From 50KM to 180KM

elvis jones

So at the moment i can cycle 50km or so at an ok pace.

I want to do the ring of Kerry cycle in July which is about 180 KM.

I get once once a week at mo doing about 30km and do a spinning class on a tuesday as i plan to do 1st triathlon in April.

When the evenings get longer i can focus more time on cycling and can cycle home from work once a week which is about 80 km.

What i wondering is is the time frame too short with the triathlon in the middle and would i be kidding myself in trying this.

TheBlaaMan

This might assist http://www.theseankellytour.com/media/SeanKellyTour/Suggested%20Training%20Programme%20160k.pdf

Its the recommended training program for the 160k Sean Kelly sportive and shows a steady build up of KMs in the 16 weeks leading up to the event.

So, in short, no......I dont think its unrealistic.........sticking to the regime is the tough part!

Beasty

Steadily increasing the length of your spins is the recommended way to do this, but tbh if you can do 50km at a steady pace, you may want to try doing say 80km at a bit slower pace. Then try and pick up yor speed over this distance, and move on to 100km or 120km - you'll find you can get up to 180km very quickly if you are prepared to stick in the saddle for the required time

Prior to doing the WW200 a couple of years ago I had not done anything longer than 80-90km in the build-up, and that was on a turbo, as I was recovering from a knee operation, but I still managed to complete it in a respectable time. I think doing a lot of "weekly" mileage helps also. If you try a few 50km spins on back-to-back days, you'll find it much easier to do a one-off 100km+ spin. If you can do 80-100km back-to-back, 180km would probably not be too much of a problem

fat bloke

You'll be grand. The ring is a very accessible route, loads of stops, loads of food. Great day out. The likes of the Sean Kelly 160 and the Wicklow 200 are much more arduous.

Lumen

IMO, don't try and cycle fast for long distances in training. As you get tired your form goes and trying to push with poor form leads to injury.

shamwari

I did the ring last year starting from a zero base around March. I just kept pushing the distances out bit by bit until I was comfortable cycling 100km on a Saturday, and two week nights doing around 40-50km. Make sure your practice routes include some hill climbs too. The two big climbs aren't especially steep, but Molls Gap is late in the day and you will be tiring at that stage.

The ring is a fabulous day and the atmosphere is totally unique to it. It is to be enjoyed rather than feared! I'd be doing it again myself this year except we've a family celebration that weekend

Captain Havoc

Did the ring a couple of years ago, started at a very low base. I think you should be looking to build up to 200km per week for the end of May done in as many or as few sessions as you like, 3-4 being my preference including one spin of 100km.

elvis jones

What are the hills like on the route, i just have visions of starting at 7AM and still being out there at 10PM:o

I'm seriously thinking of buying a turbo to get some extra leg work in until the time changes as i have to swim at the weekend along with the cycling.

vektarman

The two main climbs on the ROK are longish and steady rather than steep, even as a novice I've managed them for the last couple of years, don't worry about your time, most average cyclists (me included) will complete it in under 9 hours, you won't feel the time passing, great day out.

shamwari

vektarman wrote: »

The two main climbs on the ROK are longish and steady rather than steep, even as a novice I've managed them for the last couple of years, don't worry about your time, most average cyclists (me included) will complete it in under 9 hours, you won't feel the time passing, great day out.

+1

I started out at 7.30. Took it handy all the way. I was slow up the first climb (Coomaciste) and even slower up Moll's gap (stopped 4 or 5 times). Stopped for food in Cahirciveen for around 30mins, 10 mins in Watervillie, Glenbeigh, Killorglin and Kenmare garage (avoided the food stop), and about an hour in Sneem for hot food. Total ride time was 8:15 and I crossed the finish line around 18:10.

Perhaps the greatest incentive is the sheer craic and riding along with a bunch, where you actually get carried along. As I said above, it is a day to be enjoyed.

elvis jones

shamwari wrote: »

+1

I started out at 7.30. Took it handy all the way. I was slow up the first climb (Coomaciste) and even slower up Moll's gap (stopped 4 or 5 times). Stopped for food in Cahirciveen for around 30mins, 10 mins in Watervillie, Glenbeigh, Killorglin and Kenmare garage (avoided the food stop), and about an hour in Sneem for hot food. Total ride time was 8:15 and I crossed the finish line around 18:10.

Perhaps the greatest incentive is the sheer craic and riding along with a bunch, where you actually get carried along. As I said above, it is a day to be enjoyed.

Thats what i'd like, not a race but a good distance that i've never done before in glorious surroundings !

fat bloke

The kind of people you see doing it, on the worst bikes, will lift your heart . If you're doing any kind of training at all, there's no reason why you wouldn't finish it and finish well.

I was down around Sneem last weekend and did the coomaciste climb from both sides and I was surprised at how gentle an incline it was. The only reason it's hard on the Ring of Kerry spin is because you've already 90k or so in your legs by the time you hit it (not to mention 15 or 20 ham sandwiches and currant buns in your belly from the Caherciveen stop ). In isolation they are very pleasant gradients to spin up.

Oh - and don't forget to lift your head up from your suffering, burning legs and feast your eyes on the frankly glorious scenic views to your right as you go

Biopace

Did it myself for the first time last year, only started training on the road bike in Feb, slowly building up the distance every weekend until I was comfortably knocking out 100km+ spins by May. Did the event itself completely solo starting at 6am when the roads were nice and clear. Great time of the day to take in the views. Got around too in about 6.5hrs, so I was well happy with that.

You should have plenty of time from now.

shamwari

fat bloke wrote: »

....(not to mention 15 or 20 ham sandwiches and currant buns in your belly from the Caherciveen stop ).

Get your pronounciation right: they're called "hang sangwitches"

thehamo

Hey, would love to do this and would fit right in for my training to do Gaelforce West in August!

Can anyone tell me how much it is/how much you have to raise, and what dates its expected to be on?

Thanks

elvis jones

I believe its on July 2 and their webiste with all the info will be live in the next few weeks.

kincsem

You could try my training program. It avoids doing lots of long boring cycles.

On 23rd April 2008 I began training for the Wicklow 200 that June. I was 57 and hadn't cycled since the previous June.

ROK ON

OP. This time 4yrs ago I didn't own a road bike. I was 17,5stone weight.
Got a cross bike in mid March with the aim of doing the Ring of Kerry. Started doing 30km cycles then built up to 80/90km.
I went up one hill before the Ring of Kerry (Molls Gap). Other than that I trained on flat roads in Kildare.

Did the ROK in 8.5hours with many breaks. Its sociable and a reasonable but challenge for any cyclist with a moderate amount of training.
Enjoy it.

aquanaut

Sorry to resurrect an old thread but some great info in this - especially about back to back. Doing TDC as first event and did 40km back to back last saturday and sunday but still a bit worried but this thread gives me a bit of confidance!