Training Camps & Social Rides

Paluma Push Training Camp

Cover Push Training Camp

Ride, Eat, Sleep, Repeat!

A weekend filled with everything MTB riding. You don’t have to be signed up to do the Mike Carney Toyota Paluma Push to join us for the Paluma Push Training Camp, but you might end up wanting to register after riding the amazing trails this region has to offer. Anyone is welcome, however a moderate level of riding fitness and mountain biking skills is required.

The Paluma Push Training Camp starts on Friday afternoon. We will go for a social ride around Paluma Village and stop at the local lookouts. Finishing the Day off with an evening yoga class and wood fired pizzas for dinner.

Saturday will be a big day of riding. After breakfast, we will all meet at the Adventure Centre, pack snacks and nutrition for the ride and then head off on our bikes. Riding from Paluma Village to the Dam and then out to Hidden Valley, via parts of the Push course. Please keep in mind that the trails in Hidden Valley are all on private property and we have permission from the land owner to use these trails. Please do not ride the trails outside of the Paluma Push event and help us maintain a good relationship with the land owners. Once we arrive in Hidden Valley, we will have a BBQ lunch at the cricket oval, which is the new Event HQ for the 2021 event. We will all jump on the bus and put the bikes on the bike trailer and drive back to Paluma (unless you would like to continue to ride back, approx. 25km). Hot showers await at your accommodation and an evening yoga class will help to stretch out your legs. A hearty meal will be served at the Adventure Centred and if you have enough energy left, join us for a drink around the camp fire.

On Sunday morning, we head out on an adventure ride to a waterfall. Pack your swimmers and your towel, we will spend the morning at this amazing secluded spot.

Throughout the Paluma Push Training Camp weekend, we will make time to talk about race preparation, including training tips, nutrition and hydration as well as the right equipment and bike.

Ride overview

Friday: Option for social ride around Paluma Village

Saturday: Paluma – Paluma Dam – Paluma Dam Loop (optional) – Hidden Valley | 42km (+10km Dam Loop)

Sunday: Adventure Ride | 36km

Price and inclusions

Option 1: $295 per person. All inclusive – accommodation (shared), fresh meals, yoga classes (mat provided or bring your own), guided rides, bus shuttle from Hidden Valley to Paluma

Option 2: $240 per person. Excluding accommodation (everything else included as above)

Book your spot now

Paluma Push Social Rides

Social Rides-2

Hidden Valley Social Ride

When: Saturday, 5th June & Sunday, 6th June 2021

Where: meeting point is the Ted Furber Memorial Park aka the Cricket Grounds in Hidden Valley. This is the new finish line for the Paluma Push as well as the After Party and camping location for the event. Please note, this is private property and the trails are not accessible outside of the social rides and the Paluma Push race day. Please respect these restrictions in order for the event to have a long-lasting and positive relationship with the property owners.

Ride Description:

  • Saturday: We are leaving the Cricket Grounds at 3pm on Saturday afternoon and we will ride out to the Grave Yards Loop. Approx. 20km return
  • Sunday: The group will leave the Cricket grounds at 9am in the morning and we are heading out to ride the Loop 3 section of the 70km and 100km course. Approx. 30km

If you would like to camp at the Hidden Valley Cricket Grounds on Saturday night, a $10 donation will be collected that night. This goes to the local Rural Fire Brigade.

Paluma Social Ride

When: Sunday, 27th June 2021, starting at 9am

Where: Meeting point is at the Paluma Community Hall (start line of the Paluma Push), 65 Mt Spec Road, Paluma.

Ride description: The group is leaving Paluma at 9am, heading to the Lake via Paluma Dam Road (17km one way). When we get to the Dam, there is an option to continue along the Paluma Dam Loop (12km). You can then either head back towards the Paluma Dam campgrounds or continue on another section, to ride Loop 2 (13km return).

The Outer Limits Adventure Centre is holding an Open Day on Saturday, 26th June from 10-1pm. More info and bookings can be found on the Open Day page.

The fun doesn't stop here, as this is the night of the annual Bush Dance in Paluma. Wattle 'n Gum starts playing from 6pm at the Paluma Community Hall. The bar will be open and it will be a night to remember.

Please register your attendance for the Social Rides via the online booking form below.

Training Tips

With 2 years of triathlon and 20 years of mountain biking in the blood, Haydn Tilley shared his training suggestions for Paluma Push. Haydn was a founding father of Rockwheelers.

There are obviously many different training plans. This is for the COMP course with 3 months training.

The Paluma Push comp course is around 70km’s. It is definitely not necessary to have completed 70km’s non-stop on your bike to be able to go the distance comfortably. My father-in-law completed the 42km course twice after only ever having done 20km’s on the road! Obviously, the more preparation you do the more comfortable you will feel and hopefully the more fun you will have. The fundamental flaw many of us make is to train/ride at the same intensity all the time. Then the hard sessions aren’t hard enough and there are no easy sessions.

If we are just training for the Push at the end of July and we are a bit unfit then let's break the training into a BASE, STRENGTH, and SPEED. Using your current time schedule as the beginning.

BASE: 4-6 Weeks

This is designed to ease the body into the training. We are working on endurance first so easy, longer rides. Depending on your current level of fitness and endurance add approximately 10% each week to your schedule. Everyone’s time limits are different so I have tried to generalize. Form is very important; as is comfort on the bike. Have a bike shop or experienced friend check your bike fit. Choose gears that allow you to maintain around 90rpm on the road. As you climb this will decrease but keep it easy in this phase. We are developing new blood supplies to the muscles as well as increasing the efficiency of the heart and lungs.

RECOVERY
This is extremely important. Do not ride every day. Have at least 2-3 days off the bike a week. At the end of the Base phase cut the time back by 1/3 for that week, this is a rest week.

STRETCHING
Often underutilized but especially important for stressed muscles. The legs, lower back, and shoulders all get hammered with MTB. At least 2 stretching sessions weekly.

STRENGTH: 4 Weeks

Hills are our friends! I don’t believe you need to do long hill sessions. The longest sustained climb on the comp course is no longer than 2 k’s. Twice per week do as many 5-minute hill repeats as you can, without losing form i.e. maintain revs and keep shoulders steady. Better to do 2 X 5-minute intervals well than 1 X 15 min poorly. I have found Easy Street is ideal as is the new climbing trail to the summit. Alternatively, the bitumen climb to the tank is great. Some like Castle Hill. If you’re already strong then this may be OK but I still prefer shorter intervals holding good form. No point in practicing bad habits. Each week you can add another repeat. The aim is to climb faster not longer. Keep at least one long ride as well ie. 2-3 hours.

RECOVERY
Again I have to say how important rest is. This is when our muscles repair ready for the next exercise. Drink lots of water. Have a rest week with one long ride and one hill session.

SPEED: 4 Weeks

This is when we add the racers edge. 1 long ride per week, 1 session of MTB race simulation i.e. at race pace 2 to 3 X 15minute intervals, and some shorter rides with max sprints, 30secs to 45 secs. These can be on a slight incline or on the flats. There is no need to increase distances now. We don’t want to get so tired that we get sick or injured. As our bodies get fitter we can actually lose some resistance to infection so eat and drink well and get plenty of sleep.

PRE RACE:
1 week of tapering, no long hill sessions or long rides. Just 2 X 1-1.5 hr rides at a steady pace with some short hard efforts. We want the muscles supple and a spring in your pedaling. It’s too late to train hard. You are ready to roll.


Rockwheelers Events

We suggest to find a shorter distance event in the lead up to the Paluma Push and you use it as your practice run. his way you can fine tune your bike, gear, water and nutrition. Check out their events calendar here.