Kiladangan GAA

Cycling Challenge 2016

Online Price Sale – Kildangan GAA Cycle Challenge

Full race details can be found below.

KILADANGAN GAA Club

will host a cycling challenge event on

Sunday April 10th 2016.

This is a fantastic cycling and family event, with food and drink provided on the day for participants. Join us on an incredibly scenic cycling routes in the heart of ‘The Golden Vale’, in Tipperary for our annual event.

The various events, suit all ages and abilities and is designed to cater for  elite athletes, families and anything in between! This event will act as a fundraising event for the club’s capital development programme.  In addition, The Club is delighted to have partnered with Pieta House  who have agreed to benefit from a charitable donation from fundraising efforts.

 

FUNDRAISING

As part of the fundraising efforts 30 cycling teams have been assembled from the different areas of the parish. 

Each of the teams have an objective of raising €500 with a maximum of 10 cyclist per team.

Cyclist can participate in any of the planned routes.

The team leaders will be announced soon so stay tuned.

If you are interested in training for the event and are not sure what to do, please follow our training plan below.

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RACE DETAILS 

Route: 120 km  Price: €25  Start: 10.00am

Secure your spot. Pay only €25 for this route online NOW!

This route stretches Derg side from Ballina to Portumna. Beginning in Puckane and heading north by Lough Derg to Ballinderry then Borrisokane, Carrigahorig returning to Ballinderry where there will be an optional water stop. The route then leaves our neighbours, Shannon Rovers heading to Ballycommon for a food stop via Puckane. The route continues south along to old Limerick road to Birdhill through clubs Nenagh, Burgess and Newport. From Birdhill to route returns Derg Side heading north though Ballina, Portroe and Newtown. After passing through Newtown to route turns left at Ballyrusheen to return to Kiladangan completes through Ballycommon , Knigh and back to Puckane

120km Route - Kiladangan GAA Cycling Challenge

Route: 80 km  Price: €20  Start: 10.30am

Secure your spot. Pay only €20 for this route online NOW!

This route this stretches Derg side from Ballina to Portumna. Beginning in Puckane and heading north by Lough Derg to Ballinderry then Borrisokane, Carrigahorig returning to Balllinderry where there will be an optional water stop. The route then leaves our neighbours, Shannon Rovers heading to Ballycommon for a food stop via Puckane. Following this the route then continues on the main road towards Nenagh, turning right for Clareen and around via Kilcolman to Hogan’s Pass as it proceeds back to Ballycomon via Ballyrusheen where it continues to knigh and back to Puckane.

80km Route - Kiladangan GAA Cycling Challenge

Route: 50 km  Price: €15  Start: 11.30am

Secure your spot. Pay only €15 for this route online NOW!

This route takes the lap of the parish represented by Kiladangan GAA club. Starting in Puckane heading towards Coolbawn turning right on to the Frolic Lane the route continues to Carney Commons , through Carney turning right at Ballythomas Cross then out on the main road at Ashley Park. From here the journey continues on the main road towards Nenagh, turning right for Clareen and around via Kilcolman to Hogan’s Pass as it proceeds to Ballycomon via Ballyrusheen. After a brief stop in Ballycommon the route heads to Dromineer and back to Puckane through Ballyartella and Knigh.

50km Route - Kiladangan GAA Cycling Challenge

Route: 25 km  Price: €8  Start: 12.00pm

Secure your spot. Pay only €8 for this route online NOW!

This route is ideal for the leisure cyclist, again heads north from Puckane turning right at Claree, and continuning through Prospect, Killard and Knigh and continuing along the Puckane – Nenagh road through Ballyanny before cutting through Ballyhimikin on the way to Ballycommon. From there, the route will go through Annaghbeg and onto Ballyartella returning through Knigh and then onto the return route back into Puckane village and finishing up in the GAA grounds.

25km Route - Kiladangan GAA Cycling Challenge

Route: 10 km  Price: €8  Start: 12.30pm

Secure your spot. Pay only €8 for this route online NOW!

A route made for the novice cyclist, it starts off in the GAA field, taking a left at the cross in Puckane turning to Claree and around to Prospect before heading onto Drumminscart. The route takes you to the cross at Knigh where a right turn leads the route back into the village of Puckane with the finish line at the GAA grounds.

10km Route - Kiladangan GAA Cycling Challenge

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RACE GALLERY

For further details contact Paul Fogarty on 0873790889

10 WEEK TRAINING PLAN

Weeks 1 – 2

Get on your bike twice a week for the first two weeks. Cycle for 30-45mins on the days you get on the bike. For two other days complete a short circuit which will build up your endurance capacity and get your body prepared for the training and eventually the cycle.

Weeks 3 – 4

For weeks 3 – 4 get on your bike three times a week, this time cycling for 45-60mins each time. Complete your circuit that you would have done in weeks 1 – 2 just one day for this phase of your training. On a separate day work on your flexibility and core. By now you are stepping up your training and flexibility will be a huge advantage to you on the last 20km when you take part in the cycle.

Weeks 5 – 6

At this phase of your training plan, you need to get out on the bike again at least 3 times a week. However at this phase of training you need to be on the bike for 60-90 mins at a time on the bike. At this stage you should be covering 2 sessions of flexibility and core work along with one circuit session.

Weeks 7 – 8

Coming into the last month of training for you should be really stepping up your hours on the bike each week and get as many kilometres into your legs as possible. In weeks 7 – 8 you need to cover at least 120 minutes on the bike each session. You should aim to do 4 sessions per week on the bike.

Weeks 9 – 10
Last two weeks of your training, in week 9 you need to get 4 sessions in this week and for each session cover at least 150minutes on the bike in each session. In week 10, three sessions will be done here, make sure you leave enough time to recover before the 100km cycle.
Circuit Example

Pick 6 exercises – Squat, Press Up, Lunge, High Knees on Spot, Burpee, Plank

You have 45 seconds to complete as many reps of the exercise as possible, then you have 15 seconds break at the end of the break you will move onto the next exercise and complete 45 seconds with as many reps as possible. Continue in this fashion until you have all 6 exercises completed. Once you have all six completed, take a 1 minute break and complete the circuit again. In total complete the circuit 3 times.

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