FERNS CHARITY CYCLE TRAINING
There are five weeks left until the Ferns Charity Cycle in aid of Down Syndrome Ireland & Ballycanew Autism Unit which takes place on Sunday July 17 from St Aidans GAA club Ferns.
Both routes are very challenging so it is very important to get adequate training done to be able to enjoy the event.
The 50km route includes: Ferns- Ballycarney- Ballindaggin- Kiltealy- Halfway House- Bunclody- Ballycarney- Ferns.
The 100km route involves: Ferns- Ballycarney- Kiltealy- Mt Leinster- Bunclody- Tullow- Shillelagh- Carnew- Sliabh Bhui- Ferns.
TIPS
Cadence and Gearing. At this stage it is still about building up time on the bike and getting your muscles used to cycling. One mistake beginners make is to push too heavy a gear. It is far more efficient and economical to use an easier gear at a higher cadence. (Cadence is your rate of pedalling measured by each full revolution of the crank ( pedal). Your muscles will tire a lot quicker if you are pushing too heavy a gear – so use the gears.
Saddle Height. Too low a saddle will put a lot of pressure on your knees and can over time cause knee pain. Too high a saddle will cause you to rock from side to side and the extra friction can result in saddle sores. While a professional bike fit is the best way to set your saddle height the following will get you in the ballpark.
The heel-to- pedal method involves sitting on the bike, be it on the turbo trainer, holding a chair or table or just leaning against the wall. Place your heel on the pedal and pedal backwards to reach the 6 o’clock position ( bottom of the down stroke). Your knee should be completely straight. If your knee is still bent you need to increase the height, adjusting in small increments each time, and if your heel loses contact with the pedal then you need to lower the saddle. ( NB Heel on pedal is NOT the normal pedalling position).
Below is a suggested plan for a beginner/ improver which should get you to the required fitness level needed to complete the Sportive in comfort. The main aim with your training is to get out regularly and to gradually increase the distance week by week
For further information including routes and other queries visit the Facebook page Ferns Charity Cycle
TRAINING PLAN (100K IN RED)
Monday: rest; Tuesday: 20k, 25k; Wednesday: rest; Thursday: 20k, 25k; Friday: Rest; Saturday: 25k, 40k; Sunday, 25k 50k; Total: 90k, 140k Rest means you can still do other activities: Walk, Swim, Gym etc or even a very leisurely cycle. Good luck with you training.