FERNS CHARITY CYCLE TRAINING
WITH FIVE WEEKS to go, hopefully your training is in full swing for the Ferns Charity Cycle in aid of Down Syndrome Ireland and Ballycanew Autism Unit which takes place on Sunday, July 17, from St Aidan’s GAA Club, Ferns.
On the day of the sportive you may find yourself cycling in a large group of fellow cyclists. If you are not used to riding in a group, rolling away from the start line of a sportive surrounded by other riders can be intimidating. The benefit of being in a large group is making the ride much easier by gaining the shelter that the group gives from the wind. A few essentials to remember when riding in a group
Communicate: Riders at the front will communicate by shout or hand signal any hazards that they see i.e. potholes, junctions, cars coming the other direction, riders slowing or braking etc. Pass on these warnings to riders behind.
Be aware: Stay relaxed but be constantly aware looking beyond the riders in front of you to get a heads up of the road in front.
Obey the rules of the road: Sportives are on open roads so ride accordingly. Respect junctions and stay on the correct side of the road no more than two abreast. If there is traffic behind single out, when safe to so, and let traffic pass safely.
Ride consistently and predictably: Hold a straight line, don’t weave, if you stand out of the saddle don’t let your back wheel drop back. Let others know before you make a manoeuvre.
Don’t overlap wheels: Allow yourself a little space between you and the rider in front in case they brake suddenly.
If possible, try to get a bit of experience cycling in a group before the big day.
Below is week four of 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 or visit the Tour de Leinster website at downsyndrome.ie/tour-de-leinster/
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 your training. PAUL BOLGER OF SLANEY CYCLING CLUB