MIZEN TO MALIN CLUB TOUR 2011

Post date: Nov 06, 2010 4:18:22 PM

Youghal CC has targeted the 2011 June bank holiday weekend for its 4 day cycle from Mizen head in Co. Cork to Malin head Co.Donegal covering a total of 435 miles in the process.

The group will take on the four day challenge between Thursday and Sunday, taking in a fantastic scenic route along Ireland's west coast.

Day 1 – Taking the group from Mizen Head to Glengarriff, on to Molls Gap, Killarney and finally to Tralee.

Day 2- The group will set out for Listowel and cross the Shannon by ferry at Tarbert, from where the cycle will take in the rugged and breathtaking coastline of Co Clare to include, Kilrush, Miltown Malbay, Lahinch, Cliffs of Moher, Black Head, and Ballyvaughan, finally stopping at Oranmore.

Day 3-The cyclists will traverse the famous N71, through Tuam, Claremorris and the undulating terrain via Knock and on to Sligo.

Day 4- The final leg of the cycle will see the group journey through Bundoran, Donegal, Letterkenny, Quigley's Point, Buncranna on to Malin village from where they will head out the coastline on the final leg of the cycle to Malin Head.

Currently the club is taking the name's of club members with an interest in taking part in the challenge.The exact cost of the tour has yet to be finalised,but anyone seriously interested is asked to contact club secretary Jonathan Tobin for further details. It is proposed that confirmed confirmation and payment of deposit's will take place in early Janurary.

Alternatively log on to the following linkhttp://www.facebook.com/pages/Youghal-Cycling-Club/243784613767#!/event.php?eid=126090567447272 and register your intention of participation,along with all the latest information.

With regard to training for the event ex Giant Asia professional Paul Griffin from Tralee offered this advice to a group from Currow CC who undertook the challenge towards the end of April last year.

It offers a good advice on the training required to undertake and enjoy the challenge.

Paul Griffin – Training Advice, Suggestions and Tips.

Training Schedule for MALIN TO MIZEN.

Training for an Endurance event of 5 x 80-90 miles daily, will best be undertaken through a regular and consistent training programme. The present Feburary training schedule of Tuesday and Thursday evening runs and followed by Saturday and Sunday runs is sufficient, however, if some riders want to do additional, all the better. The weekend runs need to be around three hours duration at this stage, building incrementally to four hours. The Tuesday and Thursday need to be extended to two hours. (Paul’s emphasis was not on miles covered but on hours in the saddle).

Ideally, the average speed achieved on the longer runs at the weekend e.g. 16 mph would require that the shorter runs on Tuesday and Thursday would be attempted at a higher average speed by 2 to 3 mph.

By the end of March, club members doing the Malin to Mizen would be achieving four training sessions of two 2 four hour sessions (average pace) and 2 two hour sessions (average w/e pace plus 2-3 mph).

Due to the nature of an endurance event, warm ups and warm downs are not really called for, although the spins might start for the first five minutes with a gentle spin out.

Easter weekend will allow for 4 consecutive days at 4 hours a day, and this will add a considerable boost to fitness levels for the event. No need to do any more, as you don’t want a dress rehearsal!

The week before the Event, is ‘a rest week’ consisting of gentle spins of shorter duration.

General Nutritional Advice During the Event

Breakfast for the event could consist of porridge or weetabix an hour before the start time. Fried foods (i.e. full Irish are a waste of effort). Scrambled egg, beans and pasta would provide an alternative.

Once on the bike, the body needs about 60g of carbohydrates every hour, preferably in liquid form, Hi-Fives is suggested. You need two bottles on the bike, and three made up in the support vehicle. You need carbs in the bottle! Additionally, riders need to take five/six ‘energy bars’ for hourly consumption. These can be sports bars or Nutrigrain.

Paul was not in favour of regular or long breaks during each day’s event. Muscle condition deteriorates and body gets cold! No need to stop for food as you have everything you need on the bike in terms of energy/fuel. If however, for the social purposes, a break was required, he suggested a duration of no more than 10 to 15 minutes.

Recovery after Each Day of the Event

Paul placed a strong emphasis on the following advice. Once finished the day’s cycling, the main objective was to provide the muscle tissue with an immediate source of protein and carb. This could be in the form of a protein drink and a carb bar, crucially, consumed before you changed out of cycling gear, and certainly within 60 minutes of finishing the day’s run. This intake will reduce muscle ache the following day as it allows for the tissue to begin the immediate task of repair after the demands of the day.

Paul’s own approach, is to consume a tin of Ambrosia Creamed Rice (60g Carb) before “he takes off his shoes” or a bowl of cereal would be fine or a sandwich/roll of cheese and ham (Carbs and protein) until the main meal of the day is consumed.

Massage would be beneficial after the event, although a masseuse is only likely to be able to provide for a group consisting of three to four riders!

Swimming is good, as is jacuzi, provided water is consumed while in the ‘tub’ to counteract the dehydrating effect. Steam room and Sauna are a “No”.

Evening Meal (7-8 pm) needs to be a carbohydrate meal, consisting primarily of rice, pasta or potatoes. Protein can also be included (Steak/Fish etc.)

Avoid take away meals!

Urine needs to be fairly clear through-out each day. Each Rider must monitor this for themselves! The darker the colour, the greater indication of a poor level of fluid intake.

Research indicates that a higher level of potassium and magnesium are required for an endurance event. These are readily available in the form of bananas or alternatively, before retiring for the night, consuming diaoralite will aid recovery (available over the counter in any chemist).

Paul’s view on alcohol intake was as follows; “One or two pints …. anymore and the recovery effort after the event is set back. And, if someone is suffering the next day …… leave them behind!”