Couch to 50km Cycling Programme

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 ten week couch to 50Km training programme.

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 programme 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 programme 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
•  road position, insurance
• bicycle care & technology
• gearing, cadence and pacing
• cycling nutrition
• group cycle étiquette and techniques
• training plans
• etc

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 programme 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 programme and continue to cycle actively.

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 7.30 to 9.00pm

Cycling:     Saturday 9am from Malahide Green

Start Date: Monday 20th February 2023

Cost: Total of 30 Euros payable to Syls Cycling Club. Insurance for cycling sessions is separate and options will be outlined in first class

Course Format: First 5 classes in Malahide Community School  and minimum of 6 classes of practical cycling

Duration: 10 weeks programme and option to join Syls Cycling club to continue

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