Training For The An Post Ox Mountain Cycle Challenge

Last week we looked at the requirements to cycle the Lough Gill Circuit (60K), this week we break down what is needed to complete the Ox Mountain challenge (160k).
To cycle 100miles is a feat and a monumental goal for nearly all cyclists, you ask any experienced cyclist about there first 100mile cycle and they will usually have fond memories be they good or bad but they will always remember it.
To be honest to cycle 100miles in one go, can actually be done by a novice cyclist who has a passion to push themselves..
It’s a case of how do you eat an elephant ?? well the easiest way is to break into small pieces…. that’s what we will do with the Ox Mountain cycle challenge.
The goal for week one is to be able to cycle 100miles over a week, that can be broken down into 2, 3, or 4 spins as long as the distance adds up to 100miles(160k).
The time it will take to complete the 100miles will depend on how fast you cycle at, so take an average speed of 15mph or 24k per hour that will be 7hrs of riding time to complete a 100miles
They key to completing your first centaury is pacing, start of at moderate pace that you feel you can hold over that time frame, remember to eat and drink every 20mins and that’s it …except for hills of course.

Hills can wreck havoc on your average speed plus tire you out very fast, again the only way to get
comfortable cycling up hill is to go out and practice cycling up hill, so the aim is if you are cycling 3-4 times per week do 2 of those spins in the hills. This will make you stronger and get you fitter quickly.
Most people who cycle long distance usually suffer from aches and pains not in their legs but there upper bodies, the fact your are in the same static position for such a long period of time, muscles tighten up and cause knife like aches, core strength work outs are great for improving posture and help greatly in ruling out this aches, contact your local gym for classes and sessions to follow.

The program below should get progressively more intense, as speeds and volume increase a little every week for 4 weeks, its important that one of your weekly spin is at least 50 miles or 3hrs in duration or more,
On the 5th fifth week take a week easy where you do 50% of the previous week’s volume but keep speed of the sessions you do high to maintain intensity, probably best to avoid the hills that week.

Training plan for the next 4 weeks for the 160k Ox Mountain Challenge
Monday: 100mins of steady cycle on flat course keep pedalling rate high (75-85rpm)
Tuesday Could go to the swimming pool to relax
Wednesday 120mins steady cycle, on a very hilly course, work on climbing technique try to ave 21kph or more
Thursday: Gym session do 20mins on bike and work on core strength.
Friday 90mins on a flat course aim to Average 26kph
Saturday: Core strength exercises at home.
Sunday:130mins steady cycle in the hills try to average 22kph or more this should be your hardest and longest spin
This plan can be changed around to suit your weekly schedule.

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....

Contact your local cycling clubs as they have coaches who cater for all abilities.
Eire Og Cycling Club contact Daire 085 2890134 and Innisfree Wheelers Cycling Club
contact John 086 1005219
In the next weeks article we will look at Nutrition and hydration for these events.