Training Programmes

Suggested Training Programme 50k (770 kbs)

Suggested Training Programme 90k (766 kbs)

Suggested Training Programme 160k (770 kbs)

COMING SOON - THE 2010 SEAN KELLY TOUR TRAINING SPINS CALENDAR

Top Ten Tips for Beginners . . .

1.POSITION.
Get a comfortable position on your bike that’s not too cramped or stretched. Ask for advice from a good bike shop or an experienced cyclist.

2.CLOTHING.
Cycle clothing can be expensive but a good pair of cycling shorts is important and can save much of the discomfort!

3.GEARS.
Most bikes now have a good selection of gears, but most beginners push too heavy a gear ratio. Select a gear that allows you to spin your legs freely, especially up hills.

4.TYRE PRESSURE.
A common error among beginners is cycling on soft tyres. Pump them hard and they are much easier to push !

5.FOOD.
Eat a light breakfast ideally 1 to 2 hours before your cycle. Don’t stuff yourself – “ a little and often along the way ” is a good cycling motto.

6.DRINK.
Be well hydrated before the cycle and drink regularly along the way. Don’t use fizzy drinks – there are good sports drinks on the market that will keep your energy levels up – if not use plain water.

7.BRAKES.
A common mistake among beginners is to pull one brake only while cornering and fall off. You should pull the two brakes evenly together before the turn.

8.WIND.
Cycling alone into a strong headwind is the hardest type of cycling. Practice cycling in a group and keep as close together as possible. “Sitting” in someone’s slipstream is so much easier you will be amazed!!

9.CRASHES.
Most beginners crash by knocking off each other! Stay alert, watch out for upcoming danger and brake in time. When cycling in a group, warn each other of potholes or other dangers.

10.HELMETS.
Always wear your helmet, even when on a short training spin.