Training For The An Post Tour Sligo

Summer is only a few weeks away, and after the launch of the An Post Tours of Sligo last week this gives you ample time and plenty of opportunity for you to get fit.

With 3 different routes to choose from, there are plenty of options for the recreational enthusiast.

You do not have to be a an expert to take on any of the 3 routes but if you want to be comfortable it is advisable to take in to account what is required to complete the distances.

This week we will start by putting together a training plan for the scenic 60k Lough Gill Circuit, with moderate fitness level a beginner could do this challenge.

The first question many people ask themselves how do you get started in the world of cycling? If you’re come to the sport with the intention of getting fit in a safe, fun way then look no further.

Cycling will do wonders for your fitness without over stressing your joints or your heart and before long you’ll be thrilled at the prospect of your next bike ride.

First though lets sort out some basics, if the last time you turned a pedal in anger was to get to school on time, your fitness may not be exactly be in the top grade, rather than hoping straight on to your bike it might be a good idea to work up to the real thing using gym exercise bike or spinning bikes at your local gym.

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....

In this weeks article we will look at the requirements to be fit for The Lough Gill Circuit - 60 km

Fitness training wise, a person can get fit for the 60k event by building up to cycle 1-2 cycle spins per week of 60-90mins at low/moderate intensity and maybe 1-2 gym sessions working on cardiovascular, following this routine for the next 6 weeks would be more than sufficient. Remember to stretch after each session to avoid stiffness, your local gym instructor will help you here or else get advice from your local cycling club.

Before you hop on your bike that has been stored away in the shed for years!! dust of the cobwebs and get your bike serviced by your local dealer, otherwise you may run into problems.

Below is a table, which will aid you in your quest to get fit, by setting some simple goals as well re different areas of your fitness it wont be long till you are flying along the road.

If you already have a bike its very important that it fits you, personally I wouldn’t recommend riding a mountain bike over that distance as it would be quite a chore but it could be done, I would recommend a hybrid or racer type bike as they are easily pedalled because they are light and their tyres are narrow and can be pumped quite hard.

This plan can be changed around to suit your weekly schedule.

Contact your local cycling clubs as they have coaches who cater for all abilities.

In the next few weeks we will look at the following areas.

Training for the OX Mt challenge (160K)

The next phase in the Lough Gill training plan.

Nutrition and hydration

Bike set up

The pre event, build up, equipment, what to wear etc.

Padraig Marrey personal trainer and cycling coach to some of Ireland leading professional cyclists.

See www.marreytrainingsystems.com for useful tips on cycling.