Tour of Waterford - training advice

Bartscott57

Hi All,

Long time reader of the forum but first time poster. I've signed up for the Sean Kelly tour of Waterford this year and a bit behind on training due to injury. So basically just looking for advice from people who've completed the tour before on the mileage I should be completing each week to be able to complete in a respectable time. There's a training plan on the website but looking at that it doesn't look to be very intensive and I'd be fearful id struggle on the day sticking to that.

Also where I live is pretty flat and I'm afraid that I'll struggle for hill training. I know there's no replacement for hills so I'll be looking to travel a bit to get the hill training over the weeks however I'd appreciate advice on alternatives whether it's gym work or spinning etc..basically something I can do after work a couple of times a week.

Any input is appreciated!

Thanks

Cantdoit

Hi there
I just completed the Wicklow 200 last week. I also live in very flat country with nothing over 1k long for miles. But it was enough. My longest training run was 130. Mostly 60-70 k spins. Working shift made it hard to get out and weather was crap last couple of months. I included 1-2 of those short hills in each ride. Used a gym but mainly did sit ups lunges and loads of squats with light weights to build power in thighs. That's the key to the hills. Did around 7 or 8 100k spins in the couple of months leading up to the day. Cut all crap out of my diet and got lots of water in. Very nervous at start but took it real easy, met some like minded lads on the route and got there in one piece. So 1.. Get as many miles in as you can 2.. Sort the diet 3..get the head relaxed 4.. It's not a race, it's fun.... Don't know your age but I'm in my 40s and I felt young up there, lots of lads and ladies in there 60s, and one 84yr old tipping along. Adrenalin kicks in and off you go.

The Noble Nudge

You picked a tough one to start depending on distance and weather.....
Which one are you doing??

http://www.theseankellytour.com/trainforit/

Esroh

Why not use the training plan as a guide. They are aimed at getting you through the day.
So take it as a basic.
Ride as often as you can.
On days your time restricted you can do the distance at a harder intensity. If you have more time go further.
Repeats of your local climbs will build up your strength fo the Climbs.

ckeego

I'd agree with the posts above.

I have done the SK160 the last 4 years now and it is a brilliant event-well organised, great craic and a real example of what a well organised team of volunteers can achieve.

From a rider's perspective, if you are doing say a couple of long rides each weekend, up to approx 70km or indeed doing the same 2 or 3 rides over the week you will be well prepared. Throw in an extra 30 or 40k on one of the rides each week in the lead up to the event and only do very short 1hr spins with a hill in the last week, if you even ride at all that week.

Throw in a steep climb/drag of say 2-3km towards the end and start of each spin and that will help you in the hills which are well spread out along the route (look at the Strava segments, so you know when they are coming-Tickincor when it was introduced a few years back came as a surprise!

You will see some very talented local riders tear up that first climb (they do a KOM on the day, I believe) and it can be a tad disheartening, but keep spinning the legs...It is a long drag (the first of a few)

Getting in with a group is a huge help (ask first and do your turn at the front) but the best advice even with 2 odd months to go is to get in with a club and get used to riding in a group-the numbers involved on the day means that you will be in groups from time to time and need to be confident with your handling.

Enjoy the day-stay well fuelled (porridge at the start!!) and well hydrated-pray for better weather than last year and enjoy one of the best sportives going-you will have a ball:cool:

KenHy

How hard is the 160k version of this really? Done the distance before (most recently RoK) and considering doing this for the challenge. Did 115 km around Wicklow yesterday though and the climbing really took it out of me, don't think I had 50 more km in my legs. How do the climbs in Waterford compare to Wicklow or Sally gaps, and is the road surface any good?

Yesterday -> http://app.strava.com/activities/343866026

TheBlaaMan

Like any event of this nature/length, pace is all important in terms of getting around and enjoying it. The roads are quite mixed, some pretty crap, others fine. The 10km stretch from Carrick to the foot of Tickencor is a pretty dead surface and some of our club (me incl) tend to go off course in Carrick and take the main road to Clonmel turning left before the town to rejoin the route. The surface on the climbs isnt such an issue as your pace is not going to be too high..... but as the surface is typically 'mountain road', Mahon Falls at the 120km mark is going to sap lots of energy if you are running on empty, so make sure to fuel up well when you get the chance.

Its a tough day on the saddle, no doubt, 160km plus 2200m of ascent, but dont burn too many matches too early (you may see some guys fly past on the way to Carrick, but let them go, the chances are that you'll be seeing them again later on, possibly slumped in a ditch ...:)), get in with a group who's pace seems to suit and fall back if not and you should be fine. The chances of staying with the same group the whole way around is slim, IMO. Above all, try to enjoy, rather endure....

The Noble Nudge

KenHy wrote: »

How hard is the 160k version of this really? Done the distance before (most recently RoK) and considering doing this for the challenge. Did 115 km around Wicklow yesterday though and the climbing really took it out of me, don't think I had 50 more km in my legs. How do the climbs in Waterford compare to Wicklow or Sally gaps, and is the road surface any good?

Yesterday -> http://app.strava.com/activities/343866026

Having done ROK and Sean Kelly I would say in distance its 10km shorter but its a harder cycle not to put you off,
4 good climbs in it with Mahon falls the toughest gradient wise the descending is tough too over cattle grids in places with gravelly uneven surface take your time you will be grand.
I will throw pm my strava from last year for you to look at.

ford2600

TheBlaaMan wrote: »

The 10km stretch from Carrick to the foot of Tickencor is a pretty dead surface and some of our club (me incl) tend to go off course in Carrick and take the main road to Clonmel turning left before the town to rejoin the route.

Have you no shame.

The " Blaa Man" leaves Co Waterford on the Tour Of Waterford because the road is a little rough...

TheBlaaMan

You know, I never even though about in those terms, but that's a good point. Not one I'll get to put to right anytime soon though, as I can't make it this year

kuro_man

Do you have a turbo? 2x20s will help your training.

Seweryn

kuro_man wrote: »

Do you have a turbo? 2x20s will help your training.

A Turbo trainer for a 160 km event in the middle of summer, seriously? You are going to spend hours in the saddle at medium to high effort range, not doing 20 s sprints.

Simply get out as much as you can and you will be grand on the day.