Lap The lough

Training

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If you are new to cycling or returning to cycling then this distance may seem a bit daunting but with the proper training programme then it should prove more than do-able.

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  1. Download

  We've produced a small, easy to use traning plan that has proved very useful over the years.

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  2. Equipment

  Get the right bike, the right clothes and a few essential items. It'll will make life a whole lot easier.

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  3. Nutrition

  Maybe now's the right time to set aside the tray of beer and the Deep Pan… and get with the programme.

• Plan

  If you are new to cycling or returning to cycling then this distance may seem a bit daunting but with the proper training programme then it should prove more than do-able. Download the training plan and follow it as closely as possible. It has been tried and tested over the years and has pulled most people through.

• Equipment

  Use cycling clothing, including shoes (optional), shorts, gloves and light rain gear.
  Don't ride a new or a borrowed bike on the day of the event.
  Your bike should be a good fit. Ask advice at your local bike shop.
  Get a service before the ride, and carry a spare tube and a pump
  Avoid carring a rucksack or bag on your back
  Use your cycle jersey back pockets to carry excess baggage.
  Wear a properly fitted helmet.
  Get proper water bottles and cages to hold them on the bike
  Carry a spare tube chances are you might have to or help someone else change one.
  Know how to change a tube

• Nutrition

  As the ride day approaches, food becomes the critical component for a successful Lap. A few days prior to the ride you should start hydrating. Drink water frequently, cut back the caffeine and booze, and add carbs to your diet. The night before "load up" on carbs, ideally pasta - more pasta than you can shake a stick at. On ride day, eat a light breakfast of high-carbohydrate foods and drink lots of water. On the ride drink before you're thirsty, water or a sports drink should be your first choice. Eat easily digestible, carbohydrate rich-food such as energy bars, bananas or dates and do so little and often. Don't try something new on the ride, eat things you know agree with you.

• Attitude

  Ride at your pace. Don't treat this as a race and don't try and keep up with someone riding above your pace. The aim is to make it round. Change your position often. Move your hands, get up off the saddle, stretch your arms, shoulders and neck, arch your back and stretch out. Avoid staying in one position too long. Take all your breaks. There will be water stops along the route. Take advantage of this time to get off the bike and refill your water bottles, stretch and regroup. Keep these stops to 10 minutes or less or you may risk getting stiff. Find a group at your pace and stick to it. The ride will go faster and feel easier with a friend or two. If you're entering as a team, stick together and it will seem much easier. Don't let your head beat your legs, it might get uncomfortable, painful and exhausting but it won't last for ever.
  
  If you prepare yourself well and feel positive, there's little more to do than sit back and enjoy the scenery