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Performance Hub

Ride stronger. Train smarter. Perform at your best.

Powered by our BNEtoGC partners, the Performance Hub delivers expert training and nutrition advice, equipment tips and practical support to help you conquer the 100km!

Find what you need fast

Winners
Nutrition Info

Healthia
Injury prevention

99 Bikes 
Bike care

Bicycle Queensland
Training plans

Winners

Fuel for 100km: Train your nutrition for BNEtoGC

Riding 100km isn’t just about strong legs, it’s about smart nutrition. One of the biggest mistakes riders make is leaving fuelling decisions until event day. Just like training, nutrition needs practice.

Start rides fuelled
Carbohydrates are your main endurance fuel. Eat carb‑rich meals before long rides and aim to start with full energy stores, which typically last 60–90 minutes.

Fuel early and consistently
For rides longer than 90 minutes, don’t wait until you feel tired. Aim for 30–60g of carbohydrates per hour, consuming fuel every 20–30 minutes. Use training rides to practise consistency and maintain steady energy.

Train your gut
Trial different fuel options during long rides. Bars often work well early, while gels or chews are easier later. Pair fuel with fluids to support digestion. Your gut adapts the same way fitness does, through repetition.

Hydration and recovery
For rides over 60 minutes, drink regularly and use electrolytes to replace sweat losses. After riding, eat carbohydrates and protein within 30 minutes, follow with a balanced meal, and continue hydrating to support recovery.

Nutrition doesn’t need to be perfect, it just needs to be practised. Use training rides to refine what works, so event day feels familiar and confident.



Download the Winners Guide to Endurance Nutrition for practical examples and fuelling support as you train towards B2GC.

Book in with an Allsports Physio today!

Let the experienced physiotherapists and podiatrists within the Healthia network support your journey to the finish line in peak condition.

Healthia
Injury prevention tips

You’re putting in the kilometres, now it’s time to make sure your body is keeping pace.

These key focus areas will help reduce injury risk, support consistent training, and get you to the start line feeling strong and confident.

Pre‑ride musculoskeletal screening

A physiotherapy screening can identify muscle imbalances, joint restrictions, or biomechanical issues that may increase injury risk during a 100km ride. Addressing these early allows for targeted exercises or technique changes to help prevent common overuse injuries.

Lower‑limb load management

Managing training load is essential, particularly for the lower limbs. Rapid increases in distance or intensity can overload joints, tendons, and soft tissue. Aim to increase weekly volume gradually, no more than 10 percent, and prioritise recovery to support long‑term performance.

Get professionally fitted

A physio‑led bike fit considers your individual anatomy and biomechanics. Correct joint positioning can improve comfort and efficiency, while reducing the risk of overuse injuries to the knees, lower back, and neck.

Mobility and strength preparation

Exercises targeting hip mobility, thoracic spine movement, and glute strength help prepare the body for cycling’s repetitive demands. Physio‑guided programs can improve movement quality and reduce fatigue during longer rides.

Don’t ignore warning signs

Persistent soreness, swelling, or sharp pain, particularly in the knees, hips, or back, should prompt a visit to your local Allsports Physio. Early treatment can prevent a minor issue from becoming a ride‑stopping injury.

99 Bikes 
Signs your bike may need some TLC

To ensure your bike is in great shape for both training rides and event day, here are a few indicators it might be time for a service:
  • Unusual noises – Clicking, grinding, or squeaking while you ride
  • Sluggish or rough shifting – Gears aren’t changing smoothly or skipping under load
  • Brakes feeling weak or spongy – Taking longer to stop or not feeling as responsive
  • Worn tyres or low tread – Less grip, especially on gravel or wet roads
  • Loose or creaky parts – Handlebars, pedals, or saddle don’t feel secure

99 Bikes highly recommends a service before the event to make sure your bike is in top condition. A quick tune-up means you can focus on the 100km challenge, not unexpected mechanical issues.

Book your service with a 99 Bikes workshop today and ride with confidence.

Click here to book a service.

Pack Before You Pedal | Saddlebag Essentials 

Don't get caught out on while in the saddle. Here's 99 Bikes’ ultimate saddlebag checklist:

  • Spare tubes or a tubeless repair kit
  • Multitool
  • Tyre levers
  • CO2 canister and adapter or hand pump
Shop 99 Bikes’ staff picks here.

Bicycle Queensland
Training Guide 

Ready to build momentum towards event day? This 100km training plan is designed to help you ride smarter, stronger, and with confidence. With a clear week‑by‑week structure, it balances steady mileage, recovery, and progression to support consistent training all the way to the start line.

Use this plan as your roadmap, adapt sessions to suit your schedule, and focus on building habits that last. With the right preparation, crossing the 100km finish line is well within reach.

Download your training plan today and start preparing for the ride ahead.

Download training plan