ELECTRIC.IE • The Magazine & Website for the Irish Electrical Industry • 33 Industry News Dash of the Derg : 8-10 Week Training Plan 8-Week Cycling Plan for Beginners (Goal: 63km) Week 1 Midweek Ride: 15km easy spin Weekend Ride: 20km at a slow, steady pace Optional Day: 30-minute walk, swim, or light stretching Week 2 Midweek Ride: 18km easy ride Weekend Ride: 25km relaxed pace Optional Day: 45-minute walk or light recovery spin Week 3 Midweek Ride: 20km steady ride Weekend Ride: 30km including a few gentle hills Optional Day: Yoga or stretching session Week 4 Midweek Ride: 22km with 3 short sprints (20–30 sec) Weekend Ride: 35km at a moderate pace Optional Day: Easy 10km recovery spin Week 5 Midweek Ride: 25km with some pace variation (e.g. 5km easy, 5km faster) Weekend Ride: 40km non-stop if possible Optional Day: Rest or a brisk 45-minute walk Week 6 Midweek Ride: 25km including some hill practice Weekend Ride: 45km steady pace with only 1 short stop Optional Day: 30-minute recovery ride or foam rolling Dash of the Derg The Dash of the Derg charity bike event organised by the Irish Electrical Cycling Club (IECC), is a fantastic opportunity to support a worthy cause while enjoying a day of cycling. The event takes place on Friday, September 4th in Killaloe, Co Clare to raise funds for the Irish Electrical Benevolent Association (IEBA). This 8 and 10 week suggested training plan requires you to start training from early July. Week 7 Midweek Ride: 20km easy ride Weekend Ride: 50km simulating your target event pace Optional Day: Rest or core/ stretching session Week 8 (Taper Week) Midweek Ride: 15km gentle spin Weekend Ride: Event week! Do a 20–25km relaxed spin midweek. Then ride your 63km event at the weekend. Optional Day: REST – keep fresh for the big day 10-Week Beginner to Intermediate Training Plan (Goal: 116km) Week 1 Midweek Ride: 25km easy pace Weekend Ride: 35km at a comfortable, steady pace Optional: 45-minute walk or light spin Week 2 Midweek Ride: 28km, include 2 short efforts (2–3 mins faster pace) Weekend Ride: 45km steady Optional: Core session or stretching Week 3 Midweek Ride: 30km with small hill efforts Weekend Ride: 55km – include food/ drink stops Optional: Recovery spin or swim Week 4 Midweek Ride: 32km with 3 x 5-minute tempo intervals Weekend Ride: 60km continuous ride if possible Optional: Light gym or stretching session Week 5 Midweek Ride: 35km, vary pace Weekend Ride: 70km, focus on pacing and nutrition Optional: Recovery walk or ride Week 6 Midweek Ride: 38km, include 2 hills Weekend Ride: 75km steady with limited stops Optional: Yoga or foam rolling Week 7 Midweek Ride: 35km recovery ride Weekend Ride: 85km with hills and realistic food intake Optional: Rest or light spin Week 8 Midweek Ride: 40km with 3 x 6-minute tempo segments Weekend Ride: 95km at target event pace Optional: Walk or swim Week 9 Midweek Ride: 30km easy ride Weekend Ride: 105km final long effort (use event kit, test food/ hydration) Optional: Full rest day or stretching Week 10 – Taper Week Midweek Ride: 20–25km gentle spin Weekend Ride: 116km Event! Optional: Light walking or stretching early in the week Key Pointers: Rest if you feel overly fatigued. Eat every 30–45 minutes on long rides. Hydrate every 10–15 minutes. Practice with your event-day kit and equipment. Haven't signed up yet? No problem. To register https://eventmaster.ie/event/ZqWvhMWcZY
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