First timers
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**Important notice on cycle route change. Please click here to read**
To many, adventure racing is a daunting sport, nothing they would ever dream of attempting. However a rumour has been circulating for the last couple of years-it is possible- its life changing, fantastic, and exhilarating. Challenging- yes but possible. One of the reasons for this change in mentality is the phenomenal success of Gaelforce West; A one day multi activity adventure race covering 65km of some of Ireland's most dramatic and stunning scenery. So what is it really and can you do it.
The reality is you need to be fit. There is no point thinking you can cover 65km of country side under your own power if the closest to exercise you get is searching for the remote control. However you do not need to be a fine tuned athlete, you need to be somewhere in between.
You should be able to do the race in less than 8 hours. There is a good chance if you are longer than this that you will not make the cut off time for Croagh Patrick which means you will miss out on the last section of the race. The cut off time for Croagh Patrick is 4.30pm. If you reach the bottom of Croagh Patrick after this time you will not be allowed to climb. Just to give you an idea on this time. The winners do the entire race in 3.5 hours. The average time for contestants is about 6.5 hours.
The race starts with a 12km run. You must remember this is an adventure race, not a triathlon or a marathon, so expect to cross the line covered in mud. The first run is particularly muddy so this will make your timing a bit slower than if you were running on the road. If you are planning to walk instead of run you should be fit enough the walk the 12km at a continued fast pace and under 2 hours.
Then there is the dreaded kayak section. This is misplaced dread. The boats we use are called sit on tops. Basically instead of sitting in to a boat you sit on top of it making them incredible safe. There are also very easy to paddle even if you have never kayaked before. They are 2 man boats so there will be another competitor in the boat with you.
The kayak section will be over before you know it and this is followed by a 3.5 km run through boggy ground. You should be able to do this section in 40 mins.
The cycle is through some of the most spectacular scenery you will see in Ireland. Again remember this is an adventure race. Expect steep uphill’s, scary downhills, windy corners and one or two pot holes!
You should be able to do the 32.5kms in just over 2.5hours.
Then there is Croagh Patrick-Irelands majestic religious icon. You should be able to do this in 2 hours. It is a technical down hill only if you are looking for a competitive time. Plenty of people of all ages and levels of fitness go up and down the mountain each year!! However elites will run down it at top speed. Unless you are a practiced and skilled mountain runner you will not be able to do this and remain in one piece. There is a path up and down it, and we recommend you follow it. You may think when you get to the bottom of the mountain that the straight up looks quicker…… it is not. It is very steep and will suck energy out of you, follow the path and you will be much quicker and still have some fuel in the tank for a sprint finish!!.
Finally the 12.5 cycle into town. This section encompassesa tricky off road bit (expect to walk your bike through some of this unless you are a skilled mountain biker) and then the mostly down hill cycle into town. This should not take more than an hour.
If you are already fit, go onto regulars and elite sections for some training tips if not look below. Killary adventure Co. runs training weekends 6 months before the race to let you know how to gain the fitness necessary to complete Gaelforce West. These places are limited so failing this you need to devise your own training plan.
6 months is enough time to go from couch potato to being able to do the race in under 8 hours. You will not get fit however by thinking bout it-you must do it! 4 one hour training session a week should be enough to get you there.
We recommend you contact your doctor before you start your training to ensure you have no medical conditions that may be aggravated by your training. Ask your doctor about your heart rate and what level he recommends you should train at (especially if you are over weight). Get used to taking your own heart rate or buy a monitor they are quite cheap and available in any sports store. It is very rewarding to watch your resting heart rate lower as you get fitter
Start off slow, lots of walking. Then start to introduce either up hills or very slow jogging to you routine. Only do a couple of minutes at a time and gradually increase this as time goes by. If you are lucky enough to live near hills climbing them is a brilliant for high aerobic but low impact exercise.
Walking fast up hills will also strengthen your legs for cycling but obviously you will need to train on a bike as well.
Vary your exercise, time wise and levels you train at. For example one weekend do a long 2 to 3 hour cycle with out pushing yourself too much but the next weekend do 2 days of short strenuous cycling. Use the same routine with your walking/running. Choose a long 3 hour interesting route to walk one weekend and the next do 2 days of strenuous uphill walking or flat running.
You must also be able to train during the week, so look at your local gym if it is too dark or just look at where you live and look for circular routes for running and cycling from your front door if possible.
The main thing is to work out how to stay positive and be realistic. Pick a routine that fits into your lifestyle.
Two reasons:
- The first is that last year many people were disappointed as the race filled quite early and they missed getting a place (they said to the race organiser I just wanted to wait to see if I was fit enough before I booked)
- and secondly there is no better incentive to getting out training on a cold and wet day then knowing you are entered.
Have a look at the regulars section also for some more info on bike choice and liquids and food for the race
Finally best of luck and ….and remember...life is not a spectators sport!
