Last minute Tips for the Mask Challenge

With only 2 weeks to go to The Mask challenge, if you have not trained for the event yet do not worry, you still got time.. but your goal will now be to finish rather than setting a blistering time.
Aim to do from 3-6 short spins in the next 2 week period, this will help greatly to your satisfaction of the challenge as you will have prepared your legs and Bum for what lies ahead.
For a new comer their first spin on the bike usually ends with “my bum or rear end is killing me” the best way to over come this is by doing a few short rides from 20mins to 60 mins just pedalling easy, so that on event day you are more used to cycling.
Other advantages are, you get used to controlling the bike as well as getting used to the different gears, this is very important area as start off in to big a gear and you will pay for it later. Aim to pedal at between 75-85 revolutions per minute, fitter cyclist can pedal at a higher rate. Pedal less than this and you run the risk of running or cycling out of steam.

The last few training sessions
Week starting April 28th 2-3 spins of 30mins, aims to get used to saddle, bike control, gears and getting position right for event day.
Week starting May 5th, do 2 spins with the last on the Thursday evening. This week is not the time to over load the body so just enjoy the bike by cycling gently so that you have full reserves for your May 10th Mask Challenge.

Taper down from May 5th
With only a few days to go to your challenge around Lough Mask, now its time to start tapering down.
Only go out for a 2 short spin with the last on the Thursday evening no longer than one hour.
This challenge will see all types having a go from people who put in weeks of training to ones who will just turn up on the day, either way cramming a load training in the last few days is a big No No.
It’s a case of either being fit or hoping for the best on the day, as putting your body under stress in the days prior to the event will only leave you exhausted and unable to do the event enjoyable.

Things to check in the days leading up to your challenge.
For Novices I would recommend that you visit the doctor to get checked out, it’s only a pre-causationary measure.

Tips

Bike: Make sure your bike is in good working order, tyres well pumped, brakes and gears working and that it fits you are properly. Visit your local bike shop if you are unsure. Bring spare tube, pump and some snacks for the journey. And carry a water bottle as fluids are very important.

Clothing: bring clothes that are light and that can be easily taken off as you cycle, you will heat up rapidly. I would recommend shorts especially with a padded seating for added comfort. Gloves are a good idea as hands and shoulders take a lot of batting from the road surface. Bring a rain cape or light outer jacket as you can cool down when you stop at the designated stops.

Helmets: are a must for this challenge as road and personal safety is to be clearly adhered to.

Remember to get plenty of sleep in the days prior to the event.
Eat good quality food during your build up.
Make no major changes to bike, eating habits etc in the days coming up to your event.

During the event.
Aim to cycle with people who are of the same ability as you, this makes the challenge much more enjoyable. Pace yourself throughout the event, if you like you can up the pace after half distance. Drink regularly at least every 15 mins.

After the finish take on more fluids and food and do a little stretching of all the major muscle groups this will help to prevent soreness the next day.
Finally enjoy yourself, you did a good deed for others in doing the Mask Challenge.