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Saturday, November 17, 2018

Helpful tips for 24 hour Spinathon

With only 3.5 months to go until the 2nd 24 hour Spinathon, hope your training and fundraising is going well. Below is some helpful tips about the event.

Things to bring with you for a smoother ride:

A. Padded cycling shorts- sitting constantly on your bum for 1-8 hours is hard work and I can tell you from my own experience that wearing cycling shorts is a must. Don’t just think- oh I’ve done spin classes without cycling shorts before and I’ve been fine because in spin classes you are up & down all the time so your bum gets some repsite but for the spinathon, you are going to be on it the whole time. If you haven’t got any, buy some- it will be the best $$$$ you’ve ever spent. If you do buy some new, I would also recommend washing them before you ride as brand new, they can be a bit slippy on the seat. Anyway, advice given- ignore at your own peril!! Ha ha!

B. Water- As per Nanci Katra’s (Nutritionist) advice in her guest blog for Fix Physio https://www.fixphysio.com.au/movember-24-hour-spinathon-eat-event/ , water is crucial! I would recommend bringing 2 waterbottles with you on the day. There will be volunteers throughout the 24 hours helping to fill up your waterbottles with fresh water. Also- electrolytes in your drink can be really helpful but my only warning with this is make sure you’ve tried it before the day arrives in case you don’t like it or if you react funny to it.

C. Earphones & your own playlists- 24 hours is a long time cycling and although we are trying our very best to organise things during the ride to keep you entertained, there may be times where you want a bit of you time. What we’d suggest is bring earphones, your phone and create some uplifting and personal playlists before the day to keep you motivated.

D. Phone charger- there are plenty of plugs in Scenic Cycle so don’t forget to bring your phone chargers so that you can keep listening to your playlists, Phone a friend on facetime when you need some motivation, order an Uber eats, post on social media using our hashtag for the event: #24hourspinathon.

E. Shower stuff & change of clothes- There are male & female showers at Scenic Cycle so don’t forget a couple of towels (one for showering with and one for wiping off sweat during ride), shampoo, shower gel and 1-2 changes of clothes. If you are doing more than one 2 hour block, we would also recommend bringing a full change of sportswear for each 2 hour block as there’s nothing worse than sweating, cooling down but still being wet and then having to start again. There are also hair dryers at Scenic Cycle if needed.

F. Food & Snacks- Make sure you read the attached blog post above for ideas on nutrition for the event but you are going to burn a lot of calories during your ride so you need food & snacks to keep your energy up during the ride. For example, bananas, protein bars, gels, mixed nuts etc. Also, the guys from Nutrition Fit Sydney https://www.fitnutrition.com.au will be there at various times throughout the 24 hours providing electrolyte drinks and protein supplements so have a chat to them if you aren’t sure what you should be eating.

A little birdie has also told me that we may be getting a delivery of Pizzas to Scenic Cycle around midnight on Friday 8th November so make sure you leave some space for that. Uber eats is also an option. Finally, the IGA at MLC centre in Martin Place is open until 10pm on Fridays and reopens at 6am on Saturday mornings. Woolworths at 65 York Street is open until 10pm on Fridays and reopens at 8am on Saturday.

G. Sleepwear- Spinning for 24 hours is hardwork and depending on which shifts you are doing, you may need to grab some sleep between rides. There is a big space at Scenic Cycle for sleeping at specific times during night. If you would like to take this offer up- bring, a yoga/ camping mat or small blow up mattress, a pillow, a blanket, warm clothes, ear plugs, eye mask +/- your favourite teddy bear to snuggle into!!!! Ha ha!

H. Massage appointments- the amazing team at Muscle Therapy Australia https://www.muscletherapyaustralia.com.au are bringing their massage tables and
have very generously donated their time to do free 10 min leg massages outside Scenic Cycle on the afternoon of Friday 8th November. We are trying to work out whether we need 1 or 2 massage therapists based on demand so I’m asking for teams to let me know interest by end of business Monday 21st October. So if you are keen, please can you reply to me on this email with your preferred time slot (10 min slots from 2:30pm to 4:20pm) and we can decide if we need 2 massage therapists or not. If I haven’t heard from you by 6pm Mon 21st October then I’ll assume you don’t want a leg massage. Spaces are limited so get in quick.

I. Fan zone- it would be really great if we can raise as much awareness as possible for this event and I’m sure the riders would appreciate the support! As such we have designated times for all teams to invite their friends, family and colleagues to bring the noise, banners and motivation to Scenic Cycle. The times are as follows: Friday 8th November- 4:30pm- 8pm. Saturday 9th November 11am- 12noon. Let your squad know and make sure they are there to cheer you on!

J. Registration- if we could ask all 12noon riders to arrive for 11:30am on Friday 8th November as there are a lot of things to do before getting started on the bikes at 12noon: goodie bags & wrist bands to collect, bags to put in lockers, bikes to set up (we recommend each rider makes a note of their bike settings from the training nights so that change overs are as seemless as possible), water bottles to fill and last minute toilet visits to make. Registration will happen at the start of each 1 hour block at the front of Scenic Cycle but you only have to register once throughout 24 hour period

K. Lunch of champions Sat 9th November: We have reserved an area for breakfast on Saturday 9th November at Nook Cafe (48 Hunter Street, Sydney) to reminisce about the highs and lows of the previous 24 hours. I need to know numbers and food orders by close of business on Fri 1st November if you are interested- just reply to this email! I will email all team captains Nook’s lunch menu nearer the time

Keep letting people know that you are taking part in this AMAZING event to raise much needed money for the Neonatal Intensive Care Unit (NICU) at the Royal Hospital for Women (RHW), Randwick.

Look forward to seeing you all on the bikes!

Mike Blackwell
(Director & Principal Physiotherapist Fix Physio)