• Google Map Location of Institute of Technology, Ballinode, Sligo http://maps.google.ie/maps?q=Institute+of+Technology,+Ash+Lane,+Sligo&hl=en&ll=54.276401,-8.461704&spn=0.03057,0.055189&sll=53.401034,-8.307638&sspn=7.99729,14.128418&oq=in&hq=Institute+of+Technology,+Ash+Lane,+Sligo&t=m&z=14&iwloc=A

Sign on and Start Times: 

Sat 4th May:
Sign on for the 10k and 2k is 1.30pm – 2.30pm, Both events start at 3.00pm

Sat 4th May:  
5.00pm to 7.00pm for all Sunday events, 60k , 100k and 160k

Sunday 5th May:  

Sign on times per event are as follows:

160k:    7.30am – 8.30am   for 9.00am Start         
100k:    8.30am – 9.30am for 10am Start
60k:      9.00am – 10.00am for 10.30am Start

http://www.youtube.com/watch?v=zYxem5ImR9M&feature=youtu.be

Connacht Gold is the latest sponsor to lend its support to the event and we are delighted to be working with them this year. For the 2013 event Connacht Gold are providing product and supplies for the Foodstops, which is an extremely important element of the event, and sees up to 2,000 cyclists stopping off en route for much needed sustenance!

Energy needs on the day will vary depending on age, training load and distance. Fuel for endurance sport depends largely on the supply of carbohydrate to the exercising muscle. A good quality diet with a wide range of foods from across all food groups will help to provide protein, vitamins and minerals for performance.

Part of the training diet will be consumed on the bike so must be easy to carry. Pack foods such as:

1. Bananas

2. Energy Bars

3. Sachet of seeds

4. Sports drinks

On average, 300kcal is burnt during a 30 minute cycle but this will depend on your weight, intensity and incline, so you need to make sure that you are well fuelled.

Consume a rich meal 2-4 hours prior to the start of the cycle, such as wholegrain toast or cereal.

Top up glycogen stores an hour or so before the race with foods such as a banana or muesli bars.

In longer races easily digested carbohydrate-rich foods should be consumed to prevent fatigue secondary to glycogen depletion.

What about carb loading?

In general, people need about 5-7g carbohydrate per kg body weight. When you are carb-loading this should increase this to 7-10g of carbohydrate per kg/body weight. However, you can’t completely fill your muscles with glycogen from just one meal, which is why you should start carb loading 3 days before the race. During these last 3 days of training your carbohydrate intake should make up about 70-80% of your total calories. This doesn’t mean that you need to consume hundreds more calories than usual; it’s just that more of those calories should come from carbohydrates.

Don’t just focus on the evening meal the night before the big day. This is a common mistake people make, and only results in you feeling lethargic and uncomfortable afterwards. Sensible carb-loading is about breakfast, lunch, dinner and snacks. If you can add a few more carbs at every meal and snack you will saturate your muscle and liver glycogen stores, ready to be released around the lovely sights of Sligo.

What about Fluid?

Fluid needs are high, it’s important to keep well hydrated during the day and extra fluid throughout the cycle. During the cycle aim to drink 1 litre of water every hour. Plan to refill regularly. Sports drinks can be consumed as they are a good way of supplying carbohydrate and fluid.

Begin the race well hydrated by drinking the equivalent of half a litre to one litre of fluid with the pre-event meal and 500ml immediately before starting.

Best of luck, I’ll see you all there. Watch this space for tips on recovery.

Please drop in to the Family Fun Day on Saturday the 4th May, where we’ll be standing by with Good4U samples and snacks! Keep up to date with the weekend’s events via our twitter (@Good4UNutrition) and our facebook (http://facebook.com/good4u), you can find us on instagram @Good4UNutrition!

Please reply as soon as possible, we would be very grateful for your help and assistance.

Ian Baraclough, Sligo Rovers Manager, who will be special guest at the An Post Tour of Sligo Family Fun Day visited the Easter Cycling Camp and encouraged all the young enthusiastic cyclists, their families and the wider community in Sligo to take part in the An Post Tour of Sligo 2013. A cyclist himself, he remarked on the popularity of cycling in Sligo and wished all involved in the planning of the event every success.

Last year the Family Fun Day was introduced as part of the An Post Cycle for the first time and Deirdre Lavin Sports Co-ordinator SSRP stated that it was an outstanding success with over 500 participants of all ages involved. She added

“It’s all about fun, taking part and giving children a positive introduction to cycling at an early age. Children of 9 years and upwards can take part in the 10k Hazelwood Spin while those of 6 years and over can cycle the 2K Bike Trail in the grounds of the Institute of Technology Sligo which is a new event for 2013. In addition, the 10K also affords adults who are relatively new to cycling an opportunity to get involved.”

Apart from the cycling events there will be a great range of entertainment for families and children of all ages including stilt walkers, unicyclists, jugglers, clowns, face painters, bicycle smoothie makers, balloon puppeteers, bicycle bubbles and games for everyone. Cyclists will also have a chance to take part in fun skills and drills and time trials. A BMX display from some local and talented cyclists will be on show. The entertainment highlight will feature ‘Cirque de Sally’ a spectacular show from a cycling acrobat with a sensational display of stunt cycling and acrobatics.

The An Post Tour of Sligo organising committee acknowledge the support for the Family Fun Day of the Sligo Borough Council 458 Committee. The organising committee is also encouraging cyclists to raise some sponsorship for the Friends of Sligo Regional Hospital, the nominated charity for the event.

All cyclists taking part in the Family Fun Day on Saturday 4th May and the 60k/ 100K 160K on Sunday 5th May are advised to register for the event and get training in preparation for the Tour. A roadworthy bicycle and helmet are all that is required to get started.

Register now 

The skills and knowledge gained in the programme will make the world of cycling more accessible to everyone, with the main focus being on learning skills, enjoying the bike, and meeting new like-minded people.

With the programme being delivered by competent leaders, who are qualified Cycling Ireland coaches, Bike for Life caters for the requirements of the individual. It can be delivered to anyone, from the rider who wants to commute on the bike, to the rider who is preparing for a sportif or cycling tour.

Throughout the ten week programme the cyclist will be brought through steps like what to wear, what to eat and how to manage basic bike maintenance, along with learning the various technical skills that are required to cycle on the road, in a group, and how to train effectively and healthily.

Bike for Life is sponsored by the HSE and Women in Sport, and has been developed with the aim of making cycling more accessible to everyone, regardless of their gender or ability.

For more information check out our website www.eireogcycling.com

A sponsorship card will be issued to all entrants of the 2013 An Post Tour of Sligo. While it is optional for cyclists to raise money it is hoped that most people will support this worthy fund raiser. The funds raised will go towards the development of Cardiac services at the hospital.

To read more on this see our dedicated page on this site (link below)

http://www.tourofsligo.ie/about-the-tour/nominated-charity/

At the recent national launch of the An Post Tour of Sligo, taking place over the May Bank Holiday weekend, were left to right: Deirdre Lavin Sligo Sport and Recreation Partnership, Martin O Hara Eire Og Cycling Club, Tandem cyclists and Paralympic medal winners London 2012, Catherine Walsh and Fran Meehan, John Delorey Innisfree Wheelers Cycling Club, comedian P J Gallagher and GAA star Sean Og O h Ailpin.

2013 Cycle Series Ambassadors with members of Eire Og and Innisfree Wheelers Cycling Clubs and SSRP