Wicklow 200 newbies training

seamus

I know there are other threads, but this one is about getting a group of WW200 virgins (or lapsed vets) who haven't bothered getting out with a club regularly to get together to build up to the main event.

I went ahead signed up so I can't back out, so the only thing now standing in my way is the will to get out on the roads at the weekend between now and 12th June. And we all know it's much easier to get out and ride when you've already told someone else you'll be there.

Ideally I want to get from being able to do 80km in Wicklow at around 23/24km/h (or 27/28 on the flat) to 160km at the same pace in advance of the 200. Just getting around the 200 would be nice, posting a respectable time would be even better

I'm sticking a rough schedule here for minimum distances to be covered each weekend. Doesn't have to be every saturday, if anyone's actually interesting in joining me, we can decide on a week-to-week basis.

Takers/critics?

wersal gummage

Hi Seamus,

I'd be up for this for sure. Probably wont be able to make a lot of the training sessions - but I would head along to a few at least. I've also signed up and have never been over a 'hill' bigger than howth head...... So just getting as far as wicklow and learning a bit of the route would be great for me.

Apart from the commuting, I haven't been out for a spin since the nice weather in september...

Thanks.

Cookie_Monster

I'd potentially be interested but have scheduled rides a lot of Sunday's already... but not all so maybe I'd turn up for a few when available

Other than distance do you have a plan on routes? IE do specific parts of it on different weekends?

seamus

I stuck in Saturdays more so I know how many weekends there are till 12th June, I'm not married to the idea of going out every Saturday. But Saturday tends to be my beer night, hence Saturday spins usually suit me best

My only plan on routes is to get into the Wicklow hills and take as many varied routes as possible, and with the intention of including parts of the route, especially the more famous climbs and stuff.

If the weather's really **** (wind/rain like last weekend), I'd probably switch to a flatter route out Kildare way.

Oldlegs

You might consider the Bray Wheeler's Paddy Martin Randonnee on Sunday 20th Feb. 80km and 100km options. Details on their website.
Fingers crossed for dry weather

ckeego

seamus wrote: »

I stuck in Saturdays more so I know how many weekends there are till 12th June, I'm not married to the idea of going out every Saturday. But Saturday tends to be my beer night, hence Saturday spins usually suit me best

My only plan on routes is to get into the Wicklow hills and take as many varied routes as possible, and with the intention of including parts of the route, especially the more famous climbs and stuff.

If the weather's really **** (wind/rain like last weekend), I'd probably switch to a flatter route out Kildare way.

Hi Seamus..
Im in a similiar pattern to you..80k around Wicklow is fine..I have done the W100 and the one they do from Tallaght to Imaal. I have gone as far as 130 around the hills and 160 on the flat.

Keen to complete the 200 and the Sean Kelly this year as off for both.

Not off evry Sat but very keen to join up with a few more to make the training a bit more fun.

Where are you based and where are most of your routes?

I am in Greystones and mainly go down towards Roundwood and up towards Laragh either through Kilmac or Ashford and then up towards Sally Gap from Glenmacnass.

Let me know if you are interested. As the evenings get longer, I'm up for afternoon spins and my work roster, whilst I may not be off every weekend, does give me some midweek days free.

Average times are very similiar too.

seamus

I'm in South West Dublin, so I'd generally be looking to head out from here. Meeting at Dundrum cross seems to work in general, but there's no reason why we can't move it around a bit and arrange to cross paths in roundwood or laragh for the longer routes.

Unfortunately afternoon spins don't work for me, I've a regular 9-5ish job and I just flatten onto the couch when I get home
No reason why we can't make a group effort though and people can stick their own planned sessions into the spreadsheet so others know when somebody else is out on the bike?

I'll do up the first route in the morning and stick it in the spreadsheet. The paddy martin randonee looks like a good idea, get me used to the sportive environment too

Oldlegs

The Dundrum-cross bods could meet up with the Greystones-bods in Enniskerry. From there any number of hilly routes beckon :eek:

Other options include ...
1) Greystones-Enniskerry,Stepaside (meeting the Dundrum riders) Firhouse, up to Pine Forest, on up and over to Glencree, Lough Bray, Sally Gap, Lough Tay, Roundwood, Calary, Kilmac, then split to Dundrum & Greystones.

2) Dundrum, Enniskerry, Kilmac (joined by Greystones), Roundwood, Laragh, Wicklow Gap, Hollywood, Blessington, Firhouse, Marley Park (Split for Dundrum & Greystones)

But count me in for a few of them (I am also based in the Greystones area)

Blowfish

seamus wrote: »

My only plan on routes is to get into the Wicklow hills and take as many varied routes as possible, and with the intention of including parts of the route, especially the more famous climbs and stuff.

Definitely a good idea. The first time over a climb is always the toughest as you never know what's around the next bend, which can lead to it feeling as if it goes on forever. Knowing you've already beaten the climb at least once helps psychologically on the day.

Oldlegs wrote: »

You might consider the Bray Wheeler's Paddy Martin Randonnee on Sunday 20th Feb. 80km and 100km options. Details on their website.
Fingers crossed for dry weather

The Mick Byrne also covers some of it afair, though the 200k version is tougher than the WW200, so the 160 or 100 would probably be best.

The way I did it last year for training was build up to eventually doing a spin of 160k which included the 3 main climbs (Sally Gap, Slieve Mann, Shay Eliot) 2 weeks before the WW itself. For the last week I did a relatively long spin (~120k) but kept it much flatter with only really the hill out of Avoca to contend with.

If you run out of people to head out with, give me a shout

smacl

Sounds great, but I'm on a reasonably heavy hybrid (and not in great shape), 20-22kph is my average through the hills so I wouldn't meet your pace. My current plan, which myself and my sister are working towards, is as follows;

Feb - Get used to the saddle again and see the sally gap a few times.

1 Meeting at Stepaside -> Johnny foxes, Enniskerry, Glencree. If the legs are good on up to sally gap, lough Dan etc.. otherwise back down by powerscourt waterfall, Enniskerry home.

2: Same again, but no chickening out of sally gap. Take old long hill home if legs are ok.

3: Same again, long hill home.

March - Bit of extra distance

4 - Laragh from stepaside, back via round wood

5 - Laragh, going to Cruagh from Johnny foxes, old long hill home

6 - Stepaside, Enniskerry, long hill, Laragh, Rathdrum, Newcastle, Greystones, Kilmac, Enniskerry, home (close to W100 route)

April - Distance with hills

7 - Johnny foxes, sallygap, blessington lakes (inside route), Wicklow gap, roundwood, home

8 - Johnny foxes, sallygap, blessington, Wicklow gap, old long hill home

9 - Foxes, Laragh, shay elliot, Greenane, Rathdrum, , Newcastle, Greystones, Kilmac, Enniskerry, home

May - Cover most of the route

10 - Stepaside, Enniskerry, glencree, sallygap, blessington, donard, glen of imaal, slieve mann, shay elliot. laragh, home

11 - Foxes, Enniskerry, powerscourt, sallygap, blessington, donard, glen of imaal, slieve mann, shay elliot. laragh, home

12 - Stepaside, Enniskerry, glencree, sallygap, blessington, donard, glen of imaal, slieve mann, shay elliot, Rathdrum, Newcastle, Greystones, Kilmac, Enniskerry, home

June - ease off

13 - Laragh, going to Cruagh from Johnny foxes, old long hill home

12th june, Wicklow 200

I'm also planning on Rathfarnham - Johhnie foxes and back at lunch a couple of times a week, and will throw in a couple of evening runs to glencree as the evenings get longer. I've only but three weekend spins per month in as weather & family are always going to cause the odd weekend to get missed.

If you see a middle aged bloke on a hybrid in a hi-vis DHB jacket struggling up the sally gap, say hi on your way past. Might catch you for a coffee at the hippy cafe

Shane

ckeego

Oldlegs wrote: »

The Dundrum-cross bods could meet up with the Greystones-bods in Enniskerry. From there any number of hilly routes beckon :eek:

Other options include ...
1) Greystones-Enniskerry,Stepaside (meeting the Dundrum riders) Firhouse, up to Pine Forest, on up and over to Glencree, Lough Bray, Sally Gap, Lough Tay, Roundwood, Calary, Kilmac, then split to Dundrum & Greystones.

2) Dundrum, Enniskerry, Kilmac (joined by Greystones), Roundwood, Laragh, Wicklow Gap, Hollywood, Blessington, Firhouse, Marley Park (Split for Dundrum & Greystones)

But count me in for a few of them (I am also based in the Greystones area)

Good plan...Give me a shout anytime you are heading out and we'll hook up.

Are you riding with Bray Wheelers or Sorrento or with a club?

seamus

I've updated the spreadsheet now with a route:
http://www.mapmyride.com/routes/view/27993218

80k-ish, takes in kms 15-50ish of the Wicklow 200 including one major climb - 9km long avg 4.1% gradient from Kilmacanogue to Glencree.

Only problem is that I've gotten my wife's cold this morning Typical.
I'll have to dose myself, stay off the bike and avoid making my lungs sore in the hope that I'm 90% clear by Friday morning. Otherwise I'll have to wait till the Paddy Martin.

sled driver

Great idea Seamus, Keep me posted aswell and I'd meet you in Dundrum Saturday mornings!!

andyoc

Hello Seamus

I've just joined up for the 200 in June .
My stats are about similar, so I would be very interested in your
training group.

If you are going out on Saturday, please let me know where and when,
and I'll be there. Weather looks reasonable, so it's all down to your cold!!!

Andy O'Callaghan

snollup

Hi Seamus,

Good idea putting together the spreadsheet for training routes. Am hoping to do the Sean Kelly & the WW200 this year myself.

Just wondering what time you plan on setting off on Sat (providing your feeling better that is)?

Cheers,
Joe

seamus

I'm thinking 11am right now. It'll be chilly enough any earlier and should still be home for 3 o'clock, even at an easy pace & with stops.

snollup

Sounds good. will be heading over from Clontarf so glad no to early.

andyoc

@ snollup

Headin over from Sutton, so I could meet you at the bottom of Castle Ave whenever....let me know

snollup

andyoc wrote: »

@ snollup

Headin over from Sutton, so I could meet you at the bottom of Castle Ave whenever....let me know

Sounds good, say 10.20 at the end of Lawrence Road.

daragh_

Fair dues to yiz all! Won't be able to join you as I normally go out Sunday mornings. But I look forward to being overtaken at speed on the day of the W200 by all you zealous Boardies.

Snollup - how's the new bike?

Cookie_Monster

Ye'll probably whizz by me at some point on Sat so

I'll be attempting this
http://maps.google.com/maps?f=d&source=s_d&saddr=R116&daddr=53.22348,-6.1818+to:53.1951238,-6.276737+to:R115+to:53.009968,-6.282715+to:R755+to:Upper+Dargle+Rd+to:53.2240395,-6.1244776+to:N11&hl=en&geocode=Fdh1LAMdWmOi_w%3BFTggLAMdWKyh_ykxhv3TgadnSDHYmIIgaOxDbA%3BFXOxKwMdfzmg_ymTtk8P76BnSDEvOpolj1UjLg%3BFS-rKgMdesmf_w%3BFTDeKAMdJSKg_ynzTSIhdr1nSDFj_tymdgSeeQ%3BFdj7KQMdvTqh_w%3BFbLJKwMdOoOi_w%3BFWciLAMdQ4yi_ykzSL5IBqhnSDGhIOv7pscAEw%3BFbZ0LAMdPmai_w&mra=dpe&mrcr=3&mrsp=7&sz=13&via=1,2,4,7&sll=53.240564,-6.100502&sspn=0.045613,0.259895&ie=UTF8&ll=53.182996,-6.047287&spn=0.182697,1.039581&z=11

But leaving the house by 9-9.30 hopefully...

snollup

daragh_ wrote: »

Fair dues to yiz all! Won't be able to join you as I normally go out Sunday mornings. But I look forward to being overtaken at speed on the day of the W200 by all you zealous Boardies.

Snollup - how's the new bike?

Lovin it! Bit heavier then the last one though.

seamus

I got nerdy last night and compiled the results from the last WW200. Aside from a handful of animals (or incorrectly recorded times) who appeared to have average speeds over 30km/h (the fastest being 38 km/h :eek:), only the top 5% of the field (roughly 100 people) had an average speed over 24km/h. Though if that time includes stops, then the average might be a bit higher than that.

In fact, less than half the field (800 people) managed to register an average over 20km/h, the overall average for the field being 19.81km/h.

One poor soul took over 10.5 hours to do the 100km route. He must have been walking an awful long way that day. Or he forgot to "clock out" till the end of the day.

Just something to consider when we're struggling up hills and looking at 22km/h average...and dropping

Benylin night and day is handling my cold admirably, though since they contain a derivative of amphetamines, I'm not surprised. Won't know till Friday morning if I'm up to this. Was dying this morning.

Blowfish

seamus wrote: »

I got nerdy last night and compiled the results from the last WW200. Aside from a handful of animals (or incorrectly recorded times) who appeared to have average speeds over 30km/h (the fastest being 38 km/h :eek:), only the top 5% of the field (roughly 100 people) had an average speed over 24km/h. Though if that time includes stops, then the average might be a bit higher than that.

Unfortunately, the time does include stops. Times are only recorded at the start and finish lines, hence why the average is so low.

seamus

Blowfish wrote: »

Unfortunately, the time does include stops. Times are only recorded at the start and finish lines, hence why the average is so low.

Yeah, that seems more like it. Added in 30 mins average per stop, and it makes a surprisingly large difference. Top 5% is around 27.5km/h and up. Top 50% is anything over 22km/h.

Hmph.

Lumen

seamus wrote: »

Yeah, that seems more like it. Added in 30 mins average per stop, and it makes a surprisingly large difference. Top 5% is around 27.5km/h and up. Top 50% is anything over 22km/h.

Hmph.

Well, the point still stands that if you want to "beat" loads of people you just need to cycle slowly and carry your own food.

michael196

Lumen wrote: »

Well, the point still stands that if you want to "beat" loads of people you just need to cycle slowly and carry your own food.

simples: for 160 KM

andyoc

Personally, just to DO the Wicklow 200 would be a great achievement.....:)

smacl

andyoc wrote: »

Personally, just to DO the Wicklow 200 would be a great achievement.....:)

Likewise. It's not the other riders I'm worried about, it's the sun setting

Cookie_Monster

smacl wrote: »

Likewise. It's not the other riders I'm worried about, it's the sun setting

My goal is just to finish it and not be last, 2nd last is fine, but not last

smacl

Cookie_Monster wrote: »

My goal is just to finish it and not be last, 2nd last is fine, but not last

Could be a sprint finish between us so

Cookie_Monster

smacl wrote: »

Could be a sprint finish between us so

I'm not worried about that My secret plan is to have somebody run\cycle along in front of me for the last couple of hundred meters with a pint of beer to spur me home

chakattack

seamus wrote: »

Yeah, that seems more like it. Added in 30 mins average per stop, and it makes a surprisingly large difference. Top 5% is around 27.5km/h and up. Top 50% is anything over 22km/h.

Hmph.

That's much more realistic.

If a well organised group got together either carrying food or with someone in a car, you could post a great time.

The challenge for most people is finding and staying with a group at their pace.

funkyjebus

I'm up for this. Need the training bad, winter has not been kind to me:(, plus I stll owe snollup a coffee for sorting out my boards jersey all those many moons ago;).

I'll be heading from Phoenix Park area if anyone want to join me heading over. So Dundrum at 11 is it, where exactly?

sled driver

funkyjebus wrote: »

I'm up for this. Need the training bad, winter has not been kind to me:(, plus I stll owe snollup a coffee for sorting out my boards jersey all those many moons ago;).

I'll be heading from Phoenix Park area if anyone want to join me heading over. So Dundrum at 11 is it, where exactly?

I'll tuck in behind your slipstream to Dundrum!!

I'm in Chapelizod. What's your route from the park to Dundrum? I can either meet you in the park or if your route takes you through Chapelizod, I'll hook up with you there.

snollup

Just back from a spin up Howth & boy do I need some training! Looking forward to Sat.

funkyjebus

sled driver wrote: »

I'll tuck in behind your slipstream to Dundrum!!

I'm in Chapelizod. What's your route from the park to Dundrum? I can either meet you in the park or if your route takes you through Chapelizod, I'll hook up with you there.

Cool.

Im at at the tip of Blackhorse Ave, so I'll be heading straight down to the quays and up the N11, I could meet you at the Parkgate St entrance to the park. Shouldn't take an hour, so perhaps 10.10am to be safe?

andyoc

Well Seamus, how is the cold?

If all good, when and where?

seamus

I don't feel entirely normal, but I've decided I'm going for it. Don't have much of a cough and no aches, pains or tiredness.
I'll just continue taking my legal amphetamine-based medication to get me up the hills.

I've changed the route in the link above a bit to meet at Dundrum rather than the back gate of Marlay for our North-side based guys. Doesn't change the distance much at all. If someone else could take note of the route as well as me, that would be good cos There are big chunks of the route I don't know too well.

This is gonna be a leg-stretcher I think, nothing too mad and plenty of breaks. Most people seem like me to not have gotten out for a long spin since the snow started in November. Weather looks absolutely spot on ideal for a spin. Gonna be sunny with a slight chill in the air. 11am at Dundrum (opposite corner to Joe Daly's, under the bridge/luas station) it is. If there's nobody there when you arrive at 11am it means you're late and we're gone, so try catch up

funkyjebus

Thats the spirit Seamus!

Weather looks as good as we could have hoped for considering the week we just had. Never been up Wicklow way on such a long cycle, what the weather / wind like up there, don't know if I should wear tights (I only have thermal) or if the pace will be quick enough and I'll get away with shorts.

So as odd a question as it might be........what are you wearing tomorrow guys?:o

seamus

I've only summer bib shorts or winter bib tights, so I'll go with the latter plus a base layer top and a jersey.
It could be quite warm in the direct sun, but we'll cool down very quickly when we stop, so the winter layers will come in handy then.

The highest point we'll hit is up at Glencree, it gets windy and foggy up there, but we won't be there for long.

sled driver

funkyjebus wrote: »

Cool.

Im at at the tip of Blackhorse Ave, so I'll be heading straight down to the quays and up the N11, I could meet you at the Parkgate St entrance to the park. Shouldn't take an hour, so perhaps 10.10am to be safe?

Good stuff, I'll be at the parkgate entrance to the park so for just after 10.

OldPeculier

11am at Dundrum, might see you guys out there so, haven't been on a spin this long before so should fun :-)

Bairdsy

Hi all,

I won't be able to join this weekend but how often are you going out? Every weekend? I would love to join as I have set myself the goal of doing the Wicklow 200 this year as well. Pretty new to riding (road) but have a decent level of fitness.

Kav0777

I'm in a similar situation to Bairdsy. Can't make it this weekend but would love to head out in the future.

michael196

funkyjebus wrote: »

Thats the spirit Seamus!

Weather looks as good as we could have hoped for considering the week we just had. Never been up Wicklow way on such a long cycle, what the weather / wind like up there, don't know if I should wear tights (I only have thermal) or if the pace will be quick enough and I'll get away with shorts.

So as odd a question as it might be........what are you wearing tomorrow guys?:o

No matter what it feels like when u stick ur head out your front door. it will always be 5 degress lower on the mountain. I would waer the thermal tights ( full leggings). dont even think shorts at this time of year.


coming off the mountain, even if its the top of glencree, your legs will feel the cold as well as ur shoulders , and any area not under several layers ( 4 -5).

Another good reason for leggings is that ur legs will be destroyed with dirt and grit on the road left over fron the winter. so prtoetc thmw by wearing full length leggings.

Matbe end of march is time enough for shorts, ( if only my full length leggings last that long. ).

michael196

smacl wrote: »

Likewise. It's not the other riders I'm worried about, it's the sun setting

its a long day and 12 hours is more than enough !!! My first one was last year, I walked up sally, shay elliott, and slieve maan. Funily I was able to cycle out of avoca.

9 hour for me last year.

michael196

seamus wrote: »

I've only summer bib shorts or winter bib tights, so I'll go with the latter plus a base layer top and a jersey.
It could be quite warm in the direct sun, but we'll cool down very quickly when we stop, so the winter layers will come in handy then.

The highest point we'll hit is up at Glencree, it gets windy and foggy up there, but we won't be there for long.

if u hit the top of glencree, shure sally gap is juts around the corner... shure u may as well.......

funkyjebus

sled driver wrote: »

Good stuff, I'll be at the parkgate entrance to the park so for just after 10.

Perfect see you then. If neither of us is there by 15 past we should head on. Anyone else that wants to meet here feel free, 10:10 at the Parkgate St entrance to the park.

snollup

looking forward to tomorrows spin.

@ andyog, you still on for meeting up?

Heading over from clontarf if anyone else wants to head over plan on leaving from bottom of Lawrence Rd @ 10.20.

andyoc

@ snollup

10.20 bottom of Lawrences Road

Andy