FERNS CHARITY CYCLE TRAINING
THE Ferns Charity Cycle in aid of Down Syndrome Ireland and Ballycanew Autism takes place on Sunday July 17 from St Aidan’s GAA club Ferns.
This is the last full week of training before the event. It is important to keep up the momentum with your training but also not to try and make up for lost time in previous weeks.
Top of your list of things to do is make sure everything on your bike is working well. If you have any doubt get it sorted ASAP. Pay particular attention to your tyres and brakes.
On your training: you don’t need to have completed 100k or climbed the biggest hills before the big day. If you have a good level of fitness built up the atmosphere and the excitement of the occasion will carry you along.
The biggest challenge of the day is climbing Mt Leinster, so a few words about it. The serious climb comes about 10km from Kiltealy when you turn right for the Nine Stones.
When you make the turn the temptation might be to imagine yourself as Alberto Contador attacking in the Tour De France – not a good idea. You’ll probably blow a head gasket after 500 metres.
At this stage you have 4.5 km and 270metres of vertical climbing to the Nine Stones, so take it easy at the start.
The middle part between the cattle grids, where the gradient rises to 16%, is the hardest. If you find this bit too hard or your gears are too big – there is no shame in walking it. When you pass the second cattle grid the gradient eases but it will still feel hard because of the effort needed to get that far.
If you need to take a break do it before the last 500 metres so you can get back on your bike for the summit photo! Then you can enjoy the long, mostly downhill, spin to Bunclody.
Below is week 6 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/.ie
If any ladies who would like to try a group spin, Slaney Cycling Club’s Bernie Whelan has organised Ladies (beginners and experienced) spins at 7pm on Wednesdays from the Tour de France monument across from Pettitt’s in Enniscorthy. All Welcome. Further details on Slaneys Facebook page
Good luck with you training.