So how does one manage to get to the stage of feeling like you might just be able for the task – TRAINING and more TRAINING, as someone who has done more than half of the cycles since it’s conception my training will be somewhat different to a first timer, but I was there once too, hadn’t been on a bike in years did 10 Km my first evening and couldn’t get up on it for two weeks after. I made it round and so will you.
Training
Start with what’s comfortable 2-4 evenings a week and something a little further at the weekend. The more you do the easier it gets. The training schedule on the Ring of Kerry Cycle web page is fine follow it if you want it will get you ready and around. If that time commitment doesn’t suit, what I do is get a pen and paper (excel if you know how), and make a plan to suit the time that suits you - your level of fitness will dictate what you’re able to do. You should aim to build up the midweek spins to around 50-60Km 2-4 times a week by week 1 of June. And increase your long ride up to 120Km for the end of week 3 in June, week 4 is a rest week (that doesn’t mean do nothing, it means just a gentle spins this week to reserve your energy).
I try to split my training up between a mixture of hill training (at least once a fortnight) and flat spins. Hills build up strength, while spins, which is just putting in the miles with the legs spinning at around 90 RPM known as “Cadence”, will help with endurance. Don’t worry about speed that takes time, lots of time.How you go from where you are to the 50-60Km / 100-120Km is up to you but keep it a steady increase week by week. That’s what the pen and paper is for, start at the cycle Date and work backwards, that then is your individual plan – do stick to it. You are looking at 2-3 hrs during the weekdays and up to 5 hrs at the weekend. The faster you are the quicker you’ll be, but let’s be realistic here, we’re not Sean Kelly, Stephan Roche, or Bradley Wiggins.
Consistency here is the key, regular rides here are more beneficial that just one long ride in the week. Try to keep pedalling all the time on the shorter runs rather than coasting every so often, there are two long climbs to prepare for. If you stop pedalling on them you stop, and it is harder to get going again than to keep going slowly. Get used to your bike and the gears, if your new to cycling then spend some time changing up and down to get used to how they feel so you have a better idea of when to go up and when to go down, and what feels comfortable to you.
Also try to get in an organised cycle or two this is to get used to cycling in larger groups, this can be daunting at first but you soon get the hang of it, and the signals they use.
If you hear “on the left” from behind you it’s not for you, the caller is telling his/her group that you! are on their! left – keep your line and carry on.
The front cyclist calls out potholes and obstacles as they see them the riders further back have less time to see them. Also listen out for “braking” if you hear it in front of you, you know they are slowing down and you should brake as well.
Likewise feel free to call out if you are in a group. Bicycles don’t have brake lights! Group riding is very helpful as you go back the line there is a 50-60-75-75%…gain from wind break and you will find yourself being dragged along with the group, but it takes practice. The tighter the group the more the gain, but that comes with practice.
