Getting ready for Yeats Tour
AS the countdown is very much on to the Sport Ireland Yeats Tour of Sligo 2017, I will be giving training advice in the run up to the event weekly in the Sligo Champion. I will be covering all the routes, 60km, 100km and 160km and what you should be doing to make sure you’re ready for the day. 60k Lough Gill Circuit Most people of average fitness levels should be capable of completing the 60 km distance with a small amount of consistent training for 4- 6 weeks. Type of Bike: Hybrid – commuter bike – Road bike Training this week: Two to three easy cycles of 30 to 50 minutes on flat to undulating routes. The effort should be moderate, at talking pace, just getting used to pedalling the bike on a gear that has your legs rotating at a comfortable pace. 100km Innisfree Tour This is for people who are already doing some cycling. 100k is a good challenge and consistent training is required/
Bike: A good road bike is best for this distance although a hybrid could be used. A good selection of gears to cope with various types of terrain is required
Training: A combination of cycling and other activities. Up to 6 hrs cycling per week should be plenty.
Training this week: x 2 - 3 days, cycle 2- 3 hrs at talking pace. Midweek one bike session or other training. 160k The Ox Mountain Challenge This requires focused cycling training and a longer period of training prior to the event.
Bike: A good road bike is best for this distance with a good selection of gears to cope with various routes.
Training: up to 10- 12 hours training some weeks will help- prepare for these distances.
Training this week: 3 to 4 bike sessions. Increase the distance or time of your usual sessions by 10%. Tasks this week Saddle height Check that your saddle height is correct. Here is a simple method. Notice the bend at Nicolas Roches left knee when his pedal is at the lowest point.
Adjust your own saddle height until it has a similar bend in the knee of the lowest pedal. PHOTO 1 Service bike Have your bike checked and serviced. Good tyres and wheels are essential. Well serviced brakes will help keep you safe. Safety Always wear a safety helmet - look where you are going at all times – wear brightly coloured clothes and use a rear bicycle light to make yourself visible.. Stay on safe flattish routes. Avoid high speed descents until you have the skills for them. PHOTO 2 Local Cycling Club Contact your local cycling club and check if they have any beginner groups. Join up, they are great for learning cycling skills. www. cyclingireland. ie for clubs Fitness/ Training: A mix of other sports activities and cycling is ideal to produce a good level of all round fitness.
Health check: If you haven’t exercised for a long time and have any health issues check with your doctor is it ok for you to participate.
The Sport Ireland Yeats Tour of Sligo is open for entries. Sligo looks forward to welcoming 2000 cyclists to Sligo for the May Bank Holiday week end and we would be delighted if you could join us.
Some New climbs and route sections on the 100km/ 160km. Also, a hot meal at the end for all