Couch to 50km Cycling Programme
Run in conjunction with Syls Cycling Club Malahide www.sylscc.ie
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 ten week couch to 50Km training programme.
It is an ideal opportunity for you and friends to shake off the winter blues and get out into the fresh air and open spaces. For an inexperienced cyclist, starting out can be a scary prospect. This easy-to-follow plan will get you clocking up the Km’s in no time at all.
This programme will carefully guide you through the training plan, it is aimed at those who are looking to 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, helmet and bike checks
road position, insurance
bicycle care & technology
gearing, cadence and pacing
group cycle étiquette and techniques
Leaving the classroom you take to the roads and begin to cycle increasing distances over the coming weeks
We aim to put the theory in practice with cycle spins and focused training sessions
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
Our aim is for you to finish the programme with a 50km spin while having a leisurely coffee break at the half way point. Previous participants really enjoyed the programme and continue to cycle actively.
Pen and paper for the theory session. A reliable and roadworthy bike and cycling helmet, spare tubes, tools, appropriate cycle clothing (you will learn about these in the opening classes)
Course Day & Time: Classroom: Monday 7.30 to 9.00pm
Cycling: Saturday 9am from Malahide Green
Start Date: Spring 2023
Cost: 30 Euros payable to Syls Cycling Club. Insurance for cycling sessions is separate and options will be outlined in first class
Course Format: First 5 classes in Malahide Community School and minimum of 6 classes of practical cycling
Duration: 10 weeks programme and option to join Syls Cycling club to continue
Contact: For more information ring 01 8460949
Enrolment: Please email [email protected] to register
Tutor: This course is run in conjunction with Syls Cycling club Malahide – Click on logo below to see their website
Joining Syls Cycling Club
If you are already a keen cyclist and want to join a cycling club see our website
www.sylscc.ie for membership details.
We currently have the following spins
Spring/Summer Tuesday or Thursday 10am 50k
Wednesday 10am 45k
Saturday 9am 50k
Sunday 9am 60k, 70k and 90k
All spins starting from Green, Malahide.
The spins are varied and typically head out in one of the following directions:
HOWTH (HILL REPEATS OPTIONAL ��)
SOUTH TOWARDS DALKEY
MULTIPLE SPORTIFS NATIONWIDE