TRAINING PLAN
The training plan is based on a 12-week schedule divided into 4 sections and beginning on the Jan 05th. Obviously you can 'join in' on the suggested schedule at any time
|
LONG CYCLE |
SHORTER CYCLE |
OTHER EXERCISE |
WEEKS |
10 – 30k. |
Spinning for 20 minutes working up to 45 minutes in easy spin or try indoor spinning classes |
Second spinning class or/ |
WEEKS |
30 - 50K |
Do a 20 minute warm up and then 3 minutes fast, 1 minute break working up to 6 x 3 minutes |
Try and increase slowly your chosen third exercise session to at least 45 min . |
WEEKS |
50 - 70k |
Cycle outside for 1 - 2 hours |
Increase third exercise session to at least one hour |
WEEKS |
70 – 100K. |
Cycle outside for at least 2 hrs including 20 min warm up. Do 10x5min at a brisk pace with 2 min slow in between and then 20 min warm down. |
Continue with session at 1 hour or less. During this final period before Cycle you don’t want to overdo it. |
SAFETY STATEMENT
We are committed to organising and running both a safe and enjoyable event for participants, support crews, and marshals. In order to achieve this we need the full support and co-operation of all these stakeholders.
The Chief Marshal is ultimately responsible for safety at this event.
We, the organisers, will manage the safety of the event by:
a. Identifying the hazards and risks associated with the route and identifying the control measures required to ensure, as far as is reasonably practical, the safety of all those involved.
b. Carrying out pre-event briefing of support crews and marshals, specifically detailing the safety aspect of their duties and how to look after their own safety and advise participants en route on safety.
c. Providing all participants by way of notice, full details of the route, including maps; showing the location of static support vehicles and specifying the requirement that all participants wear cycle helmets and advising them to arrange appropriate insurance on their own behalf. All cyclists will be advised to stick to the official route and avoid motorways, to be particularly careful when in the vicinity of road works, and to keep in mind at all times their own safety and that of other participants and other road users. Particular attention will be drawn to the fact that traffic lights must be obeyed and all cyclist must obey any instructions given by the organisers and the Gardai en-route.
d. Providing bicycle repair crews with sundry spares.
e. Providing an ambulance with crew for the duration of the event.
f. Providing all support crew with emergency contact details for the chief marshal, event organiser, and support co-ordinator.
Garda Siochana have been advised of the event
The ambulance service is provided by Order of Malta
Safety Stewards and Marshals will report to the Cheif Marshal or Safety Officer
