When training, cycle in pairs where the road allows this (i.e. where there is a broken white line). Rotate the people on the front of the group every 3-5 minutes depending on the wind to give them a break. Cycling behind somebody saves you 30% effort.

Equipment

A road bike (racing) or hybrid bike is recommended for the cycle. A mountain bike will be too heavy.

The most important piece of equipment you have is yourself so look after it :-). The best way to ensure this is that you have a safe bike, wear a helmet and ride safely on the road. The following items should be checked on your bike as soon as you can, and also service your bike the week before the event.

· Brakes - No harm in investing in new brake blocks (~€10)

· Cables - Brake and Gear cables

· Tyres - Check for nicks and weakness likely to cause puncture

· Chain - Oiled and running smoothly

· Gears - Check that are not jumping or causing chain to slip off

· Bars - Ensure they are straight and tight

· Water-Bottle cage - Get one if you don't have one.

· Saddle - Have you got the height checked for you?

It may be best for your local bike shop to help you with the above. We recommend John in Siopa Rotar, John Street Limerick for all your cycling needs.

Clothes

The best approach to take is to wear a few layers that can easily be removed. The most important layer is the one next to your skin. A breathable t-shirt/jersey is well worth the investment. This will help to keep the moisture of the body preventing you from getting cold if you have to stop. Alternatively try to bring a spare cotton t-shirt and change into it on the long stops when you break for food. Finally try and wear something that is reasonably aerodynamic for your ease. Invest in the correct Clothing for your comfort. A helmet is essential and no cyclist is allowed start without it.

Your bag containing spare gear etc will be carried in one of the Official Support Vehicles. Please review the list of recommended clothing/items for The Event:

Cycling is an endurance activity and requires a carbohydrate-based diet. There is a well established Fitness Food Pyramid which can be used as a guideline when determining your diet. The pyramid divides food into seven categories: fruit, vegetables, carbohydrates-rich foods, calcium-rich foods, protein-rich foods, healthy fats and junk foods. The foods in the lower layer of the pyramid should form the main part of your diet while those at the top should be eaten in smaller quantities. The pyramid looks like this:

3-5 portions of vegetables a day

2-4 portions of fruit a day

Fruit and Vegetables contain vitamins, minerals, fibre, which are vital for health, immunity and optimum performance.

4-6 Portions a day

A diet rich in wholegrain foods - whole-wheat bread, breakfast cereals, rice, pasta, porridge oats, beans, lentils and potatoes, maintains high glycogen (stored carbohydrate) levels, needed to fuel exercise activity.

2-4 Portions a day

Including dairy products, nuts, pulses and tinned fish in your daily diet is the easiest way to get calcium, which is need for strong bones. This is especially important to help with the prevention of osteoporosis (weakening of the bone density), which females are more at risk at getting than males.

2-4 Portions a day

Regular exercises need more protein than inactive people as it helps with muscular recovery amongst other things. Examples are lean meat, poultry, fish, eggs and diary food can also be counted towards your daily target.

2-4 portions a day

The oils found in nuts, seeds, olive oil, sunflower oil and oily fish may improve endurance, recovery as well as protect against heart disease.

0-1 Portions a day

Biscuits, cakes, puddings, soft drinks, confectionery and crisps should be eaten only in moderation because they supply very few essential nutrients yet lots of calories, processed fats and sugars.

Obviously the above is very idealistic and is not achieved by many but it can be used as a reference point. The main points with your diet in the short-term are:

Eat more than normal in the 2-3 days prior to cycle, to build up energy stores.

· Avoid excessive drinking the night before cycle - if possible!

· Don't eat anything you would not normally do when cycling

· After cycle eating within 2hrs of finish helps recovery significantly

Sample Food on the bike: Bananas, Nutri-Grain bars, Fig Rolls, Fruit Cake, Turkish Delight, Liga biscuits!

75% of the body's energy is given off as heat, hence the overheating and sweating that occurs when you exercise. Typically a body will loose approximately 1 litre for every hour exercising, so you should aim to drink 1 litre for every hour you are on the bike. You should drink small amounts regularly as if you wait till you are thirsty then it is too late as this is an early sign of dehydration. Every 10minutes is recommended.

We will have Isotonic Drinks and Water available throughout the cycle. Please load up on these at the rest stops. Use these during the cycle to help maintain energy levels and to keep you well hydrated. However you should try out various drinks and snack foods during the training sessions in the weeks prior to the Event to see how you react to them. Please check in advance of the cycle for which drinks we will be supplying if certain drinks do not agree with you.