Cycling - 100km in a Day Cycling Programme
Duration
5 weeks. Monday 7.30 - 9.00pm.
Further information
Check out the next start date/enrolment details of evening classes via the college webpage
https://malahidecsadulted.ie/list-of-courses/
€52 payable to Syls Cycling Club PLUS €50 Insurance payable to Cycling Ireland. For course participants this gives you Syls CC membership until end 2023 !!
How to pay: log onto www.cyclingireland.ie, select Leisure Membership, and state your affiliated club as syls CC all done ready to go, and insured.
Run in conjunction with Syls Cycling Club Malahide www.sylscc.ie this programme will carefully guide you through the training plan, it is aimed at those who are looking to re-start or continue cycling for health, fitness, recreation, commuting or to tackle a challenge or charity ride.
Course Description:
You’ve thought about it, haven’t you, watching on with envy as professional-looking cyclists pass you on the roads
Whether you are new to the sport or just looking to get back in the saddle, sign up to this 6 week 100K in a Day training programme.
It is an ideal opportunity for you to make new friends, get out into the fresh air and open spaces and enjoy the social dimension of Group cycling. For an inexperienced cyclist, starting back can be a scary prospect. This easy-to-follow plan will have you confidently undertaking spins of 60-70km, with the goal of completing 100K in a single spin by the end of the course. It’s easier than you think !
This programme will carefully guide you through the training plan, it is aimed at those who are looking to re-start or continue cycling for health, fitness, recreation, commuting or to tackle a challenge or charity ride.
If you have any health issues we recommend that you consult with your doctor before beginning this structured training plan
What is involved?
The programme is given in conjunction with Syls Cycling Club and will start in class in Malahide Community School
First 5 classes in Malahide Community School will involve introducing participants to:
- Cycling safety and confirming the Insurance you need (as described below)
- Detailed bike maintenance talk and demos
- Gearing, cadence and pacing
- Cycling nutrition – how to fuel your body on- and off-road
group cycling techniques – the benefits of wind drafting
- Complementary physical conditioning, tailored core training plans
- Health monitoring apps for your cycling – all you need to know
- Long term goal – how a regular 100k cyclist progressed to the 312k Majorca Gran Fondo this year (talk)
Leaving the classroom you take to the roads and begin to cycle increasing distances over the coming weekends.
We aim to put the theory into practice with cycle spins.
- Week by week you build your fitness and cycle for longer
- As you progress through the programme you will increase your distance with your ability by participating in dedicated spins with Syls CC
- Our aim is for you to finish the programme with a 100K in a Day spin while having 1 or 2 leisurely coffee breaks to refuel. Previous participants really enjoyed our programmes and continue to cycle actively.
Equipment Needed
Pen and paper for the theory/talks sessions. A reliable and roadworthy bike and cycling helmet, spare tubes, tools, appropriate cycle clothing.
Tutor: Brendan Ryan.
Format: 5 in classroom & weekend spins.
Conditions of Enrolment:
1. Some courses will have restrictions on student numbers.
2. Formation of classes depends on demand.
3. If a class is not formed, fees will be returned or transferred to another class by request.
4. If a class is formed, fees will be strictly non-refundable.
5. Some courses may require students to bring their own materials. See website www.malahidecsadulted.ie for guidance on course description, materials to bring to class and materials that can be purchased from tutor.
6. Courses may be subject to change. Should this happen students will be contacted in advance.
7. We will contact students should a course not form.
8. Students under the age of 18 are not eligible to enrol for courses with exception of Yoga for Teens.
9. Students will not be permitted to enter the school building before 7.00pm.
10. Student mobile numbers are requested in the event a class is cancelled or changed so information may be texted to students.
11. Please note our Autumn 2022 classes are subject to the guidance issued by the Government and the HSE. In the event of a major resurgence of COVID-19 or a local lockdown, some courses may switch to remote learning, be postponed or cancelled.
Phone: 01-846 0949 between 9am - 4pm.
www.malahidecsadulted.ie