Lap The Lough 2007, 35 km long, 25 km wide and 150km around. Neagh Problem!. Lap 2! £10,000+ raised last year.

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Lap the Lough Training Plan

your programme to success!

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.

The smaller distances can be covered daily by taking the bike to work or to the local shop. By sticking to the programme and logging your miles the event will be a lot easier and a lot more enjoyable than you first imagined. The programme aims to build fitness gently and gradually over a 10 week period allowing you ample time to be ready for the event. Use bikejournal.com to keep on track. There are several things to consider in order to have a trouble-free Lap. They include:

• The right equipment
• The right training
• The right food
• The right attitude

equipment

The right equipment means comfort. Your bike should be a good fit. If your bike feels a little uncomfortable take it to your Local Bike Shop, it may just require a bit of tweaking to get it just right. Don't ride a new or a borrowed bike on the day of the event. Consider having a tune-up before the ride, and carry a spare tire and patch kit, tools, a pump and knowledge of how to use them. Don't fear the lycra, it's there to make your ride more comfortable.

• A properly fitting helmet
• Water bottles and cages to hold them on the bike
• Cycling clothing, including shoes (optional), shorts, gloves and rain gear
• Sunglasses and sunblock if we're lucky.

Don't wear any cycling gear that hasn't had a good bit of breaking in, especially shorts and shoes.

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 or eliminate caffeine and alcohol, and add carbohydrates to your diet. 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.

If you prepare yourself well and feel positive, there's little more to do than sit back and enjoy the amazing scenery and plan for Lap 5!

If you haven't exercised for quite some time tell you doctor your intend to start a new training programme

download the training plan

Click on the image below to download the training plan. The plan consists of suggested increasing distances at varying paces over the space of 10 weeks. Distances are listed in Miles and Kilometres. With the right equipment, attitude and fitness this is very achievable and should prove a very enjoyable event.

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please note

If you haven't exercised for quite some time tell you doctor your intend to start a new training programme