Equipment

What gear do you need to bring with you on the day.

COMPULSORY KIT LIST FOR CYCLISTS

– Helmet

– Light Rain Jacket

– Bike

– 2 Spare Tubes

– Spare Socks

– Cycling Shorts

– Rain Trousers

– Water Bottle (on bike)

– Gloves

– 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

Small towel

Just in case you get sweaty

Spare clothes

Just in case you get wet

Spare socks

Just in case you lose one pair

Gloves

It will keep your hands warm

Rain gear

It’s Ireland, it will probably rain

Spare tubes

Bring two, specific for your bike

CHECK YOUR GEAR TODAY!

Cables

Make sure brake cables are attached correctly.

Chain

Make sure chain is oiled and running smoothly.

Water Bottle Cage

Get one if you don’t have it, you will be thirsty.

Bars

Make sure they are straight and tight.

Tyres

Make sure they are correct pressure.

Gears

Check that they aren’t jumping.

Brakes

Might be worth to invest in new brake blocks (€10).

Saddle

Have you got the height checked for you?

Training

Sample training plan to help you cycle the 100km or 200km with ease.

Social Cyclists or Non Cyclists Guide

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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.