Training for Gael Force 2009

Welcome to Padraig Marrey training tips for GF6, Padraig finished 3rd in 2007 and 4th in 2008 but could have won as he punctured while leading going into the last stage with only 8k remaining.

Padraig hopes to pass on his knowledge of coaching so that participants are ready for the adventure race of their lives in 2009.

It seems 2009 has brought about a renewed interest in strenuous endurance events with numbers soaring at all events this year be they running, cycling , Triathlon or adventure racing.

The West of Ireland is lucky in that it holds one of Europe biggest Adventure races called the Gael Force 6.

The idea behind the event is that the 65k route could be completed inside 6hours, not for the faint hearted as they forget to tell you that the route is one of the toughest that will challenge every limb in the body.

The Route starts at Glassin Beach near Tully Cross, where participants line up on the beach before a 12k cross country run to Killary adventure centre, after a brief time out next is a 1.5k kayak across Killary Ford which is done in pairs, followed by another 3.5k cross country run to Delhi Adventure centre, where participants change shoes to hop on their bikes for a 30k up hill cycle to the back of Croagh Patrick (The Reek). Now the fun starts as participants are nearly empty the through in the hike of Croagh Patrick which is roughly a 30minute hike for the Elites or up to 90mins for the novice.

After running back down to collect your bike again last but not least there is a 12k cycle home to the finish with 5k of it across a path that is rough and hilly but can be done with a road racer.

Finally when you reach the finish of the bike there might be a surprise of a short obstacle run to the finish line at Westport House. For a total of 65 kilometres.

This year the numbers will be huge with 2500 people already entered, so NOW is the time to start training.

To start of I would recommend that you buy a good pair of running shoes, I recommend Solomon XT lites they are sturdy and have a good sole with plenty of grip.

2nd get a good running camelback or rugsack not too big but one that fits all the mandatory kit that is required for Gael Force.

3rd fit good tyres on your racing bike, ones that will hack the gravel and stones.

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 week one aim to run 20-30k per week and cycle up to 100k, not all at once though, break into sessions.

 

Training Plan.

 Monday run 4k and cycle 10k Tuesday run 8k Wednesday cycle 20k over the hills Thursday off Friday Brick session run 8k followed by 20k cycle. Saturday off Sunday long run 10k followed by 30k hilly route

The key is to start slowly, but gradually increase distance and intensity. Also aim to look for hillier routes to train on especially for the running as the GF 6 is hilly.