June
Six weeks to go !!
Ok So you didnt quite do as much training as you planned. In fact you only got the bike serviced and thought it a pity to get it dirty. No worries, about 50% of riders in the Ring of Kerry Cycle will only be really getting down to it now.
The weather is great,and seems settled for a while, Put in four weeks of effort and ease off for the last week and you will get there!
Try to sort a schedule for yourself based on the 12 week plan in the last months notes.Build it into your lifestyle and find a few hours you are free to do a few extra miles. The trick is to sneak a few extra miles in, a sneaky afternoon or morning spin to add to your mileage. Tack on an extra loop at the end your spin. All those cyclists on the road these days look the same and you can allways deny you were out, claim you ‘havnt done a tap’. A bit like the extra two pints you did’nt have last night ! If you feel tired it was the miles, sorry pints !! Now is a great time to stick all the cynics for a bit of sponsorship. Family, workmates, disapointed rugby fans and pubs full of world cup experts.
A few things you need to do.
- Get the bike fixed
- You will need a bottle and cage, a pump and spare tube/tools fitted.
- A decent spare set of cycling shorts and gear and a rain jacket.
- REGISTER NOW !! On line…
- Ride in a group it will stand to you on the day
- Try an organised cycle, charity spin, club run. In Kerry the Emergency services cycle is on the bank holiday weekend Saturday.
- As there are only a few weeks to go a few quiet weekends of early nights, decent food, no booze, fresh air and training would’nt hurt. No honest !
And so to the great day!
Ease off the training for the last week. Get plenty of sleep. The night before you must eat well, load on the carbs, have the dessert trolley, all of it. Hydrate, but dont go mad. This is not a race, you will have all day to eat and drink, and the organisers try to supply plenty for everybody
Every year a couple of hundred set off hungover having gone ‘ for just the one ‘ the night before. It is just not worth it, dehydration adds to the suffering and if you survive the day you will be useless for a decent night out afterwards. There is no creamier pint than the one after 175 km round Kerry !
Register early, Friday night in Killarney and a bit of grub and an early night. Saturday morning from 5.30 am, but either way you are looking at a very early start. A good breakfast, porridge / cerial / museli , fruit / yoghurt. Try pancakes / maple syrup or scrambled eggs / brown bread.
Start off at a steady pace and dont mind others tearing past, as the day is long and the hills are on the second half of the day. Caherciveeen at your leisure - 4 hours is fine - stop for food and hydration. The new school and the team there have fed thousands of riders over the years and deserve all the thank you’s you can muster.
If you puncture FIX IT ! Stand by your bike and someone will stop and help. Leave the repair crew to sort serious problems, and anyhow the wait is not worth it.
Kenmare is an important stop where some food and tea will fortify you for the climb up Molls Gap. Don’t make the mistake of skipping through as late in the day you will run out of fuel and risk getting ‘the knock’. Finally take it easy on the decent down Ladies View which can be slippery when wet, and remember that AFTER the decent there are still 15 km to go . Good Luck. !
April
The long evenings are in now and so far the weather has been fantastic.
You will have to up the training as there are no real excuses left …..
I have drawn up a training plan which is suitable for anybody with a little experience and a basic level of fitness. If you participate in any other type of sport try substitute one or two of the evening spins for an alternative exercise and then as you near the ring of kerry date increase the cycling spins.. you can always return to the other sport if you don’t fancy continuing on to another lesser cycling event ie The Ras or the Tour De France !
Remember :
The ring route is long with climbs and a tough finish over Molls gap.
Your bike will have to have suitable gears with a low ratio for the hills. Get your local bike shop or experienced cyclist to give you some advice regarding this. A triple chainring or bottom gear of 39 x 24/26 will be necessary.
Don’t make the most common mistake of riding too high a gear. Heavy gearing means you are labouring to turn the pedals. Change to low gears, spinning the pedals at about 75/ 85 revs per minute, changing the gears all the time to maintain this cadence uphill and down.
Try experience training in a group as this will help you on the day. You need to experience group riding, learning to slipstream the rider in front and follow a wheel, especially on a windy day.
Go out on a wet day as the experience of riding in a group in rain and the tricks required to avoid falling off / potholes / braking / calling obstacles will stand to you on the day.
Try create your own training programme built around your work / spare time / going to the pub / thought you said you were cutting the grass routine. A little spin is better than none, 30k three times a week better than 160k twice a month. There is no need to do any 160k spins ever before the day. If you can do 100k without being totally knackered you will manage 170k as a once off.
The training programme is based on four days training each week with rest periods in between. Mix your routine with other forms of exercise, swim , walk, handy cycling or stretching. Try keep the legs up, sit instead of standing, even in the pub!
Ring Of Kerry Cycle Training Programme
| Week |
Sat |
Sun |
Mon |
Tue |
Wed |
Thurs |
Fri |
| 1 |
20k |
20k |
Rest |
15k |
Rest |
15k |
Rest |
| 2 |
20k |
20k |
Rest |
15k |
Rest |
15k |
Rest |
| 3 |
25k |
25k |
Rest |
20k |
Rest |
20k |
Rest |
| 4 |
25k |
25k |
Rest |
20k |
Rest |
20k |
Rest |
| 5 |
30k |
30k |
Rest |
20k |
Rest |
20k |
Rest |
| 6 |
30k |
30k |
Rest |
20k |
Rest |
20k |
Rest |
| 7 |
40k |
40k |
Rest |
25k |
Rest |
25k |
Rest |
| 8 |
40k |
40k |
Rest |
25k |
Rest |
25k |
Rest |
| 9 |
40k |
50k |
Rest |
30k |
Rest |
30k |
Rest |
| 10 |
40k |
60k |
Rest |
30k |
Rest |
30k |
Rest |
| 11 |
50k |
70k |
Rest |
40k |
Rest |
40k |
Rest |
| 12 |
50k |
80k |
Rest |
40k |
Rest |
40k |
Rest |
There are a number of easy cycling events over the coming months, and participation in one would be a fun way of ” getting in a bit of sneaky training ”
In Kerry try the Kerry Emergency Services cycle on Sat 5th June starting from Killarney fire station at 10am.
http://kerryemscycle.com/
Or
andaingeanbranch@into.ie
Try Irishcycling .com for a full list of events nationwide
MARCH
In early March the evenings finally stretch, and most people go and cut the grass. Others, however, having totally reneged on their new year resolutions will turn their thoughts to a bit of exercise.
From the comfort of the car seat one can spot the local cycling champ effortlessly gliding along at 35kph into the teeth of a gale. “That must be great fun” and “sure if that ould eegit can do it anybody can.”, and on both counts you are right !
The annual Ring of Kerry Cycle is not a race or even a mild competition. It is however 112 mls ( 179km sounds longer ! ) and a serious challenge for anybody considering getting in shape for the summer. It is easily acheivable by a non cyclist starting in spring and “getting out for a few miles” Complete beginners should consider the following points.
· Any type of cycling will get you started. A spin to work two or three days a week if it is dry, is excellent.
· Any bike will do to get started. Rob the one that is never used in the shed, borrow your mates and forget to return it or use the girlfriends – you can allways say you are on your way to the shops.
· You dont have to kill yourself pushing hard. A handy spin say 15 km on rolling countryside spinning low gears is fine
· Treat yourself to a pair of cycling shorts. Allways worn against the skin ( no undies ) beneath a tracksuit legs is fine. It is too cold at present to go barelegged. A decent dryflow vest is a very comfortable investment. Keeps you dry even if you stop for whatever.
· Aim for a destination, have a cup of tea/ break and return. The object is to enjoy the trip \ exercise. Cycling does not have to be a punishing regime !
· Wear a helmet, watch for dogs/potholes/nasty little drivers and showoffs pedalling off into the sunset. It is March, come the summer you will wreak revenge!
· Don’t go out at night in the dark. Next year when you are experienced you can get lit up like a Christmas tree and strike off.The long evenings will be in soon.
· At this stage 30 mile spins should be your maximum. The object is to just get out and enjoy the bike. Next month you will have to up the training a bit..
· Be seen by every doubter/cynic/relative/workmate that “ never saw you on a bike before” They can all be tapped for sponsorship in a few months!!
· Look out for the April notes regarding a training plan…..
Good Luck !
Preparation Advice for Cyclists
Training
The way to plan your training is to work backwards from the cycle day so you can plan a progressive program of training sessions allowing for recovery and easy week before the cycle. You should try to do progressively more mileage each week leading up to the cycle, with an increase of 10% each week. Fitness works on the basis of stress and recovery where the stress is the training load and the recovery period is where the body adapts and gets stronger for the next load. So resting after training is vital. The more you can simulate what you will do on the cycle day the easier you will find it.
When training, cycle in pairs where the road allows this (i.e. where there is a broken white line). Rotate the people on the front of the group every 3-5 minutes depending on the wind to give them a break. Cycling behind somebody saves you 30% effort. The way to rotate cyclists, is for the cyclist on the outside to move forward and into the left ahead of his/her partner this then creates a gap for the cyclist behind him to move up alongside him/her at the front of the group.
Equipment
The most important piece of equipment you have is yourself so look after it :-). The best way to ensure this is that you have a safe bike, wear a helmet and ride safely on the road. The following items should be checked on your bike as soon as you can and NOT the morning of the cycle:
- Brakes – No harm in investing in new brake blocks (~€10)
- Cables – Brake and Gear cables
- Tyres – Check for nicks and weakness likely to cause puncture
- Chain – Oiled and running smoothly
- Gears – Check that are not jumping or causing chain to slip off
- Bars – Ensure they are straight and tight
- Water-Bottle cage – Get one if you don’t have one.
- Saddle – Have you got the height checked for you?
It may be best for your local bike shop to help you with the above.
Clothes
The best approach to take is to wear a few layers that can easily be removed. The most important layer is the one next to your skin. A breathable t-shirt is well worth the investment if you intend to do any regular exercise. This will help to keep the moisture of the body preventing you from getting cold if you have to stop. A helmet is essential and no cyclist is allowed start without it.
Remember to pack your spare cycling gear in small bag. The cycling bag will brought in a support van and you will have access to it during the cycle.
Please review the list of recommended clothing/items:
- Light Rain Jacket
- Padded Cycling Shorts / leggings
- Helmet (helmets must be professionally fitted)
- Warm Footwear
- Change of Socks
- Water Bottles on your bike
With regard to buying clothes specifically for the cycle, a helmet and cycling shorts are needed. Leggings for warmth are good also; you can make do with tracksuit bottoms although they can be more uncomfortable if they get wet. You do not need to buy an expensive breathable rain jacket, any light rain jacket that you already have will suffice; it should be small enough that you can stuff it in a back pocket if you are too warm.
Rules and Etiquette for Safe Group Cycling
- No helmet = no cycling. You will not be permitted to come on the cycle without a helmet.
- Ensure your bike is roadworthy and that the brakes are in good working order.
- Cycle two abreast.
- Maintain your line. Notice how steady the experienced cyclists are. Do not swerve out into the path of cars or other cyclists which may be passing. Do not constantly chop and change position.
- Stay the right distance from the bike in front – half a bike length is about right. You can save about 25% of your energy by riding on the tailwind of the bike in front. By the same token don’t overlap wheels with the bike in front – one swerve and you could both go down, possibly bringing more people with you.
- Signal and call when turning, moving out, slowing or stopping so that other cyclists and cars will know your intentions.
Happy Safe Cycling!
