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Quest Glendalough 2019

  • 26-03-2019 10:21am
    #1
    Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭


    Only 11 days to go...
    One small route change with the start and finish in Laragh GAA..
    Make it very interesting with a 4k/5k run finish at the end now...
    Makes sense as walking back to the car park after was cruel...
    Hopefully weather will be as the last two years...fingers crossed cant imagine it without good weather and hope i havent cursed it now!


«1

Comments

  • Registered Users, Registered Users 2 Posts: 66 ✭✭YoTaro


    How tough is the course? Expert Route.
    Would you manage it if half fit !! Bit worried


  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    YoTaro wrote: »
    How tough is the course? Expert Route.
    Would you manage it if half fit !! Bit worried

    :D your half fit and someone elses might be poles apart...
    Its tough but if you are only doing it to get out for the day and not pushed on a time..you will get around..scenery alone will keep you occupied..


  • Registered Users, Registered Users 2 Posts: 66 ✭✭YoTaro


    That'll do so, we will manage away.
    Looking forward to it


  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    YoTaro wrote: »
    That'll do so, we will manage away.
    Looking forward to it

    When I get to computer I will try give you a break down of each section so you will know what to expect...


  • Registered Users, Registered Users 2 Posts: 2,122 ✭✭✭Peterx


    YoTaro wrote: »
    How tough is the course? Expert Route.
    Would you manage it if half fit !! Bit worried

    I last did it in 2016 but the course is very similar, just the final run is now longer. A little over 3 hours for the winner so you can work out your own time from that hopefully. You will manage it if half fit but have to be nicely conservative for the first 5 stages and then try to keep that easy pace up to the finish :)
    Percentage of time you spend running and cycling if you relatively similar at both running and cycling..

    run cycle kayak
    2016 48% 47% 5%
    2019 51% 44% 5%

    Basically it's a runners race with harder than usual cycling giving strong cyclists a chance. You can essentially ignore the kayak apart from remembering to enjoy the view. 21km of running is a lot. The 3rd run is much harder than it looks.

    4 runs is quite hard as you have many transitions and many chances to get cramp.

    Very worthwhile to stay in trail shoes for the entire event (as opposed to swapping into cycling shoes) despite the 1000m of climbing on the bike. Just make sure you have spinny gearing on the bike.

    stage 1 : very hilly uphill only bike ride straight from the gun
    Stage 2: hillrun
    3 : Very hilly up and down bike ride
    4 : harder hillrun
    5: undulating ride
    6 : surprisingly hard hardpack trail run
    7 : short kayak
    8: flat trail run
    9: pints?


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  • Registered Users, Registered Users 2 Posts: 66 ✭✭YoTaro


    Peterx wrote: »
    I last did it in 2016 but the course is very similar, just the final run is now longer. A little over 3 hours for the winner so you can work out your own time from that hopefully. You will manage it if half fit but have to be nicely conservative for the first 5 stages and then try to keep that easy pace up to the finish :)
    Percentage of time you spend running and cycling if you relatively similar at both running and cycling..

    run cycle kayak
    2016 48% 48% 5%
    2019 51% 48% 5%

    Basically it's a runners race with harder than usual cycling giving strong cyclists a chance. You can essentially ignore the kayak apart from remembering to enjoy the view. 21km of running is a lot. The 3rd run is much harder than it looks.

    4 runs is quite hard as you have many transitions and many chances to get cramp.

    Very worthwhile to stay in trail shoes for the entire event (as opposed to swapping into cycling shoes) despite the 1000m of climbing on the bike. Just make sure you have spinny gearing on the bike.

    stage 1 : very hilly uphill only bike ride straight from the gun
    Stage 2: hillrun
    3 : Very hilly up and down bike ride
    4 : harder hillrun
    5: undulating ride
    6 : surprisingly hard hardpack trail run
    7 : short kayak
    8: flat trail run
    9: pints?


    Cheers, coming from a soccer/football background so it's hard to compare fitness for an hour and a half of a game to a first time endurance event. Sounds good though, looking forward to giving it a go. Training away doing 1 hour sessions both running and cycling for last 2 months but the length of the whole thing together is new territory.
    Interesting to see how it goes, I'm comfortable on a bike on hills but running hills is a different story!!

    I'm definitely looking forward to stage 9 :D


  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    YoTaro wrote: »
    Cheers, coming from a soccer/football background so it's hard to compare fitness for an hour and a half of a game to a first time endurance event. Sounds good though, looking forward to giving it a go. Training away doing 1 hour sessions both running and cycling for last 2 months but the length of the whole thing together is new territory.
    Interesting to see how it goes, I'm comfortable on a bike on hills but running hills is a different story!!

    I'm definitely looking forward to stage 9 :D

    Dont go mad at the start when the adrenaline is pumping,
    Dont kill yourself..You'll get the same medal as everyone else....
    Forget about times and pace yourself,
    Theres a lot of hills in it so make sure to fuel and hydrate properly,
    Dont take any fuel you havent already in training run/bike...
    Sort out race clothes beforehand too...
    Most importantly enjoy it....

    Very few will run all the uphills so youll be in good company with a power walk to the summits in places...


  • Registered Users, Registered Users 2 Posts: 2,122 ✭✭✭Peterx


    YoTaro wrote: »
    Cheers, coming from a soccer/football background so it's hard to compare fitness for an hour and a half of a game to a first time endurance event. Sounds good though, looking forward to giving it a go. Training away doing 1 hour sessions both running and cycling for last 2 months but the length of the whole thing together is new territory.
    Interesting to see how it goes, I'm comfortable on a bike on hills but running hills is a different story!!

    I'm definitely looking forward to stage 9 :D

    The cycling is actually pretty hard, especially the climb up Slieve Maan (second cycle) . If you have time might be worth trying to get a 2 or 2.5 hour spin in this weekend, just to get a bit used to the longer time on the go.


  • Registered Users, Registered Users 2 Posts: 3,537 ✭✭✭The Davestator


    Doing an adventure race of the first time at this. Doing expert level and am unsure about kit.
    Any opinions regarding a backpack or a 'bum bag' / belt to hold everything?
    Thinking of having a jacket / gilet for the bike and taking it off for the runs as it looks like it will be windy and cold.
    Any other tips for a first timer greatly accepted!


  • Registered Users, Registered Users 2 Posts: 655 ✭✭✭PoorFarmer


    Doing an adventure race of the first time at this. Doing expert level and am unsure about kit. Any opinions regarding a backpack or a 'bum bag' / belt to hold everything? Thinking of having a jacket / gilet for the bike and taking it off for the runs as it looks like it will be windy and cold. Any other tips for a first timer greatly accepted!

    I only ever carried my gear in the pockets of the jersey. Mandatory kit safety pinned into the middle pocket and food/jacket in the other 2 pockets. Used wrappers from food/gels or whatever you use up the leg of the shorts.
    If you need a jacket for the bike you'll most likely need it for the runs too. That said a pair of arm warmers and a gilet is all I ever carried for these type of races and never used the gilet. Dont think any of the runs are very long so plenty water on the bike should do you ok without having to take it on the run with you.


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  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    Too early to predict the weather hopefully all that rain will be gone in time....
    https://www.yr.no/place/Ireland/Leinster/Vale_of_Glendalough/

    What works for someone might not work for you but ill try give you some useful advise.

    Mandatory kit make sure you have it as Quest check...
    Runners I get away with ordinary road runners it will be wet so some would prefer a trail version but no doubt you have these sorted a long time,
    Im going flat pedals and runners all the way as Peterx says the amount of transitions will lead to cramps,
    Cycling top is the best option...as Poorfarmer says you have the 3 pockets in the back for carrying kit,
    I run with a bladder a lot so doesn't bother me really (personal choice if its cold i'll stick with 2 bottles on the bike)
    Had to stop for a bear grylls moment last year so bib shorts was an ordeal to strip down...
    Just remember where you rack your bike...It wont look the same on your way back out of a transition (full with other bikes) so take a mental note,
    Little wind breaker fly jacket (stuffed in your back pocket),
    Light gloves it will be cold hanging round at the start,
    Whatever you dont need dont run with it leave it with the bike (see a lot of people with helmets on running) bring the mandatory kit as some marshals insist on seeing it before running the hills,
    Be careful on the cycle back too to Glendalough be aware a lot of people you mix in with will be the middle or short course and possibly will be flying along or vice versa stragglers on the short course will be slower...
    Allow for ample space as stragglers off the short course are mostly beginners and so oblivious to how far they are away from the verge you might end up in the middle of an open road...
    Anything else i think of will pop it up in due course...


  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    Bike tips....

    Very important...Tyre pressure make sure to check the side of your tyre and inflate them the morning or day before....(they all differ usually racers are 110psi) but check...

    2 x Spare tubes...

    Tools for changing (in any of the saddle bags you get in Aldi/Lidl €6.99ish)

    A pump...

    Tighten...If youve fitted flat pedals make sure they're tight (passed a lad last year pedal dropped off no one passing will have a pedal spanner I would imagine)
    Tighten...Same goes for wheels as most will be put together at the start line for transport....
    Tighten...Bottle cages too lost one on one of the decents last year...

    If you are taping gels or fuel to your crossbar make sure you dont tape the cables if they run externally...

    From memory 2nd bike descent is fast and rough in spots, loose gravel, pot holes filled with chippings...
    If youre approaching someone just give them a shout “on your right usually does it”

    I usually leave a rear light on flashing for transitions makes it easier to spot your bike...


  • Registered Users, Registered Users 2 Posts: 3,537 ✭✭✭The Davestator


    Bike tips....

    Very important...Tyre pressure make sure to check the side of your tyre and inflate them the morning or day before....(they all differ usually racers are 110psi) but check...

    2 x Spare tubes...

    Tools for changing (in any of the saddle bags you get in Aldi/Lidl €6.99ish)

    A pump...

    Tighten...If youve fitted flat pedals make sure they're tight (passed a lad last year pedal dropped off no one passing will have a pedal spanner I would imagine)
    Tighten...Same goes for wheels as most will be put together at the start line for transport....
    Tighten...Bottle cages too lost one on one of the decents last year...

    If you are taping gels or fuel to your crossbar make sure you dont tape the cables if they run externally...

    From memory 2nd bike descent is fast and rough in spots, loose gravel, pot holes filled with chippings...
    If youre approaching someone just give them a shout “on your right usually does it”

    I usually leave a rear light on flashing for transitions makes it easier to spot your bike...

    Fair play - good tips. Put flat pedals on last night so might give them another little tighten!


  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    Fair play - good tips. Put flat pedals on last night so might give them another little tighten!

    As long as I dont get back to my bike and cant find it with all the flashing lights ;):D


  • Registered Users, Registered Users 2 Posts: 3,537 ✭✭✭The Davestator


    As long as I dont get back to my bike and cant find it with all the flashing lights ;):D

    I did think that! Mine will be flashing anyway, so you've already self sabotaged your idea!


  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    I did think that! Mine will be flashing anyway, so you've already self sabotaged your idea!

    :D all 3 of us on here with flashing lights...
    Be sure to say hello..

    Bring a slab of Carlsberg for all these years of tips you're getting too!


  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    https://www.yr.no/place/Ireland/Leinster/Derrybawn_Mountain/hour_by_hour.html

    No rain light winds...looks like a good day to be racing..
    Enjoy and safe round everyone...

    Anyone over that way this evening to collect a number and give us a report on snowfall...??


  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    Found that tough but finished anyway...3 years on and found the Japanese hot tubs! I could have stayed in them all day!!

    How did the lads get on??


  • Registered Users, Registered Users 2 Posts: 18,625 ✭✭✭✭BaZmO*


    Fell into the lake while doing the Kayak section. :o That water was coooold!
    As a result it made a mess of my time. Been doing it since it started in 2016 and this was by far my worst time. The extra 2k at the end was a bit of a killer, in particular the zig-zagging on the GAA pitch to the finish line.

    Other than the mess up in the lake I quite enjoyed it this year. The weather was a bit cooler which was less oppressive.

    I actually liked that they moved the finish line as it was closer to the car park but it made it all a bit chaotic for the people on the later waves as there were lots of people milling around the bike area.

    Roll on 2020!


  • Registered Users, Registered Users 2 Posts: 3,537 ✭✭✭The Davestator


    My first adventure race and was in the expert section, wave 1.

    Really enjoyed it but also didn't respect the distance and difficulty of parts of it! Hadnt done too much training for it.

    The second bike and second run were really tough and the the hardest bit of the race for me, especially the bike.

    As it was my first, I wasn't really pushing it, but I was trying to run as much of it as i could. Loved the kayak and it was great that the weather lifted for that part.

    Finished in 4.43. Plenty of improvement there for next year.


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  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    It was my 3rd year doing it and found it the hardest..(long distance event two weeks ago so hadnt fully recovered) finished just over 4 hours but should of been under 4 if I was right...but happy out I finished it.
    Broke a spoke on bike 2 before the climb so had to jump off to break it off (nearly got jammed in my disc brake and with 70+km speed descending off Slieve Mann) thankfully it snapped very handy but that left me with a severe buckle and bike wasnt as responsive as it should be and had created a very big imbalance upfront had to hold on...
    Cramped on Bike 3 had to get off and walk it off for a few steps...thats never happened me before.
    Both legs cramped on the canoe section but fell in getting off the boat so that kinda helped and yes it was freezing...felt it was a little bit of an anti climax at the end for some strange reason but might of just missed the sunshine of the past two years...did it solo as well so might have missed a few people to laugh and joke about it..
    Will I be back not sure as I might do something different next year..will enjoy the R&R..
    Never ceases to amaze me the winning times on these events...some extremely fit people attend them..I know how hard I train to be middle of the road..Chapeau to them!
    I was only starting run 1 and they were finishing run 1..
    I was only starting run 3 and could hear the podium guys giving interviews!!


  • Registered Users, Registered Users 2 Posts: 18,625 ✭✭✭✭BaZmO*


    Both legs cramped on the canoe section but fell in getting off the boat so that kinda helped and yes it was freezing...
    At least I wasn't the only one to fall in! Although I fell in when we were a bit out so had to be rescued by the rescue boat. I decided to still hold onto the kayak while submerged in the water as they towed us back. Not the brightest idea tbf but I thought they would've been quicker. It's scary how big of a drop in depth the lake takes once you're out a few metres.

    ..felt it was a little bit of an anti climax at the end for some strange reason but might of just missed the sunshine of the past two years...did it solo as well so might have missed a few people to laugh and joke about it..
    I think moving it away from the Round Tower took away from some of the atmosphere. It was my first time doing it solo too. Plus the wife and kids are normally waiting at the end, not this year though, so it was just race and home for me.

    Never ceases to amaze me the winning times on these events...some extremely fit people attend them..I know how hard I train to be middle of the road..Chapeau to them!
    I was only starting run 1 and they were finishing run 1..
    I was only starting run 3 and could hear the podium guys giving interviews!!
    Yeah the winning times are nuts, especially for the Expert Level. Some amount of fitness to compete at that level. Although it's generally the same people winning at each event.


  • Registered Users, Registered Users 2 Posts: 66 ✭✭YoTaro


    Really enjoyed it, expert route was a good test. Power walked nearly all of the uphills for the running stages, but put in good effort on the bike. Goal was to get back within 5 hours and did that comfortably.

    First time ever having to deal with cramp, got it on the stage before the kayaking and again getting into the kayak. For my first quest I was happy with how I went.
    Looking forward to doing another 1 later in the year


  • Closed Accounts Posts: 43 Censored11


    It was my first adventure race. Did the sport 43km. Absolutely loved it. The mucky downhill on the first 6km run was great craic. That downhill at the start of the 20km bike was so fast... nearly lost my sh1t. No wonder they have an ambulance at the bottom :)
    Kayak was a rest but then the last 4km run felt like 6or7.
    Brilliant buzz about the place, well organised and I'll defo do more quests along the way.
    Moxie next!


  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    Loads more photos added to the FB..finally found a few of me in action..


  • Registered Users, Registered Users 2 Posts: 217 ✭✭Noddy33


    Hi All,

    Just signed up the expert level race for 2020. Soon good information here on thread on what to expect. I see some references to 'mandatory equipment'.......what items are these? is there food and drink stations on the route? Any recommendations for a first timer?

    I would have a reasonable good standard of fitness and gym goer 6 days a week usually consisting of 3 weight sessions and 3 cardio/circuit sessions. I have done a few half marathons in running but never done any cycling. Any training recommendations and what is a realistic target completion time? My main target will be to just finish the race but always think its good to have a goal time in the mindset as a target for motivation.


  • Registered Users, Registered Users 2 Posts: 18,625 ✭✭✭✭BaZmO*


    Noddy33 wrote: »
    Hi All,

    Just signed up the expert level race for 2020. Soon good information here on thread on what to expect. I see some references to 'mandatory equipment'.......what items are these? is there food and drink stations on the route? Any recommendations for a first timer?

    I would have a reasonable good standard of fitness and gym goer 6 days a week usually consisting of 3 weight sessions and 3 cardio/circuit sessions. I have done a few half marathons in running but never done any cycling. Any training recommendations and what is a realistic target completion time? My main target will be to just finish the race but always think its good to have a goal time in the mindset as a target for motivation.

    Mandatory equipment refers to your first aid kit, which you have to have, they check everyone at the start.

    No food stations but there's water refills at some of the bike stops. You are required to carry all the equipment you need yourself.

    Best tip would to be to familiarise yourself with the course if you can, especially if you don't regularly cycle. Some of the inclines are pretty intense so it's good to know what you're facing beforehand.


  • Registered Users, Registered Users 2 Posts: 217 ✭✭Noddy33


    BaZmO* wrote: »
    Mandatory equipment refers to your first aid kit, which you have to have, they check everyone at the start.

    No food stations but there's water refills at some of the bike stops. You are required to carry all the equipment you need yourself.

    Best tip would to be to familiarise yourself with the course if you can, especially if you don't regularly cycle. Some of the inclines are pretty intense so it's good to know what you're facing beforehand.


    Thanks for the response. Do most people carry a small backpack then for the running and then just use the bottles on the bike for the cycle? Going to try get in a run/cycle/runs in the next few week to best prepare. Just out of curiosity how recommended are the trail runners? Have a comfy pair of Assic runners that i generally use and wondering would these be suitable?


  • Registered Users, Registered Users 2 Posts: 18,625 ✭✭✭✭BaZmO*


    Noddy33 wrote: »
    Thanks for the response. Do most people carry a small backpack then for the running and then just use the bottles on the bike for the cycle? Going to try get in a run/cycle/runs in the next few week to best prepare. Just out of curiosity how recommended are the trail runners? Have a comfy pair of Assic runners that i generally use and wondering would these be suitable?

    I've only ever done the Challenge Route so personally I just use the water on the bike. Depending on your own preference you may want to carry a small backpack. I've seen people carry them but they're probably carrying additional clothes etc. for the long runs.

    The Challenge route doesn't really call for trail runners as you're just running along the walkway by the lakes but the Sport and Expert Routes are through some fairly rough terrain so I'd imagine they'd help.


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  • Registered Users, Registered Users 2 Posts: 3,537 ✭✭✭The Davestator


    Noddy33 wrote: »
    Hi All,

    Just signed up the expert level race for 2020. Soon good information here on thread on what to expect. I see some references to 'mandatory equipment'.......what items are these? is there food and drink stations on the route? Any recommendations for a first timer?

    I would have a reasonable good standard of fitness and gym goer 6 days a week usually consisting of 3 weight sessions and 3 cardio/circuit sessions. I have done a few half marathons in running but never done any cycling. Any training recommendations and what is a realistic target completion time? My main target will be to just finish the race but always think its good to have a goal time in the mindset as a target for motivation.

    The bike route on the expert is very tough. I am a regular cyclist and I still found it very hard. Inclines for miles and miles!

    Defo get trail runners to help you keep your footing on the descents.

    Great event, but requires some specific prep


  • Registered Users, Registered Users 2 Posts: 66 ✭✭YoTaro


    I brought a small backpack which I wore on the cycles but left with the bike for the runs. 2 bottles on the bike and I'd another litre in the bag along with bars and the mandatory kit, which they sell for 10euro when your signing in.
    Workee out well enough.

    The runs are on rough enough ground so trail runners would be better, with the soles of normal running shoes you wouldn't really have the support from the stone and rocks your running on.

    Id recommend plenty cycling and on hills as preparation, there's a few hills that are quite tough.
    Enjoyable day


  • Registered Users, Registered Users 2 Posts: 217 ✭✭Noddy33


    YoTaro wrote: »
    I brought a small backpack which I wore on the cycles but left with the bike for the runs. 2 bottles on the bike and I'd another litre in the bag along with bars and the mandatory kit, which they sell for 10euro when your signing in.
    Workee out well enough.

    The runs are on rough enough ground so trail runners would be better, with the soles of normal running shoes you wouldn't really have the support from the stone and rocks your running on.

    Id recommend plenty cycling and on hills as preparation, there's a few hills that are quite tough.
    Enjoyable day


    If you had two bottles on the bike already does it not make sense to bring the backpack with you for the run instead and leave it at the transition station for cycle? Do you have to carry the mandatory kit at all times of race with you?

    Also i seen in some youtube videos each participant with a storage box. Are these given out to each participant and then kept at the bike transition stage? What do most people store in these?

    Never done any cycling but bought a second hand Trek racer bike earlier the week so going to do a Run/Cycle/run this weekend to kick off the training/ The cycle will probably be just around 30km on a flat surface as just want to get use to the bike first before throwing in some inclines!


  • Registered Users, Registered Users 2 Posts: 3,537 ✭✭✭The Davestator


    Noddy33 wrote: »
    If you had two bottles on the bike already does it not make sense to bring the backpack with you for the run instead and leave it at the transition station for cycle? Do you have to carry the mandatory kit at all times of race with you?

    Also i seen in some youtube videos each participant with a storage box. Are these given out to each participant and then kept at the bike transition stage? What do most people store in these?

    Never done any cycling but bought a second hand Trek racer bike earlier the week so going to do a Run/Cycle/run this weekend to kick off the training/ The cycle will probably be just around 30km on a flat surface as just want to get use to the bike first before throwing in some inclines!

    No, leave the bag on the bike. Carry a run belt with the mandatory kit in it. The runs are not long, so you'll be ok with not having a drink (unless it was a very warm day)


  • Registered Users, Registered Users 2 Posts: 66 ✭✭YoTaro


    No, leave the bag on the bike. Carry a run belt with the mandatory kit in it. The runs are not long, so you'll be ok with not having a drink (unless it was a very warm day)

    Exactly, the runs aren't long enough to need to carry much. Your supposed to have the mandatory kit at all times.

    There is no storage boxes, I think you may have been looking at a clip from the quest 12/ 24 hour race.


  • Registered Users, Registered Users 2 Posts: 217 ✭✭Noddy33


    Cheers lads for the responses so far. I usually do 3 weight sessions and 2/3 cardio sessions in gym a week so said last night for cardio session that I would do 20 mins spinning bike, 20 mins run and 2,000m row session. I started off on the bike...... and now had the resistance on bike up to almost maximum to best replicate going up a steep incline and then soon as finished bike and went to go into a run on threadmill my legs cramped up straight away.............big shock to the body to be honest!!!!!!

    Just highlighted the importance of getting in some heavy endurance training over the next few weeks and need to practice those heavy hill inclines on the bike. I not going to panic as know over the next 8 weeks of training i will put in two good sessions a week to support the race on the day!!


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  • Registered Users, Registered Users 2 Posts: 66 ✭✭YoTaro


    Noddy33 wrote: »
    Cheers lads for the responses so far. I usually do 3 weight sessions and 2/3 cardio sessions in gym a week so said last night for cardio session that I would do 20 mins spinning bike, 20 mins run and 2,000m row session. I started off on the bike...... and now had the resistance on bike up to almost maximum to best replicate going up a steep incline and then soon as finished bike and went to go into a run on threadmill my legs cramped up straight away.............big shock to the body to be honest!!!!!!

    Just highlighted the importance of getting in some heavy endurance training over the next few weeks and need to practice those heavy hill inclines on the bike. I not going to panic as know over the next 8 weeks of training i will put in two good sessions a week to support the race on the day!!

    https://www.strava.com/activities/515229746/overview


    https://www.mapmyride.com/routes/copy/1495795039/

    If you do a search you'll find the route on Strava or other sites such as the links above. You should be able to find and get an idea of the elevations involved.
    No excuses then!!

    It's mostly about the bike I think.
    The majority end up walking the uphill parts for the running stages, parts of the run routes are more hiking


  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    My Advice bike, bike and more bike for this....
    Hills and plenty of them and cant stress the need to work on bike handling (should come naturally with being outdoors on the bike),
    Descents are fast and on fairly rough surfaces and the climbs are tough too.
    Spare tubes, CO2, new tyres....
    One thing as well you will be in a group at the start and over taking people and then joining back up with the middle and short distance on the last bike leg so be aware of different paces and in particular road position over taking or being passed.
    You sound like you have the fitness but interested to know how the brick sessions are going outdoors for you??
    Might not be a bad idea to drive over and park in Glendalough and bring the bike to reccy the bike legs than fly blind.
    Oh and dont forget to enjoy it!


  • Registered Users, Registered Users 2 Posts: 217 ✭✭Noddy33


    My Advice bike, bike and more bike for this....
    Hills and plenty of them and cant stress the need to work on bike handling (should come naturally with being outdoors on the bike),
    Descents are fast and on fairly rough surfaces and the climbs are tough too.
    Spare tubes, CO2, new tyres....
    One thing as well you will be in a group at the start and over taking people and then joining back up with the middle and short distance on the last bike leg so be aware of different paces and in particular road position over taking or being passed.
    You sound like you have the fitness but interested to know how the brick sessions are going outdoors for you??
    Might not be a bad idea to drive over and park in Glendalough and bring the bike to reccy the bike legs than fly blind.
    Oh and dont forget to enjoy it!

    Yeh being straight because my lack of experience on the bike it is the Cycling legs that I am most worried about. What are the CO2? i took an opportunity last week to get my bike serviced last week.

    I am doing the event with three other friends who all have good levels of fitness but they also have far more bike experience than i am. We have yet to discuss.......but id say out intentions will be to start together and finish race together so will prob go at a pace that suits everyone as like you say you need to enjoy it too and think that would be the best way to enjoy it rather than running all of course on your own.

    As regards training........i have really only gotten in one proper bike ride which was done post a 5km park run. Was planning on getting out on weekend just gone but weather conditions ruined that but i did get in three sessions 30 mins spin bike followed straight by a 30 mins run on thread mill on the Friday, Saturday and Sunday of weekend just gone and was happy with how legs felt. for the running part i included 10mins of Level 10 incline on the thread mill.

    Obviously it no comparison to the real deal of outdoors on track but it was the best I could do given the outdoor conditions. My training schedule has also involved in me keeping up with my regular three weight sessions per week too.

    This week training schedule three weight sessions, two sessions as per above on the spin bike and thread mill and then Saturday planning on doing the park run again followed by cycle out on road while trying to throw some half decent climbs and then finish up with light run again. Any recommendations if I should change anything? Also any opinion on foods gels as I have heard they can be quite hard on the stomach?

    We planning on doing a dry run of one or two of the cycles maybe 3 or 4 weeks out from the race just to prepare ourselves. One my friends who is doing the race actually drove one of the cycle routes at the weekend and said it was savage! He actually ended up getting a flat tyre in his car and commented that the surface was in brutal condition with debris. I assume they will have a road sweeper give it a tidy in the weeks leading up to the race?


  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    Noddy33 wrote: »
    Yeh being straight because my lack of experience on the bike it is the Cycling legs that I am most worried about. What are the CO2? i took an opportunity last week to get my bike serviced last week.

    I am doing the event with three other friends who all have good levels of fitness but they also have far more bike experience than i am. We have yet to discuss.......but id say out intentions will be to start together and finish race together so will prob go at a pace that suits everyone as like you say you need to enjoy it too and think that would be the best way to enjoy it rather than running all of course on your own.

    As regards training........i have really only gotten in one proper bike ride which was done post a 5km park run. Was planning on getting out on weekend just gone but weather conditions ruined that but i did get in three sessions 30 mins spin bike followed straight by a 30 mins run on thread mill on the Friday, Saturday and Sunday of weekend just gone and was happy with how legs felt. for the running part i included 10mins of Level 10 incline on the thread mill.

    Obviously it no comparison to the real deal of outdoors on track but it was the best I could do given the outdoor conditions. My training schedule has also involved in me keeping up with my regular three weight sessions per week too.

    This week training schedule three weight sessions, two sessions as per above on the spin bike and thread mill and then Saturday planning on doing the park run again followed by cycle out on road while trying to throw some half decent climbs and then finish up with light run again. Any recommendations if I should change anything? Also any opinion on foods gels as I have heard they can be quite hard on the stomach?

    We planning on doing a dry run of one or two of the cycles maybe 3 or 4 weeks out from the race just to prepare ourselves. One my friends who is doing the race actually drove one of the cycle routes at the weekend and said it was savage! He actually ended up getting a flat tyre in his car and commented that the surface was in brutal condition with debris. I assume they will have a road sweeper give it a tidy in the weeks leading up to the race?

    Im not trying to scare you here...

    Your lack of outdoors is setting off alarm bells here not your fitness imo..
    5 km of a flat park run is not really a run...the expert level has 3 hill runs and 1 flat run at the end....(thats your park run at the end to put it in perspective for you)....
    Not including 3 difficult cycles in between and who knows what weather conditions you will have to contend with on the day....


    I dont use gels my only advice don't take one the day of it if you haven't trained with them..
    There are so many on the market just read the instructions...
    High 5 yellows are to be taken with water...
    High 5 blues have the water included...

    No road sweeper will be out before the event..

    Running I would say aim for the combined distance in total on the flat at least of a Saturday...
    Cycling I would say again add up the totals and be aiming for that on the flat at least of a Saturday..
    Defo go to Glendalough and do the full spin..that alone will give you an idea on the training to under take..


  • Registered Users, Registered Users 2 Posts: 45 spark23


    Would people reccomended bring trail runners in a backpack for the run and changing from cycling shoes? i'm doing the expert.


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  • Registered Users, Registered Users 2 Posts: 2,360 ✭✭✭stampydmonkey


    spark23 wrote: »
    Would people reccomended bring trail runners in a backpack for the run and changing from cycling shoes? i'm doing the expert.

    Can loose time changing but I'm a terrible cyclist so needed the cleats to help me along.


  • Registered Users, Registered Users 2 Posts: 217 ✭✭Noddy33


    Im not trying to scare you here...

    Your lack of outdoors is setting off alarm bells here not your fitness imo..
    5 km of a flat park run is not really a run...the expert level has 3 hill runs and 1 flat run at the end....(thats your park run at the end to put it in perspective for you)....
    Not including 3 difficult cycles in between and who knows what weather conditions you will have to contend with on the day....


    I dont use gels my only advice don't take one the day of it if you haven't trained with them..
    There are so many on the market just read the instructions...
    High 5 yellows are to be taken with water...
    High 5 blues have the water included...

    No road sweeper will be out before the event..

    Running I would say aim for the combined distance in total on the flat at least of a Saturday...
    Cycling I would say again add up the totals and be aiming for that on the flat at least of a Saturday..
    Defo go to Glendalough and do the full spin..that alone will give you an idea on the training to under take..

    Cheers for the feedback and advice as really appreciate. Completely agree with you that majority of training needs to be outdoors and would have done two outdoor sessions last weekend but quite frankly the storm may that unsafe and not practical. Planning on doing spin around comeragh mountains in the next week or two and then also get a dry run in on the bike on Glendalough before hand too. Suprised the road is not cleaned in days before hand as my mate said it was terrible conditions at the moment but again the storm obviously played its part there.

    I have never taken Gels and was planning on just maybe packing a few Mars bars. What is the story with water stations on course? Have ordered some trail runners on line but likewise was looking for advice with regards do people swap over runners then for bike?


  • Registered Users, Registered Users 2 Posts: 7,423 ✭✭✭fletch


    spark23 wrote: »
    Would people reccomended bring trail runners in a backpack for the run and changing from cycling shoes? i'm doing the expert.
    I did the expert before. I wouldn't bother with cleats and changing at each transition, just change your pedals and wear your trail runners the whole way around.


  • Registered Users, Registered Users 2 Posts: 655 ✭✭✭PoorFarmer


    Noddy33 wrote: »
    Have ordered some trail runners on line but likewise was looking for advice with regards do people swap over runners then for bike?

    I have done a lot of these over the years and tried many different combinations of shoes, cleats etc.

    Most of the time i use Zefal half toe clips (can't seem to link so just search Amazon and they should show up) with a set of flat pedals and my trail shoes. No straps so are ideal if you need to get your foot out quickly. What I would suggest is that you use whatever you are comfortable with if it is your first one and if you want to experiment after that then do.

    IIRC in Glendalough there is one really rapid bike descent after the first trail run so be sure you're a confident on the bike for that too.
    A recce with your mates is the best thing to get you prepared. Get lots of brick sessions in as you are running off the bike 3 times and also running off the kayak which IMO is worse than the bike especially so late in the race.

    Good luck and enjoy it


  • Registered Users, Registered Users 2 Posts: 2,122 ✭✭✭Peterx


    If you have the time I would definitely drive to Laragh and do the full cycle loop, if doing the Expert course. There's 4 decent climbs in it and some very steep descending. You will be full more comfortable on race day if you have been over the bike course and can visualise it.

    All the mandatory kit easily fits into the 3 back pockets of a regular cycling jersey.

    Tape 3 gels to the top tube of the bike. Have 2 x 750ml bottles on the bike and leave one 750ml bottle at the bike rack in Laragh. Drink the two bottles before you get back to Laragh and drink the third bottle quickly as you exit transition.

    The runs are all hard. The first two are hillruns, the third is a longish trail run and the last one is a killer as you've just got out of a kayak, and you are tired.

    100% keep the trail shoes on all day. There are too many transitions away from the base so you'd have to carry the runners on all the bike stages, also I believe there's a mandatory dismount and run on one of the steeper bike descents this year.

    Finally, bring 3 or 4 dioralyte sachets in the jersey pocket. They keep cramp away, if you take them in time. Just before the first twinge of on coming cramp is usually the best time!

    I think this is a very balanced course in terms of running/cycling but in saying that I think a good cyclist who can run well is always the winner here.

    Don't worry about the kayak, it's a sit on top so easy to paddle and the stage is always very short for logistical reasons. They need the kayak for the next guy.


  • Registered Users, Registered Users 2 Posts: 2,122 ✭✭✭Peterx


    Noddy33 wrote: »
    Cheers lads for the responses so far. I usually do 3 weight sessions and 2/3 cardio sessions in gym a week so said last night for cardio session that I would do 20 mins spinning bike, 20 mins run and 2,000m row session. I started off on the bike...... and now had the resistance on bike up to almost maximum to best replicate going up a steep incline and then soon as finished bike and went to go into a run on threadmill my legs cramped up straight away.............big shock to the body to be honest!!!!!!

    Just highlighted the importance of getting in some heavy endurance training over the next few weeks and need to practice those heavy hill inclines on the bike. I not going to panic as know over the next 8 weeks of training i will put in two good sessions a week to support the race on the day!!

    It's all aerobic, there's zero need for weights sessions for these races. Swap those out for runs or cycles. Do a long cycle and a long run at the weekend. Easy :)


  • Registered Users, Registered Users 2 Posts: 217 ✭✭Noddy33


    Peterx wrote: »
    It's all aerobic, there's zero need for weights sessions for these races. Swap those out for runs or cycles. Do a long cycle and a long run at the weekend. Easy :)


    Appreciate all advice and the tip about Diorlyte was very interesting as no body had ever suggested this to me to prevent cramp. I know there no need for weights training but this is something that I have been consistently the last few years and particularly enjoy so have been keen maintain the weight sessions while preparing for Quest.

    Got in 3 good Brick training sessions last week but weather conditions made roads difficult so couldnt chance going through hilly roads as the all off track where I am from. The legs are feeling better with every session and the trasnsitioning between bike to run each time has felt good. The plan is still to do a dry run of the Bike stages in Glendalough in the few weeks previous to the race


  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    spark23 wrote: »
    Would people reccomended bring trail runners in a backpack for the run and changing from cycling shoes? i'm doing the expert.

    Id be more a cyclist just put the runners and flats on...easier and less to be carrying...I bought a rack one year and carried the runners but only wreck your head.


  • Registered Users, Registered Users 2 Posts: 1,616 ✭✭✭The Noble Nudge


    Noddy33 wrote: »
    Cheers for the feedback and advice as really appreciate. Completely agree with you that majority of training needs to be outdoors and would have done two outdoor sessions last weekend but quite frankly the storm may that unsafe and not practical. Planning on doing spin around comeragh mountains in the next week or two and then also get a dry run in on the bike on Glendalough before hand too. Suprised the road is not cleaned in days before hand as my mate said it was terrible conditions at the moment but again the storm obviously played its part there.

    I have never taken Gels and was planning on just maybe packing a few Mars bars. What is the story with water stations on course? Have ordered some trail runners on line but likewise was looking for advice with regards do people swap over runners then for bike?

    Just spotted your location...if you're near the Comeragh mountains lad...Powers the pott climb I think it is and Mahon falls for climbing the roads are terrible so defo the place to practice if you dont get to Laragh...but defo worth a trip for the cycle alone...the 2nd last and last leg of the run are easily navigated from Quests map alone..so park in Glendalough dot he spin about 50k in total and run the last 2 sections before and after the last weekend of your training before tapering...while trying out all your gear you want to know that your not chaffing etc...Cycling top with rear pockets as Peter says for carrying kit...Good luck


  • Registered Users, Registered Users 2 Posts: 416 ✭✭ofthelord


    Hi All,

    Would someone be able to share a strava link to the 2nd run section?
    I plan on doing a recce of the full cycle including the 1st and 2nd run sections this coming weekend. I know the 1st run route but never tried the 2nd run route before.

    Also, I noticed the below note in the route information section of the Quest website - would anyone know which section of the first cycle the below refers to?
    Stage 1:
    Note: Dismount before 1st narrow bridge & remount only after 2nd bridge when instructed to do so – DQ for non-compliance.

    Thanks.


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