Couch to 50km Cycling Program

Spring 2024

Run in conjunction with Syls Cycling Club Malahide  www.sylscc.ie

Course Description:

You’ve thought about it, haven’t you, watching on with envy as professional-looking cyclists pass you on the roads

Whether you are new to the sport or just looking to get back in the saddle, sign up to this  week couch to 50Km training program.

It is an ideal opportunity for you and friends to shake off the winter blues and get out into the fresh air and open spaces. For an inexperienced cyclist, starting out can be a scary prospect. This easy-to-follow plan will get you clocking up the Km’s in no time at all.

This program will carefully guide you through the training plan, it is aimed at those who are looking to start or continue cycling for health, fitness, recreation, commuting or to tackle a challenge or charity ride.

If you have any health issues we recommend that you consult with your doctor before beginning this structured training plan.

What is involved?

The program is given in conjunction with Syls Cycling Club and will start in class in Malahide Community School.

First 5 classes in Malahide Community School will involve introducing participants to:

• cycling safety, helmet and bike checks
• bicycle care & technology
• gearing, cadence and pacing
• cycling nutrition
• group cycle étiquette and techniques
• training plans

Leaving the classroom you take to the roads and begin to cycle increasing distances over the coming weeks

We aim to put the theory in practice with cycle spins and focused training sessions 

• Week by week you build your fitness and cycle for longer
• As you progress through the program you will increase your distance with your ability
• Our aim is for you to finish the programme with a 50km spin while having a leisurely coffee break at the half way point. Previous participants really enjoyed the program and continue to cycle actively ( some still cycle 40 k – some cycling 100k)

Equipment Needed

Pen and paper for the theory session. A reliable and roadworthy bike and cycling helmet, spare tubes, tools, appropriate cycle clothing (you will learn about these in the opening classes).

Tip of the Day: 

To get the most enjoyment and satisfaction from the course, get out for very short spins in the few weeks before the course starts.

Course Day & Time:

• Classroom: Monday 7.30pm to 9.00pm
• Cycling: Saturday 9am from Malahide Green

Start Date:  Monday 12th February 2024 for classroom for 5 consecutive Mondays.

                        Saturday 17th  February 2024 for 1^st roadspin for 5 consecutive weekends.

Cost: 60 Euros payable to Syls Cycling Club(+ handling fee) PLUS €61 Insurance payable to Cycling Ireland.

How to pay: log onto www.cyclingireland.ie, select Leisure Membership, and state your affiliated club as syls CC … an email goes to sylsCC … you receive the club constitution to sign & return, then log back onto Cycling Ireland to complete … all done ready to go, and
insured …

This course fee of €60 gives you free membership of sylsCC to the end of Calendar Year 2024. The CI (Leisure cycling) Insurance fee of €61 is a pre-requisite for course participation.
Note: The course has limited availability. The pricing is subsidised by Syls Cycling Club Malahide, therefore we recommend you book soon to avoid disappointment

Course Format: First 5 classes in Malahide Community School  followed by 6 weekends of tailored spins.

Duration: 5 weeks class program 6 weeks of course dedicated cycles, with a natural follow-on for any of the range of Syls CC cycles.

Contact: For more information ring 01 8460949

Enrolment: Please email contact@sylscc.ie to register 

Tutor: This course is run in conjunction with Syls Cycling club Malahide – Click on logo below to see their website

Please Note 

Joining Syls Cycling Club

If you are already a keen cyclist and want to join a cycling club see our website www.sylscc.ie for membership details.

We currently have the following spins

• Spring/Summer Tuesday or Thursday 10am 50k
• Wednesday 10am 45k
• Saturday 9am 50k
• Sunday 9am 60k, 70k and 90k
• All spins starting from Green, Malahide.

The spins are varied and typically head out in one of the following directions:

• NAUL/OLDTOWN
• LUSK/SKERRIES
• SWORDS/RATOATH
• HOWTH (HILL REPEATS OPTIONAL 😊)
• SOUTH TOWARDS DALKEY
• MULTIPLE SPORTIFS NATIONWIDE