How many hours training per week do you need to do?
Riders, who have trained for as little as 6 hours per week, have successfully completed the race in the past. A well-planned, consistent period of training for 8 to 12 hours per week would be very good preparation for the race.
What type of training do you need to do?
There are four main sessions, which should be included in your training plans
Session 1:
Very easy cycling for 20 to 40 minutes on flat routes to speed recovery between races and intensive training sessions.
Benefits of this training:
Will reduce muscle soreness and assist recovery after races and difficult training sessions.
Gears to use:
Small chain-ring and middle to smaller sprockets
What the effort feels like:
Really easy, no great effort at all.
Session 2:
Long distance cycling, at a comfortable speed. These sessions will last from 30 minutes to a number of hours according to your level of fitness. This training session makes up the majority of training for endurance cyclists and is often carried out in groups of riders of similar ability.
Benefits of this training:
Will improve your ability to cycle for longer without tiring. Will improve your ability to recover after races and training sessions.
Gears to use:
Small chain-ring and middle to smaller sprockets
What the effort feels like:
You should be able to have a conversation with other people in the group.
Session 3:
Efforts from 3 to 20 minutes at about race speed
Benefits of this training:
Will improve your ability to cycle for longer at the higher race speeds
Gears to use:
Similar to what might be used in races racing. Big chain-wheel and middle to smaller sprockets this session is especially used when building up to competition.
What the effort feels like:
Its possible just to say a few words and breathing will be fast and deep to maintain the effort.
Session 4:
Fast efforts over distances of 200 metres to 2 kilometres long, at race speeds. This is used when building up to peaks for important races.
Benefits of this training:
Will improve your sprinting ability and your ability to ride very fast for short periods of time.
Gears to use:
Big chain-wheel and middle to smaller sprockets.
What the effort feels like:
Unable to have a conversation or even say a few words. Gasping for breath at the end of the effort.
What speeds are these efforts ridden at?
The speed of the efforts are determined by, your ability, current fitness level and the distance of the efforts to be completed. For example a 200 metres effort will be ridden at a faster speed than a ten kilometres effort. If you use a bicycle computer for each session you will get an idea of average and maximum speeds for the fast sections of the different sessions and see the speeds improving as your fitness improves.
When are the different training sessions / methods included in the programme?
Session 1:
Used throughout the programme to recover from the more difficult sessions
Session 2:
This session carried out to some extent right through the programme. It is particularly important during the first four to six weeks to build and maintain Basic endurance.
Session 3 and 4: These sessions are emphasised during the final few weeks before Ras Na Mban to sharpen up the final form for racing. During the early stage of the programme small amounts of these sessions are also included to maintain ability to cycle fast for periods of time.
Where to begin
Do too little rather than too much when beginning then you can gradually increase the training loads. If you do too much to begin with you will probably have to cut back or cease training for a period of time. Begin from your current fitness level and gradually increase the training by about 10% each week..
The individual session
Every training session should consist of three parts
- Warm up 15-20 minutes cycling which produces light perspiration
- Main part Depends on goals of session
- Cool down 10-15 minutes Gradual easing down of effort to finish
This sequence is very important if you are to achieve maximum benefit from each session.
Safety:
Always look where you are going, keep your bike well maintained, follow the rules of the road and be familiar with Cycling Ireland rules before racing.
Lifestyle
Sleep
This will help you recover from training / races you should get enough so that you are refreshed after the nights rest. Naps are very helpful for recovery during the day if possible.
Life balance
Be sure to plan your training in regards to how much you can do and remain stress free and with time for the other important things in your life. Variety is also important and a change from cycling and training is important so other leisure activities cinema etc is important every so often.
Alcohol
Excessive alcohol intake will impair your ability as an athlete