WEXFORD CYCLE 2017
Saturday, 16th September.
TRAINING PLAN
This is a training programme aimed at people who have not completed the Cycle before
but who are taking some form of regular exercise.
Firstly, some tips on equipment as follows:1 Get hold of a decent bike that fits you properly, the lighter the better and
preferably a racer. Make sure it is properly serviced.
2 Make sure you carry on your bike everything you need to change a puncture.
Changing a tube is much quicker than fixing a puncture. Make sure you know
how to remove and replace wheels, particularly the back wheel.
3 Get a good pump that will fix securely to your bike.
4 Buy decent bike shorts. They are the most important piece of equipment. Make
sure they washed after each outing !!
5 Get a comfy helmet.
6 Buy a mileage clock. They are cheap and relieve the boredom.
7 Always carry money, mobile phone and food & drink.
8 For FOOD - everyone has their own taste but suggestions include bananas,
granola bars or 'power' bars - whatever gives you a boost.
9 For DRINK - you should carry at least one bottle of sports drink on the bike.
Some people may find the sports drink too strong. Try half water and half sports
drink in your water bottle. For longer cycles, it is advisable to have a second
drinks bottle. A second bottle carrier can usually be fitted on the bike.
10 Find a training partner. Cycling with others is easier.
WEXFORD CYCLE
20-WEEK TRAINING PLAN
The training plan is based on a 20-week schedule divided into 4 sections and beginning on the May
1st. Obviously you can 'join in' on the suggested schedule at any time.
LONG CYCLE
SHORTER CYCLE
OTHER EXERCISE
WEEKS
1- 5
10 – 30k.
Start at 10k and
increase to 30k by
week 5
Spinning for 20
minutes working up
to 45 minutes in easy
spin or try indoor
spinning classes
Second spinning
class or/
30 minute run or/
30 minute swim
WEEKS
6 - 10
30 - 50K
Increase to 50k by
week 10 and
include some hills
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
11 - 15
50 - 70k
Increase by another
20k during this 5
week period.
Cycle outside for 1 2 hours
Or
1 hour in the gym on
bike with 6 x 3
minutes fast spinning
with 1 min slow in
between or 6x3min of
hills with each hill
getting tougher by at
least 1 gradient.
Increase third
exercise session to at
least one hour
WEEKS
15 - 20
70 – 100K.
In this period do one
70k—100k cycle.
Cycle 50k and
30k in the last week
before the Cycle.
Your longest cycle
should therefore be
at least 2 weeks
before 15th Sept.
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.
Don’t do any tough
hill work in the week
before the Cycle.
Continue with session
at 1 hour or less.
During this final
period before Cycle
you don’t want to
overdo it.
CAUTION!!
If you are sick or on holiday and miss a few weeks, go back to where you were.
The Training Plan is aimed to get you to Wexford in great condition. If you haven't completed it
all, don't worry, it just means you might go to bed a bit earlier!
The important thing is to enjoy the training and by preparing properly you will enjoy the Wexford
Cycle on September 15th.