Cycling – 100km in a Day Cycling programme

Course description

100k in a Day Cycling Programme
Run in conjunction with Syls Cycling Club Malahide  www.sylscc.ie

Course Description:

You’ve thought about it, haven’t you, watching on with envy as professional-looking cyclists pass you on the roads

If you are looking to get back in the saddle, sign up to this 6  week 100K in a Day  training program.

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 program 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 program 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:

Overview & Cycling Safety
Detailed Bike Maintenance talk and demos
Cycling Nutrition – how to fuel your body on- and off-road
Group cycling techniques – the benefits of wind drafting
Gearing, cadence and pacing
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 (talk)
Leaving the classroom you take to the roads and begin to cycle increasing distances over the coming weekends. We aim to start with a spin of approx 40 – 50k, so you should already be undertaking some short cycles.

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 program 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 programs 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.

Course Day & Time:

Classroom: Monday 7.30 to 9.00pm

Cycling:   Saturday or Sunday 9am from Malahide Green

Start Date: Monday 18th September 2023 for 5 consecutive Mondays

1st Cycle:  Saturday 23rd September 2023 for  6 consecutive weekends

Cost: 60 Euros payable to Syls Cycling Club(+ handling fee)   PLUS  €50 Insurance payable to Cycling Ireland.

How to pay: log onto www.cyclingireland.ie, select Leisure Membership, and state your affiliated club as syls CC   …  an email goes to sylsCC   … you receive the club constitution to sign & return, then log back onto Cycling Ireland to complete … all done ready to go, and insured …

This course fee of €60 gives you free membership of sylsCC to the end of Calendar Year 2023. The CI (Leisure cycling) Insurance fee of €50 is a pre-requisite for course participation.

Note: The course has limited availability. The pricing is subsidised by Syls Cycling Club Malahide, therefore we recommend you book soon to avoid disappointment

Course Format: First 5 classes in Malahide Community School followed by 6 weekends of tailored spins.

Duration:  5 weeks class program  & 6 weeks of course dedicated cycles, with a natural follow-on for any of the range of Syls CC cycles.

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

Weekend Spins

Syls Cycling Club currently have spins on Saturday and Sunday morning starting at 9.00 am from The Green, Malahide.

The spins are approximately 30K midweek and 60K, 80K, 100K at weekend and typically head out in one of the following directions:

NAUL / GARRISTOWN
HOWTH HILL (repeat 😊)
SKERRIES / LAYTOWN
ASHBOURNE / RATOATH
SOUTH TOWARDS DALKEY
REMOTE START WICKLOW – 100K LOOP