Training for the Sean Kelly 160k

lismore7

Did the SK 100k last year for the first time. Thinking of stepping up to the 160k but have heard it's 1 of the toughest on the circuit, with 4 huge climbs. What sort of training schedule should I be thinking about?

ford2600

lismore7 wrote: »

Did the SK 100k last year for the first time. Thinking of stepping up to the 160k but have heard it's 1 of the toughest on the circuit, with 4 huge climbs. What sort of training schedule should I be thinking about?

Few lovely hills near Lismore.....

Get to know them.

Try Skt website for programme or just join a club.

After hill repests on Shanrahan Mahon Falls will be handy

lismore7

Just don't want to end up a walker, half way up those Mahon Falls. Is it really only for the "super fit" cyclists?

ford2600

lismore7 wrote: »

Just don't want to end up a walker, half way up those Mahon Falls. Is it really only for the "super fit" cyclists?

It's February, you have over 6 months.

Just ride your bike more and cycle uphill when you can. Lismore is a great base for cycling.

You don't have to be super fit to get around, at a relaxed pace no reason you can't do it if you capable of 100km

I did Wicklow 200 6 weeks after buying a bike

07Lapierre

lismore7 wrote: »

Just don't want to end up a walker, half way up those Mahon Falls. Is it really only for the "super fit" cyclists?

If you think Mahon Falls is tough to cycle up...walking up it while wearing cycling shoes would be almost impossible ( ruin your shoes too! ).

Muckers

As ford2600 said, it's only February so you've loads of time. Regarding the 4 climbs you mentioned, The Mama road is just a long drag and is the easiest of the 4, while Tikincor is the most difficult climb by far in the county, so include plenty of hills in your training schedule during the summer

Koobcam

I did this in 2012 and as far as I can tell the route for this year is more or less the same (same climbs). Tickincor is up first and is really tough, about 3km and steep most of the way except for a brief respite in the middle. Mahon Falls is about 4-5km and has some really steep sections, especially near the top. The other two climbs aren't too steep. I reckon it's important in the first instance not to go mad at the start. I remember when I did it there was a really fast pace at the beginning, after the neutralised bit (when Sean Kelly went off to ride with the other groups) and before the climbing. Then as I rode up Tickincor past hundreds of cyclists, you could see people walking and puking at the side of the road. So, basically pace yourself at the start and let people ride on if they are pushing it too much. I reckon for the climbs, having the right gearing can be a big help. I suppose it depends on your fitness, weight etc, but I would say no gear is too low-it's always useful to have a bailout granny gear just in case. If you do a bit of practice you'll probably find a pace that suits and be able to ride up without having to stop or walk. Mahon Falls is last up and when I did it there were markers telling you the distance to the top. I found those a bit annoying as by that stage I was a bit f**ked. I think it helps to know what to expect, so if you study the route or even better, do the climbs in some training spins, you won;t be surprised on the day. I personally found the hardest part the descent off Mahon Falls-a bit dodgy.

NeedMoreGears

I really like the SKT. Mass start and a bit of a buzz being in a large peleton for the first few km.

Assuming you're reasonably fit and in good health you should have no trouble building up to this. It's tough going but very doable. As you work up the distance over the Summer, make sure you get some hill work done ; ideally climb a few that are at least similar in gradient and/or distance. If you're in Lismore you could go try out some of the climbs themselves.

Given my username, I feel almost obliged to suggest you take a look at your gearing. I use a compact with 34/28 being the lowest gear but you could consider changing the cassette to give a 34/30 ; it may be slow but you shouldn't need to get off the bike at least.

I would also suggest you try another event or two in the 100km or perhaps 100km plus range just to get used to the extra time in the saddle.

See you there hopefully

Koobcam

Another suggestion, which I suppose could apply to any long distance ride, is not to stop for too long at the feed stations. It can be a bit tricky with these sort of events as if you arrive at the wrong time, you might have to queue for ages. If you are going at a fast pace near the front, this won't be a problem, but if you're pace is slower, you can run into crowds. It's probably not a bad idea to bring food with you, enough to last the distance if necessary and then you only need to stop briefly to fill up your bottles. It can be really hard to get going again after stopping.

lismore7

Thanks lads, that's all very helpful. After last year's SK, I did allot of Sunday spins over the "V" near Lismore, before winter finally kicked in. There are 3 routes over each side, which offer 6 climbs of varying difficulty. Have done 4 but not the 2 steepest yet.
Anyone know how the 160k Tour de Cure event in May compares to the SK 160k?

Atom Ant

When I started out in cycling, I had a 53 39 with a 26 on the rear. It was way to low a gear for me to climb. Changing to compact gave me another 4 gears and switched the back to a 12-28 but if I am honest for the WW and the SKT this year I am going to go to a 30 on the back. I fail to see the reason why people need to blow out their knee joints. Hill training definitely helps. When I switched from the 26 to the 28, hills that I could not previously climb, I just about managed but it was a big confidence boost and now I assault those hills. In 2012 on the 100 I did walk up half way Erskine hill and about 40 cyclists passed me. But on the way down I must have passed 120 of my peers. Still managed a rolling time of 2h 50 plus two stops. That was with a hangover, sisters party two hard and two hours of kip. I fail to see the need to queue and only stopped for the craic, I had a couple of sandwiches on a bar bag which was more then enough. It is tough to get going again after a long 20 min rest. The 160 this year will me more challenging but the vibe on the SKT is incredible. The mass start and the great atmosphere. I cycled from Dublin to just past Youghal last year and I passed the famous Mahon falls. From recollection that preceding climb is a looong climb and I would not bother unless I had a 30 on the back. I will lose the few pounds because one can not defy gravity. I would not worry so much about walking up hills as long as you enjoy the day. If you are committed, defo look at the gearing. If you give yourself half a chance, you will improve because you know you can do it. Cycling is all about confidence.

Muckers

Judging by your username, and the fact that you know the Vee very well, you are from Lismore. If you are then you have loads of climbing options quite close to home. One that we use a good bit during the year is the mountain road out of Clonmel. It's a great climb with out ever getting too steep. To add to the difficulty you can turn right 1km before Harneys cross and do a loop that will bring you up to the mast before descending to Harneys cross. Powers the pot from Ballymacarbery is also close enough to you. best of luck and see you in August.

Mugser

Only thing I could add is to maybe get in on another few Sportives. Might I suggest the Stephen Roche tour de cure that starts in Middleton on May 3rd: http://www.stephenrochetourdecure.com/

lismore7

Mugser wrote: »

Only thing I could add is to maybe get in on another few Sportives. Might I suggest the Stephen Roche tour de cure that starts in Middleton on May 3rd: http://www.stephenrochetourdecure.com/

Yes, I've entered the SR Tour de Cure 160k in May and intend to do the West Cork 200 and the Ring of Kerry. Big steps up from last year's 100ks. but anyone I've spoken to says the SK 160k is 1 the toughest.

Mugser

lismore7 wrote: »

Yes, I've entered the SR Tour de Cure 160k in May and intend to do the West Cork 200 and the Ring of Kerry. Big steps up from last year's 100ks. but anyone I've spoken to says the SK 160k is 1 the toughest.

Be no bother to you so. The help of the crowd cannot be under-estimated on the day. You'll find a group to sit in with at various stages along the day,

lismore7

Muckers wrote: »

Judging by your username, and the fact that you know the Vee very well, you are from Lismore. If you are then you have loads of climbing options quite close to home. One that we use a good bit during the year is the mountain road out of Clonmel. It's a great climb with out ever getting too steep. To add to the difficulty you can turn right 1km before Harneys cross and do a loop that will bring you up to the mast before descending to Harneys cross. Powers the pot from Ballymacarbery is also close enough to you. best of luck and see you in August.

Yes, I'm lucky to have some good climbs round Lismore. I like the sound of that mountain road out of Clonmel you suggested. Appreciate all the advice, as I've only been cycling for 18 months, since tearing a medial ligiment in my knee....hence took up cycling!

kencoo

The SKT is one of "The Monuments " of the cycling calender and very popular. If you break it down its not that tough for the most part. 6 months is plenty of time to get ready for it. Get plenty of hill work done early and it will stand to you.

lismore7

NeedMoreGears wrote: »

I really like the SKT. Mass start and a bit of a buzz being in a large peleton for the first few km.

Assuming you're reasonably fit and in good health you should have no trouble building up to this. It's tough going but very doable. As you work up the distance over the Summer, make sure you get some hill work done ; ideally climb a few that are at least similar in gradient and/or distance. If you're in Lismore you could go try out some of the climbs themselves.

Given my username, I feel almost obliged to suggest you take a look at your gearing. I use a compact with 34/28 being the lowest gear but you could consider changing the cassette to give a 34/30 ; it may be slow but you shouldn't need to get off the bike at least.

I would also suggest you try another event or two in the 100km or perhaps 100km plus range just to get used to the extra time in the saddle.

See you there hopefully

Not wanting to sound like a complete cycle numpty, but how do i know what size of gearing/cassette i have on my bike?

TheBlaaMan

Not wanting to sound condescending, but just count the teeth.
You'll have 11-13 on the smallest at the back and 25-28 on the largest sprocket on the cassette. If you clean the cassette, and look closely on the rear of the sprockets, the number of teeth is often stamped on them (though not always....)
Front chainrings are generally 34 & 50 or 39 & 52, but other combinations exist too.

If you need easier gearing for the hills, its generally cheaper and easier to change cassette. Have a look, then come back here for opinions/suggestions/abuse etc

lismore7

TheBlaaMan wrote: »

Not wanting to sound condescending, but just count the teeth.
You'll have 11-13 on the smallest at the back and 25-28 on the largest sprocket on the cassette. If you clean the cassette, and look closely on the rear of the sprockets, the number of teeth is often stamped on them (though not always....)
Front chainrings are generally 34 & 50 or 39 & 52, but other combinations exist too.

If you need easier gearing for the hills, its generally cheaper and easier to change cassette. Have a look, then come back here for opinions/suggestions/abuse etc

Told you i was a cycle numpty...thanks..will now go a nd check out de bike

Koobcam

Depending on the cassette, you might also find the number of teeth engraved somewhere on the sprocket (a cassette being made up of individual sprockets).
I reckon you should aim to be comfortable climbing in the saddle, so whatever gearing allows that.

nilhg

It never fails to amaze me the amount of lads that murder themselves climbing, you'll see them swinging the bike all over the place grinding their way up while saving a couple of gears for the "toughest" bits even though they are blowing a gasket as they are.

One of the best days training you can do is to climb some hills with your cadence, speed and HR showing on your computer, you don't be long learning the most efficient style for yourself.

lismore7

Having checked my new bike more closely, I've got a 50, 39 and a 30.
Is this adiquate for the 4 merciless climbs on SK160?

Took advantage of the weather window today and took new bike out for her first good long spin. Was blown away by what a difference that 3rd cog gave me on the the climbs.

Muckers

You have what's called a triple chainset. The smallest ring with 30 cogs on it is called a "granny gear", and will get you up most climbs without too much difficulty, while spinning faster than you would in the 39 ring. I have a triple on my winter bike combined with a 12-27 rear cassette. This gear ratio will get me up any climb without ever feeling under too much stress. So just check your cassette and a 12-27 or 11-28 will have you ready for any climb.

Raam

nilhg wrote: »

It never fails to amaze me the amount of lads that murder themselves climbing, you'll see them swinging the bike all over the place grinding their way up while saving a couple of gears for the "toughest" bits even though they are blowing a gasket as they are.

Yep, save your legs, not your gears.

lismore7

Muckers wrote: »

You have what's called a triple chainset. The smallest ring with 30 cogs on it is called a "granny gear", and will get you up most climbs without too much difficulty, while spinning faster than you would in the 39 ring. I have a triple on my winter bike combined with a 12-27 rear cassette. This gear ratio will get me up any climb without ever feeling under too much stress. So just check your cassette and a 12-27 or 11-28 will have you ready for any climb.

Yes, checked it again and I've got a 12 - 28 on the back.
So in your opinion we're good to go on the Kelly climbs?

Muckers

lismore7 wrote: »

Yes, checked it again and I've got a 12 - 28 on the back.
So in your opinion we're good to go on the Kelly climbs?

Yep your good to go. Just get out there. But you should enter a few other sportives before hand to get a feel for the big day in advance. There are plenty of events within an hours drive from you so no excuses.

lismore7

Muckers wrote: »

Yep your good to go. Just get out there.

Cheers.... I did today and was well impressed with the gearing going up the climbs compared to my old "Trek"

lismore7

Muckers wrote: »

Yep your good to go. Just get out there. But you should enter a few other sportives before hand to get a feel for the big day in advance. There are plenty of events within an hours drive from you so no excuses.

Did the SK 100 last year and really enjoyed it, on me ol Trek.
Have just entered the SR Tour de Cure 160k in early May and aim to try the Ring of Kerry. Great buzz off the sportives..