gaelforce west 20/8/2011

josh79

Race website
Last years thread including a poll result of 4.39 from 51 votes

hi new to adventure racing and athletics in general just signed up for gaelforce west (moment of madness :eek:) has anybody got any tips r info i would need (running,bike or otherwise) any help is welcome coz as i said im a total beginner to this kind of event thanks in advance josh

helimachoptor

Get training OP but start off small, i'm a decent runner and a pretty good cyclist but i died on CP last year due to my lack of hill running!!
Will be doing GF North and GF West this year and the training has already started!

josh79

thanks for the quick reply helimachoptor alot of miles ahead of me so gotta find some hills to run round my area just something to add to the list

Enduro

Look up the threads on GFW in the events section. Plenty of info in there. Try and get along to a few of the IMRA races if you can. As well as being more fun than GFW, they will get you used to racing in the hills.

LaHaine

4 stars (good)

Is the cycling section of Gaelforce West difficult?

I would have thought that that will be the time when I recover a bit. Cycling is probably my strongest discipline.

Id love to hear from some people who did it for the first time last year? What level of fitness did you start at and what was your finishing time?

Ive looked through the thread from last year and its an absolute mine of information. Id strongly recommend a read of it.

helimachoptor

LaHaine wrote: »

Is the cycling section of Gaelforce West difficult?

I would have thought that that will be the time when I recover a bit. Cycling is probably my strongest discipline.

Id love to hear from some people who did it for the first time last year? What level of fitness did you start at and what was your finishing time?

Ive looked through the thread from last year and its an absolute mine of information. Id strongly recommend a read of it.

LaHaine, no its not difficult, I did it last year for the first and again cycling would have been my best event. I did it on a flat bar hybrid and tbh was probably over cautious as i walked a portion of the first cycle and half of the second one but this year i'll be a bit more gung ho.
There will be a couple of hills and tbh there were a lot of people pushing their bikes up but i really breezed by them.


I had a pretty good cycling fitness level, I was doing about a 45km commute 3-5 times a week with a 40-60 spin at the weekend along with the odd 100km+ spin aswell.

CV wise i'd be pretty fit but my right foot gets sore once i get above the 5Km mark but its due to my runners i think.

I died on the mountain though. My main fault last year in regards to training was the lack of mixed training i did, Have started training already this year. Best of luck!

10 Toe Runner

I did Gaelforce in 2008, and wasn't properly prepared. I'd do a lot of running, but not much on the bike and not much on hills. As others have said I would start training now, and focus on those hills, proper off-road stuff to get used to the underfoot conditions.

I managed to get up CP only because I had a little lunch box of pasta at the bottom:)

Rinker

2 stars (poor)

I'd agree with the comment about trying some IMRA events. You'll get a feel about the level of fitness you'll need and the kind of footwear thats best. I'd also recommend doing another adventure race beforehand to get a taste of the running, cycling and kayaking together. You could start off with a shorter version like WAR sports or West wicklow Roars sports which are great fun and will let you know what ahead of you in August. Best of luck with the training.

thehamo

3 stars (average)

Hey. Last year was my first year doing gaelforce and to be honest I didn't have any strong points. Longest I ever cycled was 60km and running I only managed up to 7km before the race. Plus I didn't train for about a month and a half before the race because of a back injury. On the day it's self I managed to do it in 7.20 which was slow but I completed it. One thing I will say is get some trail running under your belt cause it's a totally different animal. I'l be doing a good bit more training for it this year and I'm hoping to knock off at least 1.5 hours off my time this year.bthe mountain for me was a bitch too. It's something I'm definitely going to improve on for the next race

LaHaine

4 stars (good)

thehamo wrote: »

Hey. Last year was my first year doing gaelforce and to be honest I didn't have any strong points. Longest I ever cycled was 60km and running I only managed up to 7km before the race. Plus I didn't train for about a month and a half before the race because of a back injury. On the day it's self I managed to do it in 7.20 which was slow but I completed it. One thing I will say is get some trail running under your belt cause it's a totally different animal. I'l be doing a good bit more training for it this year and I'm hoping to knock off at least 1.5 hours off my time this year.bthe mountain for me was a bitch too. It's something I'm definitely going to improve on for the next race

Fair play man. Thats a great achievement considering the lack of training. Must have taken some serious resolve to finish it.

Mayo self-build

Hi Josh.

I also did GF last year for the first time - I was a complete newbie to the whole AR thing as well, although I did do the Connemara Challenge in May. Whilst Connemara was a useful insight into AR, it is a long way from doing GF! I spent loads of time on boards, and it really is a tome of info. There are obviously plenty of conflicting pieces of advice, but there are enough nuggets to keep you on the right track.

Bike - I did it on a hybrid, but won't do that again! A great starter bike, but way too slow over the distances involved. Sure, it had its advantages on the off-road sections, but on balance is not the bike to use for GF.

Gear - find out what works for you, but a minimum is a good pair of trail runners. I went with Speedcross 2 and never put a foot wrong in them.

Training - get started now! I started from a very low base. I'm late 30's, have a couple of small kids, was carrying a bit of weight, and quite unfit. I started off by going to the gym, and took it from there. By the middle of the summer I was able to get out about 4 times a week. I'm lucky in that I live right beside part of the route and was able to do Croagh Patrick climbs at least once a week. I also did a good bit of off-road (forestry track) running, which had plenty of hill work. I was not particularly strong at anything before I started, but built up the running and bike work over the summer.

Nutrition - again there is lots & lots of valuable info on previous threads, but the key is to find out what works for you. I would emphasise that you really do need to take on board a lot of fluids. There are water stations throughout the course - make use of them. But also take at least 2 bottles on the bike with you. Find out whether you can take Dioralyte or similar so that you can stay hydrated on the day. Eat lots (bananas, energy sweets, etc) and experiment with energy gels beforehand. Try everything beforehand, as race day is not the day to find out what your body likes and doesn't like!

I think that unless you are super fit you will suffer somewhere along the way. For me it was on the bike, with cramp. Now, this was not just a niggle or a slight tensing of the muscles. No, this was proper 'having-to-get-off-the-bike-pain-that-would-bring-a-tear-to-your-eye' stuff. Ho, ho, ho. Although I had done a good bit on the bike, and had mixed it up with some tough running & cycling sessions, I was nowhere near ready for the race day trauma of putting each of the disciplines together. There is little else but to keep on going, though. Croagh Patrick was tough, but for me the worst thing was the sheer number of people. I had been doing it in the weeks leading up to GF at about 6am and my head was wrecked with the vast numbers of people on the day.

Most people spoke of the buzz of crossing the line. For me, I was almost knocked off my bike by a swell of emotion after I was down from Croagh Patrick, had negotiated the off-road cycle bit (the dreaded Skelp) and was on the road to Westport. Although I had a bit to go, I knew at that stage I was going to finish, and it was pure ecstacy!!

I did it in 5.45, and was a little tired at the end!!

ronan1986

I did Gaelforce west for the first time last year.I had zero adventure racing experience up until that point and had never done any road running races (marathons, 10Km,5km) or had even sat on a bike of any description since i was 14 (i'm 25 now). My level of fitness was average as I kept fit by playing sunday league football.

Firstly, I have to say i thought the event was fantastic last year and was a real challenge and i'll be doing it again this year.

Some tips. Get used to running on uneven surfaces and off -road. The terrain is a lot more technical and at times its hard to get a good stride going. The positive side of that for me was that the initial 13-14km run flew in for me as i was concentrating so much on where my feet were going. I did that section in 1hr 14mins.

Kayak section, dont worry bout it. Mmax time crossing is maybe 20 minutes. I never trained for this at all and crossed in like 18 minutes or so. You wont lose much time here even if your terrible.

Bog run to bike transition, deep mud and long grass. watch your step, i fell into a hole of mud up to my thigh, surprised I didnt break anything.

Cycling part. I used a hybrid. Too slow, way too slow. This year I'll be using a cyclocross with semi slick cyclo tyres. Last year I pushed too hard too early and dint eat enough along the route, became very weak on the fire road approaching croke patrick an had to get off and sit down for a 10 minute breather and some food.

Croke Patrick was hell for me, 1 hr up 45 mins down. So draining. I advise to do some hill running. This is what I didnt do enough of.

Cycle back to westport, probably the most enjoyable part, some nice downhill sections and the locals were out in force to cheer u home...I felt like I was flying at parts here. Its all mental, I knew I was nearly home and my spirits and energy was up.

Finishing time, 6hrs 24 mins.

Training wise, I began in Mid-March. Simple 5 km runs and no cycling at that stage (had no bike!!).
Eventually built up to running 3 -4 times a week tpically 2 10km runs and a 15km run and a 5km run. Aso in june and july I factored in some hill running (Tibraddan and hellfire in Dub mountains) but maybe only done 4-5 hillruns.. Regarding the cycling training, didnt do a lot if i'm honet. Quite literally 4 or 5 trips from Tallaght to enniskerry via Dub mountains on my mountain bike (dist about 40Km). Not enough really, thats why I tanked at croke patrick.

A bit under-prepared I would say, but I wat happy to finish. This year i'll be putting in more effort and with the new bike hoping to break 6 hours.

Big tip, make sure you're constantly eating (small bites). A lack of calories can really derail you in an instant. Doesn't have to be power bars, can be a bag of nuts, some fruit or even jellies..

josh79

thanks for all the advice im up to 10k running at the min and cycle 15k to and from work twice a wk so im gonna hav to move the training up a gear very soon

LaHaine

4 stars (good)

Hey guys,

For those of you who have done this before, where is the best location to stay? Is it Westport itself?

If you stay in Westport am I right in saying there will be a bus provided to bring competitors to the start line?

Any help appreciated.

thehamo

3 stars (average)

yep westport if at all possible. I would advise booking accom early, as in now. Trust me, it will all be gone by if you leave it too late, and by late I mean June.


Buses for the wave you're in leave from the town centre in the morning and the race finishes up in westport too.

darabbit

I would avoid the hotels that do weddings as you will be kept awake by partygoers trying to find their rooms. That seemed to be the general opinion of competitors last year. I stayed in a B&B last year and had a great nite sleep he night before... Well up to 5 am anyway! The guy who owned the place got up at 5 am to make sure I had everything I needed. There was a kitchette where I could prep my own food so I felt right at home. The only down side is you won't have the pool, jucuzzi for post race aches. I went to the pub instead

centre back

4 stars (good)

hey guys, last year was my second time doing gaelforce, stayed in loisburgh the first year,simply because we left it to late to get accomadation any where else! hotel was lovely but had to get up at 5 to get in for 7.30 start time! last year we booked early and were staying right longside the finish line,after nearly 5 hours running cycling and a little crawling was great to get an hours kip before the night out!! 3 bed apartment and had our own kitchen to prepare food the night before was perfect, was only€100 per couple for the 2 nyts, cant think of the name but if someone wants it i can look it up for ye!!

centre back

4 stars (good)

hey guys, last year was my second time doing gaelforce, stayed in loisburgh the first year,simply because we left it to late to get accomadation any where else! hotel was lovely but had to get up at 5 to get in for 7.30 start time! last year we booked early and were staying right longside the finish line,after nearly 5 hours running cycling and a little crawling was great to get an hours kip before the night out!! 3 bed apartment and had our own kitchen to prepare food the night before was perfect, was only€100 per couple for the 2 nyts, cant think of the name but if someone wants it i can look it up for ye!!

Ah_go_on

ronan1986 wrote: »

I did Gaelforce west for the first time last year.I had zero adventure racing experience up until that point and had never done any road running races (marathons, 10Km,5km) or had even sat on a bike of any description since i was 14 (i'm 25 now). My level of fitness was average as I kept fit by playing sunday league football.

Firstly, I have to say i thought the event was fantastic last year and was a real challenge and i'll be doing it again this year.

Some tips. Get used to running on uneven surfaces and off -road. The terrain is a lot more technical and at times its hard to get a good stride going. The positive side of that for me was that the initial 13-14km run flew in for me as i was concentrating so much on where my feet were going. I did that section in 1hr 14mins.

Kayak section, dont worry bout it. Mmax time crossing is maybe 20 minutes. I never trained for this at all and crossed in like 18 minutes or so. You wont lose much time here even if your terrible.

Bog run to bike transition, deep mud and long grass. watch your step, i fell into a hole of mud up to my thigh, surprised I didnt break anything.

Cycling part. I used a hybrid. Too slow, way too slow. This year I'll be using a cyclocross with semi slick cyclo tyres. Last year I pushed too hard too early and dint eat enough along the route, became very weak on the fire road approaching croke patrick an had to get off and sit down for a 10 minute breather and some food.

Croke Patrick was hell for me, 1 hr up 45 mins down. So draining. I advise to do some hill running. This is what I didnt do enough of.

Cycle back to westport, probably the most enjoyable part, some nice downhill sections and the locals were out in force to cheer u home...I felt like I was flying at parts here. Its all mental, I knew I was nearly home and my spirits and energy was up.

Big tip, make sure you're constantly eating (small bites). A lack of calories can really derail you in an instant. Doesn't have to be power bars, can be a bag of nuts, some fruit or even jellies..

+1 on all of the above. was my first time last year and I disn't eat nearly enough. I'm a big lad and burned off a liitle over 7000 calories in 6.5 hours, first big hill on the cycle caught me out as I was totally drained from putting the boot down on the first 10km of that section. (Had a smash on the way down which didn't help my cause either) I should have refuelled a lot more at the kayak transition but I'll know better next time. The best advise I could give you is get some hill running in as croagh Patrick will break your heart! I did a good bit in glendalough during the summer and it stood to me in the end. its a great event and you've loads of time so go for it:D:D

LaHaine

4 stars (good)

Just wondering if there's anyone else training for this as a first timer? If so, how is it going?

famoussheamus

I started training for gael force west 2010 this time last year, started at very basic level. Look at the distances you have to achieve initally, if you are able to complete them indivudally then keep building. If not.. know your limits, keep working each week to push those limits. You will be suprised how fast your body adapts. I know this is pretty basic, but keep it simple during training. Since Gael Force last year I have done several triathalons, duathalons and adventure races. Its a bug. Enjoy

famoussheamus

I wrote this last year. Thought it might help on the cycle section.

Hello all GFW heads,
Just a some info an the cycle route from an ordinary participant:
Delphi to Doolough is fine, 2.5km with no high climbs, good time for hydration/eating especially if the wind is South. A west wind is advantageous for the 6km valley ahead as you need energy for Barnadearg (or sheeffry as it is often referred). This 2km uphill section rises from 70m ASL to 200m ASL. This may not seem long but it is a tough gruelling climb in which when you think your at the top, your only half way.
Wipe your sweaty brow, check your brakes, fasten down everything as you are coming to a very steep 1.6 km downhill which comes on you very quick. Carefull on the tight corners, potholes and loose gravel. From there to Drummin village 3km is mostly downhill, so time for more hydration/eating, keep the eating to a minimal from here though as you are coming close to the Reek. Drummin to Liscarney 7.7km is a series of up and downhills, nice downhill just before the crossroads. Liscarney to Owenwee turn off 1.6km is all flat. A gradual uphill commences after 2km from the turn off to Owenwee. This 6.4km of bog track takes you to the 240m ASL - base of the reek, with very little downhill.
Once you climb the reek and return the hardest part of the race is over. A good 2km downhill after the reek gives you good progress but watch for the hard left going on to the western way. There is a steady climb for 1.4 km through this track but take care on the last 1km of downhill where there is a lot of loose slate and bog. Back on tar then on a downhill section of over 2km. Corners are tricky especially when your building speed. Roads are often damp here in the driest of weather. Homeward bound for 3.5km then which is an easy cycle along the main road.
Wishing you all a good and safe GF.

famoussheamus

Stay in westport if possible as you will want a shower, stretch and a feed after the event. If thinking about a hotel, consider one with a leisure center as a Jacuzi is just what the doc ordered. Book early

centre back

4 stars (good)

famoussheamus wrote: »

I wrote this last year. Thought it might help on the cycle section.

Hello all GFW heads,
Just a some info an the cycle route from an ordinary participant:
Delphi to Doolough is fine, 2.5km with no high climbs, good time for hydration/eating especially if the wind is South. A west wind is advantageous for the 6km valley ahead as you need energy for Barnadearg (or sheeffry as it is often referred). This 2km uphill section rises from 70m ASL to 200m ASL. This may not seem long but it is a tough gruelling climb in which when you think your at the top, your only half way.
Wipe your sweaty brow, check your brakes, fasten down everything as you are coming to a very steep 1.6 km downhill which comes on you very quick. Carefull on the tight corners, potholes and loose gravel. From there to Drummin village 3km is mostly downhill, so time for more hydration/eating, keep the eating to a minimal from here though as you are coming close to the Reek. Drummin to Liscarney 7.7km is a series of up and downhills, nice downhill just before the crossroads. Liscarney to Owenwee turn off 1.6km is all flat. A gradual uphill commences after 2km from the turn off to Owenwee. This 6.4km of bog track takes you to the 240m ASL - base of the reek, with very little downhill.
Once you climb the reek and return the hardest part of the race is over. A good 2km downhill after the reek gives you good progress but watch for the hard left going on to the western way. There is a steady climb for 1.4 km through this track but take care on the last 1km of downhill where there is a lot of loose slate and bog. Back on tar then on a downhill section of over 2km. Corners are tricky especially when your building speed. Roads are often damp here in the driest of weather. Homeward bound for 3.5km then which is an easy cycle along the main road.
Wishing you all a good and safe GF.

great advice, spot on with everything, though not that easy a cycle for the last bit legs will be burning!!

Real_World?

REPOSTED in the correct thread. Thanks

---

Doing the Connemarra challenge next weekend. Looking forward to it as have never tried anything like this before.
Does anybody know. When you come to the kayak section of the course. Do you drop your backpack there or bring it with you. As lifejackets wouldn't fit over the backpacks.

Also on clothing any recommendation for a good jacket to wear. Looking for one at the moment.

Thanks for any advice.

helimachoptor

Real_World? wrote: »

REPOSTED in the correct thread. Thanks

---

Doing the Connemarra challenge next weekend. Looking forward to it as have never tried anything like this before.
Does anybody know. When you come to the kayak section of the course. Do you drop your backpack there or bring it with you. As lifejackets wouldn't fit over the backpacks.

Also on clothing any recommendation for a good jacket to wear. Looking for one at the moment.

Thanks for any advice.

backpack into the kayak my friend

i recently started training for this event but i have never ran in competition or have not cycled for years until last week.just wondering what type of bike/wheels would be best for this event as i have heard there are off road stages?any other info would be good as i have never done anything like this before.
thanks

MelissaCB

hey all

I'm a newbie to gael force, would love to do it this year. I'm not sure about the whole wave entry thing, I wonder would anyone have any idea- I'm currently on my last high mileage week to train for the cork city marathon (23 miles tomorrow all going well), I'm hoping to get past the marathon line in 3hrs 45mins. Haven't done much on the bike before- the clonakilty sprint duathalon last year in 1hr 15mins (bike section hilly, 20km)
(I've a really heavy MTB, will be looking to rent a cyclocross for GFW) .
I'm thinking it would be sensible to enter as a jogger but not sure!
thanks

yop

MelissaCB wrote: »

hey all

I'm a newbie to gael force, would love to do it this year. I'm not sure about the whole wave entry thing, I wonder would anyone have any idea- I'm currently on my last high mileage week to train for the cork city marathon (23 miles tomorrow all going well), I'm hoping to get past the marathon line in 3hrs 45mins. Haven't done much on the bike before- the clonakilty sprint duathalon last year in 1hr 15mins (bike section hilly, 20km)
(I've a really heavy MTB, will be looking to rent a cyclocross for GFW) .
I'm thinking it would be sensible to enter as a jogger but not sure!
thanks

Go in as a runner Melissa. With that time of yours in the marathon it will mean your fitness level will in general be higher than most joggers.
We went in jogger in year 1 and the under foot was in poor shape. We did the 2nd year in the 2nd wave and the ground was a lot better.

Bike choice is up to yourself, used a road bike on both occassions, used standard tires and had no punctures last year.

MTB will kill you on the hills but don't go out spending big money if you are not using it again!

joe1982

Hey guys this is my first year doing gaelforce and just wondering how does my training look so far.

Sunday 100km+ cycle with club on 2 to 3 good climbs with average speed 30km+

Monday 8km run and still building up the distance

Tuesday Rest

Wednesday 45km cycle with club, very fast with race once per month averaging between 32 - 37 km

Thursday 8km run

Friday cycle to croagh patrik 12km, climb Murisk side, and run back down with a time of 1hour 20 and improving all the time, cycle home again.

Saturday Rest.

I would love to make sub 6 but not sure if i am ready yet for it, sub 5 would be a dream. Its really all down to my running if I can improve enough in the time left. Any advice would be great, Thanks guys.

MelissaCB

Thanks, I'll try that

Q7

4 stars (good)

With that sort of bike time (30km+ p/h) you should be aiming for sub 5 hours unless your running is weak. Focus your training more on the running if its the weakest - remember that a 45km bike ride is much easier than 21km+ running with hills. Work on running speed during the week with hill reps, intervals, etc. then a longer run during the weekends.
I'd usually only average 25km or a little over on the bike for a training spin and I did GF in 5:20 last year (walked up CP). Aiming for sub 5hrs this year.

Seres

Q7 wrote: »

With that sort of bike time (30km+ p/h) you should be aiming for sub 5 hours unless your running is weak. Focus your training more on the running if its the weakest - remember that a 45km bike ride is much easier than 21km+ running with hills. Work on running speed during the week with hill reps, intervals, etc. then a longer run during the weekends.
I'd usually only average 25km or a little over on the bike for a training spin and I did GF in 5:20 last year (walked up CP). Aiming for sub 5hrs this year.

was it your first time doin it last year ? if so you will readily get it under 5hr( with just better race planning ), and with an improved training program youd knock half an hour off def

yop

joe1982 wrote: »

Hey guys this is my first year doing gaelforce and just wondering how does my training look so far.

Sunday 100km+ cycle with club on 2 to 3 good climbs with average speed 30km+

Monday 8km run and still building up the distance

Tuesday Rest

Wednesday 45km cycle with club, very fast with race once per month averaging between 32 - 37 km

Thursday 8km run

Friday cycle to croagh patrik 12km, climb Murisk side, and run back down with a time of 1hour 20 and improving all the time, cycle home again.

Saturday Rest.

I would love to make sub 6 but not sure if i am ready yet for it, sub 5 would be a dream. Its really all down to my running if I can improve enough in the time left. Any advice would be great, Thanks guys.

Don't burn yourself out too early Joe. Concentrate on the running and as one of the lads said to me there, get some bric sessions in.
2 of us do a very small (3km) run after the spins on a Wed night and another 3 or 4 do them on their own, just to get the legs used to the run after the spin.

centre back

4 stars (good)

joe1982 wrote: »

Hey guys this is my first year doing gaelforce and just wondering how does my training look so far.

Sunday 100km+ cycle with club on 2 to 3 good climbs with average speed 30km+

Monday 8km run and still building up the distance

Tuesday Rest

Wednesday 45km cycle with club, very fast with race once per month averaging between 32 - 37 km

Thursday 8km run

Friday cycle to croagh patrik 12km, climb Murisk side, and run back down with a time of 1hour 20 and improving all the time, cycle home again.

Saturday Rest.

I would love to make sub 6 but not sure if i am ready yet for it, sub 5 would be a dream. Its really all down to my running if I can improve enough in the time left. Any advice would be great, Thanks guys.

with training like that you'll probably win the whole thing:) if your'e that close to the course maybe should think of running the first part of the course from glasnun beach ( know that's spelled wrong) to the where the canoe section starts?? think diarmuid collins had the fastest time of 57 mins last year for that part is about 14 ks, you have a great advantage of being so close to the course, my advice would to be use it as much as you can!!

centre back

4 stars (good)

<bert> wrote: »

i recently started training for this event but i have never ran in competition or have not cycled for years until last week.just wondering what type of bike/wheels would be best for this event as i have heard there are off road stages?any other info would be good as i have never done anything like this before.
thanks

road bike is by far and away the best , and my opinion only choice!! have done gaelforce twice,1st on a rented mountain bike with knobbly tyres,a TRAGEDY !!:(
2ND time with a racer, believe me there's no contest!!!

centre back

4 stars (good)

MelissaCB wrote: »

hey all

I'm a newbie to gael force, would love to do it this year. I'm not sure about the whole wave entry thing, I wonder would anyone have any idea- I'm currently on my last high mileage week to train for the cork city marathon (23 miles tomorrow all going well), I'm hoping to get past the marathon line in 3hrs 45mins. Haven't done much on the bike before- the clonakilty sprint duathalon last year in 1hr 15mins (bike section hilly, 20km)
(I've a really heavy MTB, will be looking to rent a cyclocross for GFW) .
I'm thinking it would be sensible to enter as a jogger but not sure!
thanks

with times like that you should consider getting in one of the early waves, as if the weather is bad the longer down the waves you are the ground could be very torn up and could cost you extra time!

joe1982

Thanks for all that guys, My running is very poor that 8km is all I can manage on rolling ground but I know it will improve. I think my speed is between 5 and 6 mins a km so its slow!!! My cycling is ok but those speeds are only done when drafting my own average is usually in between 26 - 30 km. I also can make a big improvement on CP especially descending which takes 30mins.
I just hope I haven't left the running to late And don't want to injure either from doing to much running.

centre back

4 stars (good)

joe1982 wrote: »

Thanks for all that guys, My running is very poor that 8km is all I can manage on rolling ground but I know it will improve. I think my speed is between 5 and 6 mins a km so its slow!!! My cycling is ok but those speeds are only done when drafting my own average is usually in between 26 - 30 km. I also can make a big improvement on CP especially descending which takes 30mins.
I just hope I haven't left the running to late And don't want to injure either from doing to much running.

remember joe1982...... hills are your'e friend, intervals are your'e friend..... most importantly pain is going to be your'e friend:D

Rinker

2 stars (poor)

As well as hill running I'd highly recommend doing a recce of CP. Last year I took a totally different route down than anyone else who was on the mountain at that time as me and reckon it saved me about 15 mins. Think I got up in 35mins and down in about 15. I'd recommend departing from the main path once you've got down from the cone and making a bee line straight for the bikes across the boggy ground. Wouldn't have known this without having done the recce and chatting to a few locals who were there on the day. I also find it much easier descending on soft ground than on the stony path and safer if you happen to fall.

yop

Rinker wrote: »

As well as hill running I'd highly recommend doing a recce of CP. Last year I took a totally different route down than anyone else who was on the mountain at that time as me and reckon it saved me about 15 mins. Think I got up in 35mins and down in about 15. I'd recommend departing from the main path once you've got down from the cone and making a bee line straight for the bikes across the boggy ground. Wouldn't have known this without having done the recce and chatting to a few locals who were there on the day. I also find it much easier descending on soft ground than on the stony path and safer if you happen to fall.

Just beware of the holes hiding by heather there, its like "Step downs" from each level once you hit them green banks, there is a split between each bank covered by heather, I slipped into one and I was lucky as heck I didn't break my ankle or leg.
It definitely saved time though, but when you start descending its very hard to stop

Q7

4 stars (good)

Seres wrote: »

was it your first time doin it last year ? if so you will readily get it under 5hr( with just better race planning ), and with an improved training program youd knock half an hour off def

Yes first ever adventure race was GF last year. Knowing the course, improving in transition, and a bit of extra training hopefully should have me down under 5hrs.

Mickeyrodgers

Hey all. This is my second year doing GFW. I did it in 2010 and completed it in 5 hours. My goals this year are: 1) to finish the race and: 2) do it in 4.5 hours or better.
I work on ships and im away for 3 months at a time. I started training for last years event mid May. ALL of my training for last year was done in the gym. I went to the gym every second day for the 3 months. Oh I also managed to stay off the booze! I got back home 5 days before the race and put in a decent time (I think).
Last years break down:
First run: 1h 20m
Kayak: 9m
Second run: 20m
First cycle: 1h 36m
Summit: 45m (I think)
CP bottom: 19m
So I'm back at work again-this time I'm hoping to be home mid July so I can do some proper training. My training last year was on a treadmill with a restricted incline (due to head room-could only go to level 3 of 15) and an exercise bike. The longest session I did in any one session was a 2 hour run (mental torcher). Max bike work was 90 mins. Most sessions were an hour though.
On this ship I have the use of the same gear-without the head restrictions. Can anyone out there tell me/give me a gym training programme for GFW? I know I have to improve on me first run and CP. I'm hoping to make up the rest of the time here and there. How do I improve my running speed with a treadmill? How do I train for CP on a treadmill? Any tips that will help will be appreciated.
Just for the record: I stopped smoking in April 2010. I was 14kgs/2stone over weight when I started my training in May 2010. I had never done adventure racing before, or any racing for that matter.
If I can do it-anyone can
Last cycle: 36m

robroy1234

Unfortunately it is quite difficult to do Specific training considering the limitations to your training environment. The main thing to do is to maintain a good, strong conditioning programme - Try to at least do some running on the deck if possible - a friend of mine and former British teammate Chris Robison used to do this when he was in the Royal Navy. Continue with the treadmill running with the incline, and also the exercycle. If possible when you return and can make it to Westport I can give you pre-Gaelforce training and practice.
rmalse@hotmail.com

Robert

famoussheamus

My kit on the race includes:
Bike- Road bike (gator skins or armidillos for skelp)
Helemet
Sunglasses
Footwear- I will have cycling shoes and something with a bit of extra grip for running (Salomon speedcross)
Socks- Compression
Tops/Shorts- Tri suits/shorts are ideal as you do not feel the wet, has padding for cycle and light
Jacket- Something light and wind/rainproof
Bluff
First aid kit, whistle, electrolyte drink, ride shots cola jelly, spare tube, compressed air, tube repair kit

josh79

does any one know where i could get a better map of the course im planning a trip up that way soon and would like to do a recce of the course the one on the website isnt very easy to work out

centre back

4 stars (good)

josh79 wrote: »

does any one know where i could get a better map of the course im planning a trip up that way soon and would like to do a recce of the course the one on the website isnt very easy to work out

call in to killary, i pretty sure you drive past it on the way to the first starting run. 'd say give them a call and they would be more than happy to help you

LaHaine

4 stars (good)

Guys, any tips on a place to stay? Typical me I still haven't booked anywhere. Wanna get it sorted this week. Emailed a few bnbs with no luck

KoemansCC

LaHaine wrote: »

Guys, any tips on a place to stay? Typical me I still haven't booked anywhere. Wanna get it sorted this week. Emailed a few bnbs with no luck

Spent the first year in a hotel but camped last year in Westport House, if you're staying the night after I'd say B&B or hotel but if you're going home after the race the camping is perfect (€10 to pitch the tent)...about a 20 min walk from the buses.

famoussheamus

Would agree with camping if your only staying one night, but its important you get a good nights sleep also. There are still places yet to fill in westport, you may just have to go slightly out of town. Woods hotel and Atlantic Coast are close to finish which is cool. The Quay is full of self catering houses and apts which are relatively cheap when you are with a gang. Good luck finding a place, I think you will be fine.

hardCopy

3 stars (average)

famoussheamus wrote: »

Would agree with camping if your only staying one night, but its important you get a good nights sleep also. There are still places yet to fill in westport, you may just have to go slightly out of town. Woods hotel and Atlantic Coast are close to finish which is cool. The Quay is full of self catering houses and apts which are relatively cheap when you are with a gang. Good luck finding a place, I think you will be fine.

I used goireland.com to find a B&B, they have a load of B&B's and hotels in westport hooked up to their system, it can be hard to search for a particular town but if you use the 'view map' option then you can just zoom in on Westport.

Gear Questions: What kind of shoes do people use on the bike? I normally wear clipless pedals and cycling shoes but I'm thinking these may not be practical as I'd have to carry my runners with me on the bike and maybe change frequently when the off-road gets rough.

How important are the gatorskins? Is the off-road really that rough?