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gaelforce west 20/8/2011

josh79

Race website
Last years thread including a poll result of 4.39 from 51 votes

hi new to adventure racing and athletics in general just signed up for gaelforce west (moment of madness :eek:) has anybody got any tips r info i would need (running,bike or otherwise) any help is welcome coz as i said im a total beginner to this kind of event thanks in advance josh

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Comments

Granite Head

kennykill wrote: »

Would you reckon it's too late (<60 days) to try and get a bit of conditioning behind me to at least finish the race in my first attempt (pref less than 6hrs) or should I put my pride on hold for another while!? Actually, I don't even know if I can still register this late!!

Having done it last year with ten years extra (life experience;)) and starting from a far lower fitness level you have more than enough time to prepare. Get in as many hills both running and cycling between now and the race.

Check online to see if you can register - you might not get the wave you want (race starts 1 1/2 hours after the wave time) but you should get a slot.

yop

kennykill wrote: »

Hi all,

I've been asked over the weekend (well more like challenged/dared) to take part in this years Gaelforce West. From checking out the website I notice that there's only 60 days left before the event kicks off.

I was wondering if it might be too late to start training for it. From research of several posts on here, it would seem that some folk started last January training, I'm hoping they're the elite people!

For a little background, I've just turned 30 and have been active most of my teens/adult life, but in recent years I've fell out of touch with sports. I still try to maintain a gym routine but at the moment I've nothing really to train for or motivate myself for. Hence, that's why Gaelforce seems like an interesting prospect! My cardio is likely average or less, and I haven't cycled in years but do the odd spin class when I can.

Would you reckon it's too late (<60 days) to try and get a bit of conditioning behind me to at least finish the race in my first attempt (pref less than 6hrs) or should I put my pride on hold for another while!? Actually, I don't even know if I can still register this late!!

One way to find out!

How far can you run without stopping?
Apply the same logic to the bike, see if you can do 30 or 40km on the bike and see how you feel.
Do a hill run and see how you get on.

Take your times for your run and bike and work out what you think then it could take you for Gaelforce. The distances are broke down on the site.

Take into account transitions, the kayak which is about 10 mins, the off road sections and the pain and exhaustion

If you are a good runner and can run away for 10km in around 50mins or less then it could be an indicator 6 hours.
Anyone I know who are good strong runners hit the sub 6 mark, the few of us who were stronger on the bike than running were around 6hrs plus.

60 days, I can't see why you couldn't with a good starting level of fitness.

Head The Wall

I'll second what has been posted above, I had a basic level of cycling fitness (50-100 miles a year) and had never really ran before. I signed up 7 weeks before hand and finished in 5:50, I knew I could bang out 20 miles on the bike so focused completely on the running. It's easier to get through the bike section with running fitness than the other way around.

Go for it, the sense of achievement will be even better the less training you do

former

I signed up today in the 7:30 wave. Most of the waves were still open.

I've been doing the shorter sport races up 'till now so I'm going to have to step up the endurance training.

I'm not setting a time goal - I just want to complete the race and enjoy the experience.

It's a scary prospect :eek: exciting too

kennykill

Hello again guys,

I think I've just made a life-changing decision............I've just signed up 2 mins ago

eeek!! :eek:

Signed up for a feckin endurance race and I don't even have a bloody bike!! Can anybody suggest where I get one beg, borrow, or steal one in the Portlaoise area? I think I still remember how to cycle. One doesn't forget how to cycle.....................do they!? I presume a mountain bike is the way to go?

Thanks for the tips guys. Granite Head, I take encouragement from your words, I might actually get through this thing!!

Former, I like the idea of not setting a time goal and just actually getting across the line!!

It's funny, I grew up in Mayo and our kitchen window has a great view of Croagh Patrick in the distance. My Dad's climbed it 10s of times, wonder how he'll take it when I tell him I'll be running/walking/crawling/sliding down the thing!!

former

I'm planning to use a road bike with the tyres pumped up to the max (110). This worked fine in Glenmalure, which has a short offroad section. I think a mountain bike would be too slow.

Does anyone think this is a bad choice?

kennykill

Ya I was looking at the photos on the website and there seems to be a mix of both. I get where you're coming from about the mountain bike choice, I would think road bike might be a better choice but I don't want to get caught out on the off-road section if there's a lot of it;

Stage 4; I presume is that just the winding and bumpy paved road from Delphi to Croagh Patrick with no off-road section?

Stage 6; I know the road from Croagh Patrick to Westport for this stage, but it mentions 2km of off-road along the route.

I'm wondering if a road bike would hold up, I would reckon it would better suit overall?

Fi H

Just got suckered into this again last year

I think i only have vague recollection of the trauma experienced last year on CP...eecks!

Looking for a 2 hour reduction to last years time hehehehe...hopefully will be possible!!

former wrote: »

I'm planning to use a road bike with the tyres pumped up to the max (110). This worked fine in Glenmalure, which has a short offroad section. I think a mountain bike would be too slow.

Does anyone think this is a bad choice?

I used a MTB last year and i was just looking at how rediculously slow i was, I am planning on using a road bike with continental gatorskins on it this year although I know that will make the cycle into CP a lot harder this year as it was pretty rough last year. For the record it will be pretty impossible to do the cycle after CP on the roadbike i reckon, although I pretty much chickened out of it on the MTB so i reckon will be just as fast anyway

ThisRegard

kennykill wrote: »

Stage 4; I presume is that just the winding and bumpy paved road from Delphi to Croagh Patrick with no off-road section?

Bwah hah hah hah hah ! On this section you'll find the most evil bike section of the day, there's a very long and bad section which is essentially off road leading to the base of Croagh Patrick. However a roadbike with strong tyres should be sufficient.

And as Fi says, there's a section just after Croagh Patrick which will be very hard to do on a road bike such is the condition of both the road and the fact that you'll probably come upon a lot of people walking here.

hardCopy

ThisRegard wrote: »

And as Fi says, there's a section just after Croagh Patrick which will be very hard to do on a road bike such is the condition of both the road and the fact that you'll probably come upon a lot of people walking here.

I'm a first timer but this ties in with advice I got from others, unless you're near the front of the pack there'll be so many people walking that you may not find a clear path to cycle on an MTB.

ThisRegard

You might be fine and get a gap between groups of people. I may have even cycled the full length (it's a bit hazy now) and people you come behind will move out of the way for you.

kennykill

Fi H wrote: »

I used a MTB last year and i was just looking at how rediculously slow i was, I am planning on using a road bike with continental gatorskins on it this year although I know that will make the cycle into CP a lot harder this year as it was pretty rough last year. For the record it will be pretty impossible to do the cycle after CP on the roadbike i reckon, although I pretty much chickened out of it on the MTB so i reckon will be just as fast anyway

Thanks Fi H, but I was wondering if you could elaborate on your pain a little!? Was it the road that was rough riding or was there actually some off-road riding too to get to CP? Also, what did you chickenout of - the off-road section after CP?

This is gonna be a painful day, but if I finish the damn thing in a reasonable time I might make it to Dublin for the Ireland Rugby match

ThisRegard

ThisRegard wrote: »

I may have even cycled the full length (it's a bit hazy now) and people you come behind will move out of the way for you.

Just read my last years report, I cycled most of it until I had to get off due to other competitors but jumped back on again once around them.

kennykill

Looks like it's a road bike so, but no doubt I'll be one of those walking near the end!! Sounds all a bit mental but that's part of the fun I suppose

I presume there's no specialist gear required for a first-timer? The mandatory stuff they require and then a decent pair of running shoes, a bit of luck, and an easily dented ego!?

Rinker

I presume there's no specialist gear required for a first-timer? The mandatory stuff they require and then a decent pair of running shoes, a bit of luck, and an easily dented ego!? [/QUOTE

]

I did it last year and really enjoyed the whole thing. I'd advise you to get a pair of trail running shoes-Inov*'s, Solamon's or something like that. There's 4 running sections and 3 are very slippy. Its also advisable to practice changing punctures even if you've puncture resistant tyres. Plenty of videos on YouTube to show you how.

ThisRegard

While we were on the topic I got around to registering myself today. They've either increased the numbers or are way down on entrants compared to this time last year. I registered in May last year and could only manage a walker wave at 9.30 whereas at the moment there's a wide choice of waves a month later.

kennykill

Ya I was sure that there wasn't gonna be any places left but there was a full choice of waves.

Would it be that the rest of Ireland now knows that I'm entering and they're not going to bother coming 2nd!?

yop

the high price doesn't help numbers and also there are events now every other weekend so thats what is affecting numbers I would think.

former

Fi H wrote: »

Looking for a 2 hour reduction to last years time hehehehe...hopefully will be possible!!

I used a MTB last year

That's a really big ask. Wow! The bike won't make that big a difference. You must be doing a lot more training?

former

yop wrote: »

the high price doesn't help numbers and also there are events now every other weekend so thats what is affecting numbers I would think.

I have mixed feelings about this. On the one hand, it's great to have all the choice and the smaller events that I did this year, Monster MAC and Glenmalure WAR, were really enjoyable.

However, I don't know if such a busy calendar is commercially viable for the organisers. I wouldn't be surprised to see some of the events disappearing from next year's calendar.

Enduro

former wrote: »

I have mixed feelings about this. On the one hand, it's great to have all the choice and the smaller events that I did this year, Monster MAC and Glenmalure WAR, were really enjoyable.

However, I don't know if such a busy calendar is commercially viable for the organisers. I wouldn't be surprised to see some of the events disappearing from next year's calendar.

I was saying something similar on the GFN thread. All these multisport challenge races are commercial races (Only two or 3 of the organsers have any adventure racing experience), and there are so many on the calendar these days that I definitely think they are starting to canibilise each other for market share.

Another possible factor is that people might be signing up to complete one challenge, and tick it off their list of things to do. Those people are unlikely to do a second one (I'm not saying that there is anything wrong with that, by the way).

From what I hear numbers do seem to be down this year in quite a few races. Since these races only exist on a commercial basis it is likely that they will dissapear if they're no longer profitable. There is no doubt that choice is a good thing though. The reason the there are so many races is due to the success of the first few. And that success does indicate that there is a desire out there for this style of multi sports challenge, more so than for adventure racing it would seem.

meanwhile, returning to the subject of GFW itself...

On shoe choice, I would agree that trail shoes are the best choice... but not hard-core mountain running shoes. There is a lot of road and trail in the race as well as the more gnarly stuff, so some compromising has to be done (My personal choice would be Columbia Ravenous for this race)

On bike choice, Road bike is undoubtedly optimal once you can handle it well on the off-road sections. Punture resistant tyres pumped up to the max are a must. Do remember though that it is a risk taking a road bike. If you don't have very good bike handling skills you have a relatively high chance of getting a puncture compared to using a mountain bike. It's a risk that all the top end of the field take though ("Win or Bust" being the tactics there).

kennykill

Jez I hope these events don't fade away after I just get started!! I was looking at Triathlon Ireland website last night and didn't realise how many races throughout the year there actually is. Definitely can't be sustainable, I would be a fan of reducing the number of events, surely that would boost numbers at the rest of them. But as you've said, it's a business and none want to give up their slot if it means giving numbers to another business.

On the bike selection, as I'm new to the scene, I was looking at picking up an entry level. I'm going to go with a road bike and take my chances. I'll hopefully use it for other triathlon events as I think I'll be up for the challange after GFW. I've noticed that Halfords have a sale on, was looking at this Carrera TDF Limited Edition. Any opinions on it or on the price? A saving of €195 seems attractive? Would beef up the tires for trails.

http://www.halfords.ie/webapp/wcs/stores/servlet/product_storeId_11101_catalogId_15551_productId_786805_langId_-1_categoryId_212536

acurno

Enduro what would you recommend for the final section regarding footwear on the bike? Have done this twice before but this will be my first time wearing cleats.
Is there any point changing into biking shoes at the base of Croagh Patrick considering most people (besides the top guys!) will end up walking at some stage during the really rough 3k section before the road to westport. Or leaving the trail runners on for this section and changing at the start of the final tarmac section into Westport? Course then you got the final 500 metre dash from when you drop the bike and run to the finish line. Don't want people passing me left right and centre as I hobble to the line in the shoes.

I'm thinking just leaving on the trail runners for the last section and hoping that any time I lose on the cycle I'll gain when the cleat brigade change.

Enduro

acurno wrote: »

Enduro what would you recommend for the final section regarding footwear on the bike? Have done this twice before but this will be my first time wearing cleats.
Is there any point changing into biking shoes at the base of Croagh Patrick considering most people (besides the top guys!) will end up walking at some stage during the really rough 3k section before the road to westport. Or leaving the trail runners on for this section and changing at the start of the final tarmac section into Westport? Course then you got the final 500 metre dash from when you drop the bike and run to the finish line. Don't want people passing me left right and centre as I hobble to the line in the shoes.

I'm thinking just leaving on the trail runners for the last section and hoping that any time I lose on the cycle I'll gain when the cleat brigade change.

I've never worn cycling shoes in GFW. No shoe changes anywhere... trail shoes all the way, with clips (cages) on flat pedals on the bike. This eliminates all the transition time of shoe changes, and means you're not cycling with an extra pair of shoes as luggage! But each to their own. If there is a significant difference in your cycling speed with cleats is might be worth changing. You can work it out beforehand if you're really smart about it (time yourself for everything and see how the various options will work out for the GF course). The other issue with this set-up is it demands more ccycling skills to be able to cycle a road bike offroad with pedal clips (you're far less likely to be able to release your feet in a fall).

Enduro

kennykill wrote: »

Jez I hope these events don't fade away after I just get started!! I was looking at Triathlon Ireland website last night and didn't realise how many races throughout the year there actually is. Definitely can't be sustainable, I would be a fan of reducing the number of events, surely that would boost numbers at the rest of them. But as you've said, it's a business and none want to give up their slot if it means giving numbers to another business.

On the bike selection, as I'm new to the scene, I was looking at picking up an entry level. I'm going to go with a road bike and take my chances. I'll hopefully use it for other triathlon events as I think I'll be up for the challange after GFW. I've noticed that Halfords have a sale on, was looking at this Carrera TDF Limited Edition. Any opinions on it or on the price? A saving of €195 seems attractive? Would beef up the tires for trails.

http://www.halfords.ie/webapp/wcs/stores/servlet/product_storeId_11101_catalogId_15551_productId_786805_langId_-1_categoryId_212536

The real adventure races (Beast of Ballyhoura, Causway coast races, CLEC etc.) have been around long before these multi-sports challenge style races, and since they're generally run for the love of the sport they're likely to be around even if the commercial multi-sports challenges dissappear. They've been operating with lower numbers all that time. They're much more enjoyable as well, so don't worry about having no races to do! There are tons of events out there to keep you challenged and entertained.

Triathalons aren't going to dissappear either (And these multi-sports challenge races are much closer in spirit to triathalons than to adventure races).

On bike choice... firstly I would say it depends on where you want to go next in racing terms (Stick with multi-sports challenges, head towards tri, head towards AR, head towards road cycle racing, head towards MTBing). Secondly I would say if you're going to get a road bike you'll get better opinions in the cycling forum.

former

I think adventure races are a big step up in terms of fitness and skills: navigation, kayaking, mountain biking.

With GFW completed successfully at least that's the base fitness taken care of. (Big assumption there!)

I am thinking of doing one of the CCAR races late in the season. This would allow time to develop the other skills.

In any event, GFW is an iconic event and I'm really looking forward to it.

Any other advice, eg, nutrition, pacing?

yop

former wrote: »

I think adventure races are a big step up in terms of fitness and skills: navigation, kayaking, mountain biking.

With GFW completed successfully at least that's the base fitness taken care of. (Big assumption there!)

I am thinking of doing one of the CCAR races late in the season. This would allow time to develop the other skills.

In any event, GFW is an iconic event and I'm really looking forward to it.

Any other advice, eg, nutrition, pacing?

would have thought that GFW was well up there in terms of levels of fitness required to complete but Enduro would know more about that than I would!

Enduro

yop wrote: »

would have thought that GFW was well up there in terms of levels of fitness required to complete but Enduro would know more about that than I would!

Any race requires good fitness to compete. It's the speed you have to maintain that changes as the race gets longer.

Going from GF to something like the Beast of Ballyhoura would be like going from a 5km run to a marathon. You don't have to be any fitter (as Tunny has correctly pointed out in a few threads of late). You just slow down to a sustainable pace for the distance.

In reality I find GFW much harder to race than the longer ARs. One of the reasons is that it has to be run at such a high pace to be competitive. ARs tend to be raced at a more relaxed pace, leaving more scope to enjoy things.

former, you're correct that AR generally does require more skills. But only one person on a team needs to be able to navigate. Plenty of AR competitors are hilariously bad navigators. Kayaking skills for Irish races are the same as required for the likes of GFW. Mountain biking isn't hard to learn, and ARs in Ireland tend not to have very technical sections at all. In fact the best thing I've gotten out of AR is my discovery of MTB, the most fun sport in Ireland I've found. If you can do GFW, you can go straight into a CCAR race, once one of your team has a reasonable level of navigation skills.

Pacing advice.... Start slowly. relax. take it easy. Keep that up! If you go out too slow you can always sprint up croagh Patrick and hammer home (Doubt this has ever happened). If you go out too fast you'll pay the price in hours of suffering as you struggle in bits towards the finish.

Nutrion advice... This thread will fill with pages of obessive nutrition information. It's a head wrecker, so don't let it! Just for info I usually consume no solid foods whatsover during GFW. Most people will need something. But its not rocket science. Keep it simple and remember its unlikely things will go too wrong in reality. Figure out beforehand what works for you. Don't try out any new theories for the first time in the race. Eat well the night before!

former

Thanks for the advice.

I'm going to do a recce in a couple of weeks. I'd rather know what to expect on the day.

Fi H

former wrote: »

That's a really big ask. Wow! The bike won't make that big a difference. You must be doing a lot more training?

If you set yourself a low enough benchmark, have a mental breakdown on CP & pretty much come last then taking 2 hours off your time is a lot more achievable