An Post Tour of Meath Training Plans

An Post Meath Heritage Cycle Tour 2015 – Training Plans

Sunday 26th July 2015. 

Clonard Road Club in celebrating its 5th Year is happy to announce we are adapting the An Post Tour of Meath as an event the Club will adapt for this year.

The An Post Tour is on July 26th and we have training programmes available for all 3 Distances, 50 KM, 100KM ,  and for those insane enough 160km

For all events the fee for Club members is €10  which will be collected by the club on Thursday 28th May at Round 3 Club League.
(saving of 26 euro on normal registration fee),

Training:

50 KM Tour

Types of route: Use flat or undulating roads, with  small gears to begin with, small ring at front, middle at the back.

Begin with Short laps that are close to home. Increase your number of laps as you get fitter

It is important to learn how to cycle with a group, and to get shelter within a group.

All spins to be done at a moderate pace, you should be able to talk with the other riders in the group

As your fitness grows progress on to Hilly roads.

100 KM Tour

Types of route:   1 or 2 sessions per week should be on hilly roads

Most spins to be done in Zones 2 and 3

For weeks 6, 7  and 8 get into Zone 4 which is 80 – 89% of your max heart rate. 10 – 15 Minutes big effort followed by rest pace , zone 1 – 2 .

160 KM Tour

Most long spins to be in zone 2 / 3.

Weeks 8 to 11 Use Hilly routes mid week and put in extra effort to get to zone 4 for 2 – 3 minutes

Heart Rates – Your max heart rate is approximately 220 – Your age

Age                                        Max                                       Zone 3

< 20 Years                           200 Bpm                               120 – 160

<30 Years                            190 Bpm                               115 – 150

<40 Years                            180 Bpm                               110 – 145

<50 Years            170 Bpm                               102 – 136

<60 Years            160 Bpm                                  96 – 128

<70 Years            150 Bpm                                  90 – 120

 

Sportive Day:

  • Ride at a comfortable speed
  • Cycle in groups of your ability
  • Do not go off too fast, as lots of riders do and you will catch up with them later
  • Eat and Drink every 20 Minutes. Aim to drink One 750 Ml Bottle every Hour + Energy Bar or Gel. Use Energy Source Carbo Drink if it is warm use “Zero” to replenish your salts.
 

NOTE:

Programmes are only guidelines and may not work for everyone.

Everyone has different ability and time constraints etc.

If you feel you can do more or less that is up to you

Most importantly, enjoy!

 

Plans

An Post Tour 2015 – CRC

Tour of Meath 50KM Programme

Tour of Meath 100KM Programme

Tour of Meath 160KM Programme

Details of routes

All routes start and finish in the Heritage Town of Trim

100KM PROGRAMME
Week Number Monday Tuesday  Wednesday Thursday Friday  Saturday Sunday Total 
1 May 18th 1hr 30 Mins 1hr 30 Mins 2 Hours 5 Hours
2 May 25th 1hr 30 Mins 1hr 45 Mins 2 Hours 30 Min 6 Hours
3 June 1st 2 Hours  2 Hours – Hilly 2 Hours 45 Min 6 Hrs 45 Mins
4 June 8th 2 Hours – Hilly 2 Hours 3 Hours 7 Hours
5 June 15th 2 Hours – Hilly 2 Hours 3 Hours 15 Mins 7 Hours 15 Mins
6 June 22nd 1hr 30 Mins Zone 4  2 Hours Zone 4 3 Hours 15 Mins 6 Hours 45 Mins
7 June 29th 2 Hours  Zone 4  2 Hours Zone 4 3 Hours 30 Min 7 Hours 30 Mins
8 July 6th 2 Hours  Zone 4 Hilly  2 Hours Zone 4 3 Hours 30 Min 7 Hours 30 Mins
9 July 13th 2 Hours  2 Hours 2 Hours 30 Min 6 Hours 30 Mins
10 July 20th  1 Hour  1 Hour Tour Of Meath 2 Hours + 100 Km
 Notes   For Zone 4
Week 6 3 x 10 Mins Hard 10 Mins rest after each set
Week 7 3 x 15 Min Hard 10 Mins rest after each set
Week 8 4 x 15 Min Hard 10 Mins rest after each set
Sundays in week 6, 7 , 8  Hilly  

 

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