Get on your Bike – ‘Dash of the Derg’ 10 Week Training Plan

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!
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www.irisheba.ie/dash-of-the-derg/