Ferns Charity Cycle Week 2 training plan

With six weeks left to go hopefully you’ve been getting out on your bike doing a little training. There is still enough time to get yourself fit enough to take part in 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.

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 What to bring on a cycle: Get a saddle bag large enough to hold a spare tube, tyre levers, puncture repair kit and Multi Tool. Also get a small hand pump with a bracket that attachs to the frame of the bike.

Drink – If you are on a spin of less than 1.5 hours you will only need to bring a drink with you. Water or diluted orange is fine. If your bike hasn’t got a bottle holder you should be able to pick up one from any bike shop for less than €10. Put two of them on your bike if you intend doing the 100k.

Food – If you are going to be out for more than 1.5 hours you may need to bring a small snack like a cereal bar or a Banana. This is where a cycling jersey with pockets at the back comes in handy.

If you are going to be regularly out on your bike specially designed cycle clothing is a must. Cycling shorts with a chamois ( padding) are particularly important.

Remember the chamois is designed to be worn next to the skin i.e without underwear. The addition of chamois cream will add extra comfort and prolong the life of the chamois.

WEEK 2 (100km in red) Monday: Rest; Tuesday: 20k 25k; Wednesday: Rest; Thursday: 20k 25k; Friday: Rest; Saturday: 25k 40k; Sunday: 25k 40k; Total: 90k 130k

Rest means you can still do other activities Walk, Swim, Gym etc or even a very leisurely cycle.

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 Good luck with you training. Paul Bolger, Slaney Cycling Club