by=jennersam

 

So I think that people will have some fatigue lingering in their legs, but everyone will be in the same boat, which will create a hard and interesting racing around the difficult Flagstaff Hill circuit.

 

Whoever can manage that fatigue the best will be the one to watch, no matter which category you are racing in for that short, sharp race.

 

JACKSON LAW – What part of the route can people most look forward to?

 

The most picturesque part of the course is definitely riding along the Sea Cliff Bridge!

 

For us locals it is a beautiful part of our coastline suspended above the water with sweeping views of the Pacific Ocean, and no matter how many times you ride over it during a training session, it never gets old.

 

 

If you haven’t been there before, you will have no doubt about where it is when you see it hugging the cliffs next to the ocean on the descent from Stanwell Tops.

 

The best part is, it’s a significant milestone for you as once you get over the bridge it’s all downhill (with a few undulations) into Wollongong, and you know you’re near the end!

 

SCOTT LAW – Will you beat Jackson?…Or more importantly, what’s the best part about riding this event with family and friends? 

 

Haha! Well it will be a pretty tight competition, we are both really motivated to get up for the win, but I think it will be really cool if we can do a 1-2 with Jackson putting his hands in the air.

 

The best part about the MS Sydney to Gong ride is being able to help all the people who are diagnosed with MS every year.

 

https://twitter.com/scottylaw91/status/793996369774006272

 

Our team have had a bit to do with the foundation, as they’re one of our naming partners and we have had their logo on our jersey all year.

 

Now we get to work with so many people this weekend who are willing to get out on their bikes to help support this great cause. Knowing that and seeing it all is what I think makes this event such a huge success!

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