EquipmentWhat gear do you need to bring with you on the day.
COMPULSORY KIT LIST FOR CYCLISTS
– Light Rain Jacket
– 2 Spare Tubes
– Spare Socks
– Cycling Shorts
– Rain Trousers
– Water Bottle (on bike)
– Change of clothes
Remember to pack your spare cycling gear, spare tubes and rain clothes in small bag separate to your weekend bag. The cycling bag will be brought in a support van and you will have access to it during the cycle (whereas your weekend bag will be brought on the collectors’ bus).
If you don’t have a Helmet you will not be allowed to cycle.
YOUR DAY BAG SHOULD INCLUDE
Just in case you get sweaty
Just in case you get wet
Just in case you lose one pair
It will keep your hands warm
It’s Ireland, it will probably rain
Bring two, specific for your bike
CHECK YOUR GEAR TODAY!
Make sure brake cables are attached correctly.
Make sure chain is oiled and running smoothly.
Water Bottle Cage
Get one if you don’t have it, you will be thirsty.
Make sure they are straight and tight.
Make sure they are correct pressure.
Check that they aren’t jumping.
Might be worth to invest in new brake blocks (€10).
Have you got the height checked for you?
TrainingSample training plan to help you cycle the 100km or 200km with ease.
Social Cyclists or Non Cyclists Guide
|Week 1||Rest Day||10 Km||Rest Day||10 Km||Rest Day||20 Km||Rest Day|
|Week 2||15 Km||Rest Day||15 Km||Rest Day||15 KM||Rest Day||25 Km|
|Week 3||Rest Day||20 Km||Rest Day||20 KM||Rest Day||25 Km||Rest Day|
|Week 4||25 KM||Rest day||25 KM||Rest day||25 KM||Rest Day||30 KM|
|Week 5||Rest Day||25 KM||Rest Day||25 KM||Rest Day||25 Km||35 KM|
|Week 6||25 KM||Rest Day||25 KM||Rest Day||25 KM||Rest Day||35 KM|
|Week 7||Rest Day||25 Km||Rest Day||25 Km||Rest Day||40 Km||Rest Day|
|Week 8||30 Km||Rest Day||30 Km||Rest Day||30 Km||Rest Day||50 KM|
|Week 9||Rest Day||30 KM||Rest Day||30 Km||Rest Day||60 Km||Rest Day|
Regular Cyclists/Fit Guide
|Week 1||Rest Day||20 Km||Rest Day||20 Km||Rest Day||50 Km||Rest Day|
|Week 2||25 Km||Rest Day||25 Km||Rest Day||25 KM||Rest Day||50 Km|
|Week 3||Rest Day||25 Km||Rest Day||25 KM||Rest Day||75 Km||Rest Day|
|Week 4||25 KM||Rest day||25 KM||Rest day||25 KM||Rest Day||75 KM|
|Week 5||Rest Day||25 KM||Rest Day||25 KM||Rest Day||40 Km||50 KM|
|Week 6||25 KM||Rest Day||25 KM||Rest Day||25 KM||Rest Day||75 KM|
|Week 7||Rest Day||25 Km||Rest Day||25 Km||Rest Day||75 Km||Rest Day|
|Week 8||30 Km||Rest Day||30 Km||Rest Day||30 Km||Rest Day||100 KM|
|Week 9||Rest Day||30 KM||Rest Day||30 Km||Rest Day||100 Km||Rest Day|
Remember if you can’t stick to the training plan above then ensure you get out on long spins at the weekend.
If you plan on doing stage 1 you should be aiming for an average speed of 25kph and maintaining this over a 2 hr period before needing a rest by week 3.
If you are aiming to complete stage 2 you should be able to cycle at an average of 20kph for an average of 1 hour before needing a rest by week 3.