As a means of supporting you in your preparations for the Ring of Kerry Charity Cycle, Enable Ireland has linked up with Kerry Recreation & Sports Partnership to bring you this series of articles to prepare you for the challenge ahead.

A lot of hard work and determination has been put in already and it's just two days to the Ring of Kerry Cycle.  You feel good because you put in the effort and mileage on the legs…... (mostly!) so well done!! 

This airticle is in two parts. 

1. WHAT TO BRING

Equipment: - Essential

• Bike – Needless to say the bike, ideally the bike that you have been training on!  I have known some people who decided to change bikes week beforehand, which did not work out to their advantage.
• Helmet – Helmets are compulsory for the cycle.  Please ensure that it is properly fitted.  It never ceases to amaze me cyclists cycling without a helmet – I wonder do they place a value on their brain and indeed life? 
• ID & Cash – It would be wise to bring an id such as a driver’s license, as well as some cash, should you want to stop en route for a cool 99! 
• Puncture Repairs Tools - Carry a spare tyre tube.  Make sure you also have the tools you need to change a flat on the road, if you don’t know someone maybe kind enough to assist.  However if you don’t have the tools, they won’t be able to help.  In addition to a spare tube, bring tyre levers, a pump or a CO2 inflator.
• Water Bottles - Bring two water bottles that fit in the bike cages. Ideally starting the cycle these should be filled with carbohydrate based drinks, and once drank; alternate bottles with water and one with a carbohydrate drink.  The reason being is not to overload the stomach.  Remember it is important to refill bottles at the water and feeding stations.

Equipment: - Nice to Have (especially for long distance)

• Bike Computer - Bike computers are helpful to measure distance, speed and time as you ride.  The cheapest models cost approximately €15- €45 and are worth having to keep track of your progress, and can also act as a motivational tool.

Clothing: Essential

• Padded Shorts - Padded shorts are necessary if you want a comfortable ride.  If you do not have a pair, do yourself a favor and buy the padded shorts as they make a world of difference.
• Rain Jacket – It’s Ireland, and that means the weather is unpredictable!  So be sure to bring along a light rain jacket.  You do not want to be on top of Coomakista, feeling cold, with no protective layer, and then having to go down hill and face the journey home.

Clothing: Nice to Have

I have classified the following two items as “nice to have”, primarily due to costings.  However I would be inclined to say they are essential pieces of clothing, and less costly options are available.

• Cycling Gloves - Padded gloves will make the impact of riding and holding onto the handle bars for hours much easier on your hands.
• Cycling Jersey - Cycling specific jerseys are great, as not only do they wick away the sweat; they also have convenient pockets on the back for storing food, tools and other items.

So that’s about it for this week.  Before I depart, I would like to bring your attention to a family fun cycle, organized by Kerry Recreation & Sports Partnership.  It’s PEDAL IN THE PARK, which takes place on the eve of the Ring of Kerry Cycle in Killarney National Park.  There is a 5k and 10k route.  Registration is from 6:15pm onwards with children’s entertainment, and cycle starts at 7pm.

2. NUTRITION

Last publication was on fluid intake.  This week’s focus is on food intake.  Again I will preface by saying that I am not a qualified dietician; however I am willing to share my experiences and knowledge gained, as a means of positively assisting your cycling experience.  

• Become Fuel Efficient! – Nutrition is an integral part of cycling as adequate food intake, as well as hydration, are vitally important especially on event day but equally important during training rides. Below are pointers as it relates to food intake, pre-mid-post ride.
• Pre Ride - The best time to eat is 1-2 hours before the ride. So if cycling in the morning, never skip a breakfast! Some people aren’t hungry in the morning, yet others pass on the breakfast to trim the calories.  Neither is a good strategy, because under eating in the morning usually leads to increased calorie consumption later.  In addition eating breakfast replenishes the glycogen stores, which typically dip during sleep.  An adequate supply of glycogen will stabilize blood sugar levels during the ride and help keep sugar levels from spiking and dipping.  Ideal breakfast foods are muesli/porridge/bran.  If solid fuels are unappealing in the morning, whip up a fruit and yoghurt smoothie.
• Mid Ride – During the cycle, one should consume minimum 1g carbohydrate per kilogram of body weight for every hour of cycling.  This food intake can be in the form of carb-electrolyte drinks, gels bars, solid food, or a mixture.  Trying new foods (and drinks) during an event could spell disaster, and that could be stomach cramps!  So during training it’s a great way to discover what fuels works best for you.  Test new foods on shorter rides.  Perhaps designate one day a week as “new foods day”. 
• In terms of ensuring that you consume the minimum 1g carbohydrate per kilogram of body weight per hour (If I repeat this point - I must be stressing the point!) an idea would be to fill your water bottle with a sports beverage rather than water and set your watch/phone alarm, to remind you to sip every 15 minutes.  Also on the ride muesli bars and fruit/banana are a good idea…..again little bites at a time, and setting your alarm can act as a reminder. 
• Post Ride - There is a very important timeline, post exercise that needs attention.  To aid muscle recovery it is vital that you refuel your body within half an hour to an hour after cycling.  By doing so, this will assist the body to replace the necessary nutrients used up during the ride.  Put off eating, one will likely to feel tired from the effort and result in not feeling strong for the next cycle.  Ideally these foods would be of a protein base, so that the body can fast track the nutrients towards muscle repair.  A scrambled egg on toast works great!  Simple and effective!  Or an open chicken sandwich!  Prepare your recovery foods beforehand so they are ready for you to eat – otherwise you could spend the day on the couch!

The Ring of Kerry Charity Cycle, via the nominated charities, provides excellent feeding stations and water stops, along the route - watch out for Enable Ireland in Kenmare.  These stations are well positioned and manned along the route.  Therefore you should plan to stop for a short while and re-fuel, before you get to the point of being thirsty or hungry.  If you reach this point it maybe too late to recover and complete the ring.

It is important to stress that this is a charity fundraising event, and the charity personnel provide valuable supports on the day.  So all donations, as best you can, is truly appreciated to provide the valuable services within our county.

Happy & Safe Cycling & Enjoy the DAY!!!