Final preparation for An Post Tour of Sligo

Whether you have Trained or not its time to take on the An Post Challenge Sunday May10th
In the few days that are left to the challenge you will be asking yourself have I done enough! Well the only way to find out is to have a go!
The last thing you should do is to cram a load of training in, in the days prior to the event as this will only leave you tired, aim to do one or two short spins in the week before, with the last spin being on the Thursday, this will leave you nice and supple for Sunday’s event.
With the extra time you have available, do a check of your clothing, bike, food and fluid you are going to take with you and keep an eye on the weather charts.
Depending on the distance you are doing, the requirements will be slightly different, for the shorter distance you will need some snack foods and water but not as much as you would need to do the Ox Mountain challenge.
During the Challenge you will burn approx 500-700 calories per hour depending on the intensity you cycle at around the route, so it’s important to keep topping up with energy bars or fruit and to hydrate every 15mins with 100-150mls of water or fluids.
Think of your body as an engine of a car no fuel and it will not perform…

Planning is hugely important when it comes to taking on a challenge.
The simple slogan of “failing to plan is planning to fail” may getting you thinking…
Set your self a Goal for the event !, write down what time you hope to complete the distance in? this will help plan how much water and food you will require.

What clothing do you need to wear?
A comfortable pair of cycling shorts are essential, an under vest, one or maybe 2 outer jerseys and maybe a light rain jacket are all highly recommended.

The bike :Go through the gears, check tyres for cuts and that brakes are working. Tyre pressure needs to be around 100psi for a standard 700c wheel any less and you run the risk of puncturing.
Carry a spare tube, pump and tyre levers, these can be put into your saddle bag underneath the saddle of the bike.

Check out the route on the map at sign on and become familiar with the small village names as this will help you motivate yourself to keep going, it also gives you a good idea where you are on the route if you have a big mishap.
Safety on this event is paramount so abide by the rules of the road as the roads are not fully closed even though they are marshalled.
Remember to bring and wear a helmet, a pair of cycling mitts are also handy for hand comfort and if its sunny sunglasses will help to make you look cool.
Last but not least.. its all about fun, so if you are doing the An Post Tour of Sligo for as a personal challenge or for a charity make sure you enjoy yourself.
 
The Hazelwood Family Spin 10 km
Description: The Hazelwood Family Spin, at 10 km, is a gentle event for those new to cycling and is particularly suitable for family participation...
The Lough Gill Circuit - 60 km
Description: The Lough Gill Circuit, at 60 km, is a relatively flat route that is suitable for those who have a good level of fitness and will be enjoyed by leisure cyclists as well as more experienced touring cyclists..
The Ox Mountain Challenge- 160km
Description: The Ox Mountain Challenge is a tough and challenging cycle and not for the fainthearted. Almost 160 km (100 miles) in distance, it includes a number of challenging climbs and is suitable for people who want to stretch themselves and also the very experienced cyclists....

Padraig Marrey personal trainer and cycling coach to some of Ireland leading professional cyclists.
See www.marreytrainingsystems.com for useful tips on cycling.