A question about training for the Wicklow 200

Git101

I’ll admit to being a lurker on this forum for ages and I have to say that it is a fantastic resource for cyclists of all levels.

The thing is that I was recently talked into doing (trying) the Wicklow 200. I was hoping to get some advice on the best way to prepare for the event on such short notice.

For some backround: I’m a 44yo male. I cycled a lot in my youth and intermittently since then. Although I haven’t cycled since last summer I can usually get bike fit fairly quickly (except for the few week of the sore a$$). I ran the Dublin marathon last year so the endurance aspect may be reasonably ok.

I’ve looked at the map for the event and to be honest the climbs look like hell :eek:.

As my training time is limited (max 1-2 sessions per week plus some cross training) should I concentrate on hill sessions, distance, speed, intervals or a mixture of these.

Any help/advice would be appreciated.

Home:Ballyhoura

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I might be doing it for the first time this year too, so I don't know too much about it. I do know that it is a sportive so the speed training/intervals is not necessary. I would say you will be grand if you just gradually build up the distances in the approach to the big day. As others have already said, if you can do over 100k on your own quite comfortably, you will definitely manage on the day because of the stops and adrenalin. In relation to the hills, you might want to try get a bit of experience on the hills, and find a pace that suits you for the various climbs. Once again, if you know what faces you (i.e. being well prepared) you will definitely get on grand on the day. Especially with all the encouragement you will get (here and on the day)

P.S. You seem to be reasonably fit already so you shouldn't have any major problems!

TinyExplosions

I'm not sure whereabouts you're based, but if it's around Dublin, a couple of spins a week in the Wicklow mountains will have you sorted in no time at all. Start with a distance you're comfortable with, and then slowly increase it till your covering about 100k in a session, with a couple of climbs included (Sally Gap and Wicklow Gap are great for training on)

Put the miles in, and you'll get through the 200 just fine

Git101

Thanks TinyExplosions. I live in east Carlow so the west side of the Wicklow mountains are not too far away and the Blackstairs mountains are also close by.
Should I try to head for the hills on all spins or would it be better to do some flat routes too?

TinyExplosions

Git101 wrote: »

Thanks TinyExplosions. I live in east Carlow so the west side of the Wicklow mountains are not too far away and the Blackstairs mountains are also close by.
Should I try to head for the hills on all spins or would it be better to do some flat routes too?

If you're only doing a couple of sessions a week, I would tend to head for the hills all the time, as that the only thing that will make the climbs easier (unfortunately!) The days you're not on the bike will give you enough rest time so you're not pushing yourself too hard

-note though, that as with all internet advice, I'm not a proper coach and could be talking out of me hole, but it's the way I plan to train!

Caroline_ie

Argh WW200 ... ! 9 weeks to go . I am planning to train on the strawberry beds climbs as hill repeats during the week (They are short but very steep) and WW spins @ weekends.

Lumen

Inspired by Caroline, I've just signed up.

I'm not planning on doing much hill training, just doing speed and distance work, maybe with some low cadence intervals to prepare for lack of gearing (even the triple has limits).

I'm working on the rash theory that approached correctly, i.e. in the saddle at high cadence, hills are no different from flats.

Small hills might even cause problems as you're more likely to learn bad habits, i.e. going anaerobic with recovery on the downhill.

Raam

Lumen wrote: »

I'm working on the rash theory that approached correctly, i.e. in the saddle at high cadence, hills are no different from flats.

best of luck with that one!

Lumen

Raam wrote: »

best of luck with that one!

Until my tapeworm course is complete, I defer to your lankiness on this one.

However, I found my last boards spin (about 100km over the hills and back to D15) easier than the 80km I did on my own the week before.

I'm telling myself it's all about pacing and company.

Raam

Lumen wrote: »

Until my tapeworm course is complete, I defer to your lankiness on this one.

However, I found my last boards spin (about 100km over the hills and back to D15) easier than the 80km I did on my own the week before.

I'm telling myself it's all about pacing and company.

There are so many variations... wind, what you did ealier in the week, what you ate. Presumably you are getting stronger anyway.

biker_joe

ok so it's a long time since I did a Wicklow !!! 2001 I think .... did one in 2000 aswell ..... and I was very much a newbie ! on the first one I remember struggling on alot on the climbs, but one of mates pointed out during it that I was using a 42 font chainring and should have had a 39, this should n't be a problem for most newcomers these days as most people ride with Compact chain sets ...with ratio's of 34/48, 34/50 and 36/50 on the front, grand for touring and spotives, but not for racing ....39/53 gearing with regular chainset ...

Anyways the one thing I remember doing in preparation for the wicklow was making sure I could ride 100 miles on my own ... I did it 3/4 weeks before the event, I rode to Dundalk and back from Raheny.... It was an epic to say the least ! ( I had my bike in the Buy & Sell a number of times on the way home into a head wind !! )

Biker Joe

ROK ON

Caroline_ie wrote: »

Argh WW200 ... ! 9 weeks to go . I am planning to train on the strawberry beds climbs as hill repeats during the week (They are short but very steep) and WW spins @ weekends.

Other than the climb near Lucan heading to Westmanstown (Tinkers Hill??), I think that Knockmaroon hill is slightly steeper and slightly longer from Chapelizod up to Mount Sackville. However, traffic is probably worse than the Strawberry Bed climbs.

scottreynolds

Raam wrote: »

There are so many variations... wind, what you did ealier in the week, what you ate.

Jaffa Cakes are the key.

Raam

scottreynolds wrote: »

Jaffa Cakes are the key.

Actually, I was eating these on Saturday and they are yum...
http://www.probikekit.com/display.php?code=E1153
The berry flavour.

dave.obrien

9 weeks?! and there i was thinking i had loads of time...