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Galeforce west training plan

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  • 20-03-2014 10:17pm
    #1
    S_S116
    Registered Users Posts: 23 ✭


    Hello
    Myself and my boyfriend have signed up to Galforce west this coming august. We are both able to do approx 10k in abour 60 min but that's the longest distance we've ever trained for so this is all new.
    I'm have trouble putting together a training plan that will get us through Galeforce as it's our first big adventure race of this kind.
    Does anyone have a training plan for beginners that they might like to share or know of anywhere I could get one?


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    #2
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Moved to T/D/A Forum


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    #3
    Satanta
    Registered Users Posts: 813 ✭✭✭Satanta


    Take a look at this. It's from another adventure race

    http://www.coastalcancerchallenge.com/training-programme/


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    #4
    Bludub
    Registered Users Posts: 71 ✭✭Bludub


    You could also look at this link - also from a different race but principles the same. http://www.killarneyadventurerace.ie/training.php


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    #5
    toomuchdetail
    Registered Users Posts: 593 ✭✭✭toomuchdetail


    S_S116 wrote: »
    Hello
    Myself and my boyfriend have signed up to Galforce west this coming august. We are both able to do approx 10k in abour 60 min but that's the longest distance we've ever trained for so this is all new.
    I'm have trouble putting together a training plan that will get us through Galeforce as it's our first big adventure race of this kind.
    Does anyone have a training plan for beginners that they might like to share or know of anywhere I could get one?


    Here is come guidance from a Gaelforce legend and former multiple winner, its old at this stage but good guidance , as your probably not looking for a top 10 finish I would only use this as a guide , not sure of your cycling level but if your starting from nothing just aim for a 20/30 min spin initially once to twice a week , after about 3/4 week increase this to 2 long cycles 45 mins + and add a 5-10 run off one of these runs to start the brick sessions . For the first month everything should be slow (if your can train to heart rate it should be in zone 1) as your building endurance , 2/3 slow runs per week and 2 cycles will see out the first month build slowly . Introduce hills in month 2+ and this is where it gets interesting.
    GF run training weekends etc but I am not sure of their value .

    TIP: Put everything on a sheet and create a plan for every 4 week period , if its written down its easier to stick to.

    http://marreytrainingsystems.kk5.org/#/training-for-gael-force-2009/4534642182


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