The Dash of the Derg charity bike event organised by the Irish Electrical Cycling Club (IECC), is a fantastic opportunity to support a worthy cause while enjoying a day of cycling. The event takes place on Friday, September 4th in Killaloe, Co Clare to raise funds for the Irish Electrical Benevolent Association (IEBA). This 8 and 10 week suggested training plan requires you to start training from early July.
8-Week Cycling Plan for Beginners (Goal: 63km)
Week 1
Midweek Ride: 15km easy spin
Weekend Ride: 20km at a slow, steady pace
Optional Day: 30-minute walk, swim, or light stretching
Week 2
Midweek Ride: 18km easy ride
Weekend Ride: 25km relaxed pace
Optional Day: 45-minute walk or light recovery spin
Week 3
Midweek Ride: 20km steady ride
Weekend Ride: 30km including a few gentle hills
Optional Day: Yoga or stretching session
Week 4
Midweek Ride: 22km with 3 short sprints (20–30 sec)
Weekend Ride: 35km at a moderate pace
Optional Day: Easy 10km recovery spin
Week 5
Midweek Ride: 25km with some pace variation (e.g. 5km easy, 5km faster)
Weekend Ride: 40km non-stop if possible
Optional Day: Rest or a brisk 45-minute walk
Week 6
Midweek Ride: 25km including some hill practice
Weekend Ride: 45km steady pace with only 1 short stop
Optional Day: 30-minute recovery ride or foam rolling
Week 7
Midweek Ride: 20km easy ride
Weekend Ride: 50km simulating your target event pace
Optional Day: Rest or core/stretching session
Week 8 (Taper Week)
Midweek Ride: 15km gentle spin
Weekend Ride: Event week! Do a 20–25km relaxed spin midweek. Then ride your 63km event at the weekend.
Optional Day: REST – keep fresh for the big day
10-Week Beginner to Intermediate Training Plan (Goal: 116km)
Week 1Midweek Ride: 25km easy pace
Weekend Ride: 35km at a comfortable, steady pace
Optional: 45-minute walk or light spin
Week 2Midweek Ride: 28km, include 2 short efforts (2–3 mins faster pace)
Weekend Ride: 45km steady
Optional: Core session or stretching
Week 3Midweek Ride: 30km with small hill efforts
Weekend Ride: 55km – include food/drink stops
Optional: Recovery spin or swim
Week 4Midweek Ride: 32km with 3 x 5-minute tempo intervals
Weekend Ride: 60km continuous ride if possible
Optional: Light gym or stretching session
Week 5Midweek Ride: 35km, vary pace
Weekend Ride: 70km, focus on pacing and nutrition
Optional: Recovery walk or ride
Week 6Midweek Ride: 38km, include 2 hills
Weekend Ride: 75km steady with limited stops
Optional: Yoga or foam rolling
Week 7Midweek Ride: 35km recovery ride
Weekend Ride: 85km with hills and realistic food intake
Optional: Rest or light spin
Week 8Midweek Ride: 40km with 3 x 6-minute tempo segments
Weekend Ride: 95km at target event pace
Optional: Walk or swim
Week 9Midweek Ride: 30km easy ride
Weekend Ride: 105km final long effort (use event kit, test food/hydration)
Optional: Full rest day or stretching
Week 10 – Taper WeekMidweek Ride: 20–25km gentle spin
Weekend Ride: 116km Event!
Optional: Light walking or stretching early in the week
Key Pointers:
Rest if you feel overly fatigued.
Eat every 30–45 minutes on long rides.
Hydrate every 10–15 minutes.
Practice with your event-day kit and equipment.
Haven’t signed up yet? No problem.
To register https://eventmaster.ie/event/ZqWvhMWcZY
