Gael Force Training Tips 2010

Welcome to Marrey training systems tips for GF6, Padraig finished 3rd in
2007 and 4th in 2008 and 2009, he is also one of the organisers of the Days Adventure Duathlon in 2009 which will be known in 2010 as the Harlequin Adventure Duathlon.

Padraig hopes to pass on his knowledge of coaching and racing helping participants in their preparation for the adventure race of their lives in 2010.

The past 24 months has brought about a HUGE interest in strenuous endurance
events with numbers soaring at all events, be they running, cycling, Triathlon or adventure racing.

The West of Ireland is lucky as it holds Europe biggest Adventure races called the Gael Force 6.(GF6)

The idea behind the event is that the 65k route could be completed inside 6hours for the reasonably fit enthusiast, still this event is not for the faint hearted as they forgot to tell you that the route is the toughest around that will challenge you mentally and physically, leaving your body in no doubt about its severity when the challenge is completed, leaving every limb aching for days after.

The Route starts at Glassan Beach near Tully Cross out on the shores of the Atlantic in the West of Ireland, where participants line up on the beach, ahead lies a 12k hilly cross country run to Killary adventure centre, next is a bumpy 1.5k kayak across Killary Ford, the first 40 kayak across in solo Kayaks the rest of the participants can do it in pairs, off the kayaks and climb the steep bank for another 3.5k cross country run to Delhi Adventure centre, where participants can change shoes to hop on their bikes for a 30k up hill cycle to the back of Croagh Patrick (The Reek). This part of the course is different from last year, with the last 4k is on a rough fire road up to the Croagh Patrick transition area, this will make it a tough finish to the bike.
 Now the fun starts as participants are nearly running on empty with the tough hike of Croagh
Patrick looming ahead, roughly this is a 30 odd minute hike for the Elites or up to 90mins for
the novice, taking the correct line is very important, the Elites like to go straight up, but I honestly prefer the path which is a bit longer but easier on the limbs. The fastest way down is as the crow flies, straight down....

After running, walking or crawling back down the Reek to collect your bike, the last but fearsome section of this event lies ahead, the 12k bike ride has a few hidden secrets, the first 3k are sound but when you arrive at the top of the hill nicknamed locally as the Skelp, this is where you have to decide how good your bike handling skills are as this section is steep with a downhill on very rough terrain, the good news it only lasts 1km, so if you don’t feel comfortable then its best to throw the bike on your shoulder and jog down. When the off road section is finished it’s only 7k to the finish which is mostly downhill.
Finally when you reach the finish of the bike there might be a surprise of a
short obstacle run to the finish line be prepared . For a total of 65 kilometres.

With 3000 people already entered, its NOW time to start your specific training.

Equipment tips
To start of with I would recommend that you get a good pair of running shoes, I
recommend Solomon speed cross 2 they are sturdy and have a good sole with plenty
of grip.
Get a good running camelback or rug sack not too big but one that fits
all the mandatory kit that is required for Gael Force 6.
Fit good tyres to your bike, ones that will hack the gravel and stones, Ideally Continental Gator skins or Specialized Armadillos size 23, Tyre pressure is very important, check the side of the tyre for recommended tyre pressure. A road racer is best, but a hybrid could also do the job. Make sure the bike is in good working order, probably best to get it serviced.
See www.marreybikes.com for deals of GF6 packages

Now you can start training.
With 15.5k of running and 40k of cycling in is important that you do plenty
of both. At first aim to build up your endurance so that you know that you
can complete the distance in both disciplines

In week one aim to run 20-30k per week and cycle up to 80k, not all at once
though, break into sessions.

Training Plan.

Monday: Run 4k on a hilly off road course and cycle 20k again on a hilly course

Tuesday : Run 10k, break this session into intervals of 5minutes

Wednesday: Cycle 30k over the hills

Thursday: Day off or REST DAY

Friday: Brick session run 8k followed by 20k cycle.

Saturday: Day off

Sunday: long flat run 12k followed by 40k hilly route

The key is to start slowly, but gradually increase distance and intensity.
Also aim to look for hillier routes (mountainous best of all) to train on especially for the running, down hill running is as important as the up hill training.
If possible it would be a big advantage to have a look at the course especially the last third, which includes Croagh Patrick.
On the Bike, cycling skills are important as there are fast descent both on road and off road.GF 6 is hard with rough off road sections and hilly road sections.

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