Building up to the ŠKODA Tour de Conamara

Training in the final weeks before the event

In the final few weeks leading up to a 140km cycle, your training focus should be on maintaining your fitness level while also ensuring that you’re well-rested and adequately prepared for the event. Here’s a suggested training plan for the final weeks:

Long Rides: Continue to incorporate long rides into your training schedule. Aim to complete at least one or two rides that are close to the distance of your event (140km). These rides will help build your endurance for the distance.

Interval Training: Integrate some interval training sessions into your routine to improve your speed and power. This could include short bursts of high-intensity efforts followed by periods of recovery. For example, you could do 4-6 sets of 3-5 minutes at a high intensity followed by equal or slightly longer recovery periods.

Hill Training: The event includes a few drags and climbs so incorporate hill training into your routine. Seek out hilly routes and include hill repeats to improve your climbing strength and technique.

Tapering: In the final week or two before the event, gradually reduce the volume and intensity of your training to allow your body to recover and adapt. This process, known as tapering, will help ensure that you’re well-rested and ready to perform at your best on the day of the event.

Nutrition and Hydration: Pay close attention to your nutrition and hydration in the weeks leading up to the event. Fuel your body with nutritious foods and stay well-hydrated to support your training and recovery.

Rest and Recovery: Prioritize rest and recovery in the final weeks before the event. Make sure you’re getting enough sleep each night and listen to your body if you need to take extra rest days or modify your training schedule to avoid overtraining.

Equipment Check: Take the time to ensure that your bike is in good working condition and that you have all the necessary equipment and gear for the event. This includes checking your tyres, brakes, gears, and making any necessary adjustments or repairs. 80% of mechanicals happen in the first 20km of the event.

Remember to stay consistent with your training, but also be flexible and listen to your body. It’s normal to feel some fatigue in the final weeks of training, but trust in the work you’ve put in and trust your body to perform on the day of the ŠKODA Tour de Conamara.