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 September 20th in Killaloe, Co Clare. This 10 week suggested training plan requires you to start training from mid-July.
The course is a 116km route, relatively flat, designed to accommodate cyclists of all levels.
The route will be clearly marked, and there will also be both static and bike marshals around the route. Your cooperation will be appreciated.
Water Stops are at the 46km and 85km marks around the course.
116km Training PlanCreating a training plan for a 116km cycle event involves gradually building up your endurance, strength, and speed over several weeks. Here’s a suggested 10-week training plan:
This 10 Week Training plan requires you to start training from mid-July.
Week 1-2: Base Building
Day 1: 1-hour easy ride at a comfortable pace
Day 2: Rest or cross-training (e.g., yoga, swimming)
Day 3: 1.5-hour ride, including 15 minutes of intervals (30 seconds hard effort, 2 minutes easy)
Day 4: Rest or cross-training
Day 5: 1-hour easy ride
Day 6: 2-hour ride at a moderate pace
Day 7: Rest day
Week 3-4: Endurance Focus
Day 1: 1-hour easy ride
Day 2: Rest or cross-training
Day 3: 2-hour ride with rolling hills
Day 4: Rest or cross-training
Day 5: 1.5-hour ride, including hill repeats (3-4 climbs of 5-7 minutes each)
Day 6: 2.5-hour ride at a steady pace
Day 7: Rest day
Week 5-6: Strength and Speed
Day 1: 1-hour easy ride
Day 2: Rest or cross-training
Day 3: 1.5-hour ride with intervals (4-6 x 1 minute hard effort, 2 minutes easy)
Day 4: Rest or cross-training
Day 5: 2-hour ride with hill sprints (10-12 short, hard efforts on steep inclines)
Day 6: 3-hour ride at a moderate pace
Day 7: Rest day
Week 7-8: Fine-tuning
Day 1: 1-hour easy ride
Day 2: Rest or cross-training
Day 3: 2-hour ride, including longer intervals (3-4 x 5 minutes hard effort, 5 minutes easy)
Day 4: Rest or cross-training
Day 5: 2-hour ride with hill repeats
Day 6: 3.5-hour ride at a steady pace
Day 7: Rest day
Week 9: Tapering
Day 1: 1-hour easy ride
Day 2: Rest or light cross-training
Day 3: 1-hour easy ride
Day 4: Rest
Day 5: 45-minute easy ride
Day 6: Rest
Day 7: Rest
Week 10: Event Week
Day 1: Rest
Day 2: Short, easy ride to keep legs loose (30-45 minutes)
Day 3: Rest
Day 4: Rest
Day 5: Pre-event ride (20-30 minutes easy with a few short efforts to open up the legs)
Day 6: Rest
Day 7: Event day!
Remember to listen to your body throughout the training process and adjust the plan as needed. It’s important to include rest days for recovery and to avoid overtraining. Additionally, make sure to fuel properly before, during, and after rides, and stay hydrated.
Good luck with your training and the event!
Haven’t signed up yet?
No problem, you can go to….
www.irisheba.ie/dash-of-the-derg/
