What a Day!!  Best day of the year! I wouldn’t miss it for the world – it's a truly amazing experience.  It's a mighty challenge but a day you’ll remember forever – the views and the scenery are well worth it – friendship, comradery, craic, and the odd odd ball or two. – You won’t regret it, you are doing it for a very worthy cause.....and the sense of achievement when you finish! 

What to Expect? 

Weather wise, over the years I’ve had everything from hail, rain (and I mean bucketing down), to glorious sunshine, and everything in between. In general, there has been more good days than bad. I got a copy of the video from my first ROK back in the last century, sounds a long time ago. Board Failte, would be only biting at the bit to use it to showcase Ireland and Kerry to the world, blue skies, mountains, the sea, you couldn’t get better. So make sure that as you tootle your way round, you take stock of the beauty that is our County. Don’t forget your camera.

The road and the journey, the first 60 Km to Caherciveen, there isn’t much to say it’s handy enough, but don’t get carried away and head off to fast, if the Ferraris and the Lamborghini’s want to fly past, let them. Stick to what your used to or a bit slower, it’s a long day yet and your only starting, muscles need to warm up, before you pick up pace. Into Killorglin, and the first hill of the day up the street off the bridge, gets a bit steep after the junction and the gap narrows but it’s very short, from here on a layer or two might becoming off as you and the day warm up.Glenbeigh to Kells is stunning overlooking Dingle bay, and before you know it Caherciveen is in sight, but you’ll have to go through the town as the food is at the other end. Rest and refuelling and a chance to stretch the legs if you haven’t done so already, and there is nothing wrong with that if needed.

Heading out again all talk is of Waterville and the hill that awaits “Coomakista”.  Trust me, its bark and reputation is worse than its bite. Drop down to a gear that’s comfortable, and keep pedalling, it’s not the steepness of the hill just the length of it, feel free to get off a walk, if you have too.There’s always the sweeper, to take you and your bike to the top if you’re desperate. If you have the training in you will be sitting pretty in your saddle all the way up. If past years are to go by a carnival awaits you at the top, music, water, and Bananas, and of course Bathrooms (well portaloos anyway).

Next is coasting down through Caherdaniel and Castlecove, overlooking Kenmare bay, and now you’re hitting the half way mark and you should be well settled into a good rhythm and you’re at your own pace talking to strangers along the way as you pass them or they pass you. If the weather is good to us, you’ll be stopping to put on more sunscreen. The knees and what bit of the thighs that are exposed are facing the sun and it’s at it’s hottest now, and you’re out for quite a bit of the day. Don’t forget the arms and lowers legs too and the back of the neck. Let the mind wander to whatever thoughts it may – the scenery – the cyclists – Enable, and why we’re doing it, and how much they deserve our support. The road now gets deceiving and undulates a bit use your gears and you’ll soon be inSneem, but before that the auld legs will be feeling the pinch but if you need to, take a few minutes in Sneem in between the traffic jams.

Sneem to Kenmare is sneaky, there’s a long, ever so slight pull out of Sneem and Blackwater bridge has a nice hump to get over but Kenmare is getting closer all the time and a nice cup of well-earned “Tay” and another “hang sanger” or two. Enjoy the break you’re just 40Km from the finish, prepare yourself for Molls Gap. Yes you’ll probably be tired, but this is what you’ve been looking forward to all day, right? Find a gear that suits you some go low and “spin” away, some go high in the gears and slog away slowly, but it’s just whatever suits “you”, go at your own pace - if you’re in a group expect to separate, you should arrange to meet up again at the top. Just go at whats comfortable to you even if that’s walking. Before you go through the Gap make sure to look behind you see the valley below you, nature at it’s best.

I’d like to say that it’s all downhill from here but there is a couple of Km to Ladies view, and it rises and falls but nothing too long and nothing steep, then it’s take care on the downhill to Muckross, while you take in the sight of the lakes of Killarney, the bends are tight and the hill is steep. Ignore the speedsters passing you out, go at a speed you feel comfortable at. I’ve been there and done that, many times before, you’re brakes can take it a hundred times over. Back to two way traffic again and flat into Killarney and the finish line, light refreshments , joy, adulation, and the Killarney Camera Club snapping away like mad at all the smiling faces, oh and don’t forget your certificate – you’ve earned it.

Follow the marshal’s instructions and keep to your own side of the road, it’s only closed one way there will be oncoming vehicles. Take your time enjoy the day, the scenery, and the fellowship of other cyclists, it’s not a race, start and finish at your own pace.

When I first did the ROK, I hadn’t been on a bike in years. I did 10 Km on my first evening's training and couldn’t get up on the bike for two weeks after! I made it round......... so will you.

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!!!