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With only three weeks to go until the big day, your training will really be paying off now. In this month’s blog, Dig Deep Coaching training expert Stephen has responded to some of the questions you’ve been sending in. Better still, he recorded a live video detailing everything you need to know about training for the Sportive. You can still purchase Dig Deep’s training plans here: bit.ly/SportiveTrainingPlans
In Stephen’s live video he talks through a whole range of subjects including training, nutrition and equipment, and much more! Check out the live video on our Facebook page now!
Coming from a different sport:
If you go to the gym 2-3 times a week or go out running 2-3 times week, now is the time to really start focusing more on getting out cycling.
Do you need a specific bike to take part in the Giant's Causeway Coast Sportive?
Nope! Participants can take part on a normal road bike, mountain bike, fat bike, E-bike, Mary Poppins bike - any bike you'd like!
How far on a cycling training programme should I be doing to get up to distance for the day? I’m signed up for the 85 mile/100km route and it’s my first time doing this type of cycling.
I would suggest that you are completing 60-70mile training rides without too much fatigue in the 4-5 weeks prior to the event. If you can be at this level then I would have confidence you can complete the 85mile route on the day.
The 115 miles, is it a tough course? It’s my first time doing this one!
The course is hard but so is the amount of time you will spend in the saddle. The biggest factors doing this distance is the terrain and how you hydrate and refuel. Make sure you keep energy levels topped up so you can tackle Torr Head at the end the best way possible.
Anything that would help with hill climbing would be greatly appreciated. I will always make it to the top but just so much slower than everyone else. I would be strong on the flat.
Climbing is all about general fitness and technique, to improve in both of these areas I would advise riding hills as much as possible in training. Not only to improve fitness but confidence. Look at increasing your cadence on climbs, get used to riding at a good rhythm and set out your own pace and don’t get too concerned about others, ride to your own limit and not others, as this will see your legs fall off later in the ride.
Any good advice for stretching? Pre or post ride?
I am a big believer in foam rollers, these are really good to help get the body ready for a long day in the saddle and help loosen out the muscles post ride. 15-20min a day on this will make a big difference.
Is the 35 mile route really hilly, and would I need to get loads of practise in?
The 35 mile route isn’t very hilly but there are a few reasonably tough climbs, the most notable being on the road after Bushmills. This Garmin link has the elevation chart on it: https://connect.garmin.com/modern/course/14818557
For the 35 mile, we would suggest doing 10-15 miles pretty consistently over the last few months and that you attempt at least one ride of around 20 miles prior to the start of the event to make sure you're comfortable with that distance. If you are within this range, then you should be fine to complete the 35mile route. The more training you can do, the better it will be on the day. Also, it depends if you do any other sports.
The two most important things to keep in mind for the last three weeks before the event are:
Try to strike a balance with your training so you’re not training too much or too little so as not to derail all the hard work you’ve put in.
To keep up with all things Giant’s Causeway Coast Sportive, follow us on Facebook and Instagram.
Dominic has recently joined the ORNI team following completion of a MSc in Marketing from Queen’s University Belfast.
In his spare time, Dominic enjoys trekking, travelling to new and exciting places, and playing basketball, alongside drinking far too much coffee!
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Make a splash and try something new this May as part of Get Wet NI 2019. Clubs from across Northern Ireland are offering watersport sessions for just £20 or less on Sat 11th & Sun 12th May. With no experience necessary and all of the equipment provided, there has never been a better time to get out on the water!
For the Adrenaline Junkies:
Learn to Waterski/Wakeboard With the Experts, Meteor Water Ski Club, Lough Henney, Bresagh Road, Sun 12th May, £15 for under-18’s & £20 for 18+
Come and try water skiing or wakeboarding in a safe and controlled environment!
Alive Surf School Surf Club, Alive Surf School, West Strand Beach Portrush, Sun 12th May, £10, annual membership for £60
Come for a taster surf session with award winning surf instructors in Portrush!
Kayak Marathon Race, Belfast Canoe Club, Lower River Bann at Portna Lock, Kilrea, Sun 12th May, £9
Compete with or watch the best racing canoeists in Ireland!
Day Out with the Family:
Give Rowing a Go, Portavogie Coastal Rowing Club, Portavogie, Sat 11th May, £3
Have a splash on the water and try your hand at rowing on their St. Ayles Skiff boat on the sea.
Community Currach Rowing on the River Lagan, Lagan Currachs, River Lagan, Stranmillis Mooring Dock, Governors Bridge, Belfast, Sat 11th & Sun 12th May, £5
Join the Lagan Currachs on their community built traditional currach and experience being part of a mixed age and abilities crew as they row the River Lagan.
Have a Go Rowing in Kircubbin, The Black Neb Rowing Club, Lockview Rd Belfast, Sat 11th & Sun 12th May, Free
Experience the fun sport of community coastal rowing, in a traditional locally-built St Ayles Skiff boat.
Fun with Friends
Try Rowing with Lagan Scullers, Lagan Scullers, Lockview Rd Belfast, Sun 12th May, £5
Feel the sleek boat glide through the water underneath you and enjoy being part of a team learning new skills. See Belfast from the river!
St. Ayles Skiff Rowing for Beginners, Killyleagh Coastal Rowing Club, Killyneagh at the Netwalk, Sun 12th May, £2
Enjoy Strangford Lough from the water with Killyleagh Coastal Rowing Club.
Have a Go Row Dundrum, Dundrum Coastal Rowing Club, Castlewellan Forest Park, Sat 11th & Sun 12th May, £3
A great way to have fun and keep fit. Get instruction on rowing from the current Skiffie World Champions and find out about the fun events and challenges you could be taking part in.
Push the Boat Out (Try Sailing):
Push the Boat Out: Try Sailing Taster Day, Carrickfergus Sailing Club, Carrickfergus, Co. Antrim, Sat 11th May, Free
A great opportunity to get out on the water for free and try your hand at sailing!
Push the Boat Out: Sailing & Kayaking Taster Sessions for Adults And Children, County Antrim Yacht Club, Whitehead Promenade | Marine Parade, Whitehead, Sat 11th May, Free
Free taster-sessions give you the chance to experience crewing a sailing dinghy or taking a sit-on kayak out for a paddle.
To check out more events taking place, and to keep updated throughout the summer check out GetWetNI.com and follow us on Facebook.
This campaign has been funded by Sport Northern Ireland, with support from the National Governing Bodies of watersports in Northern Ireland.
Dominic has recently joined the ORNI team following completion of a MSc in Marketing from Queen’s University Belfast.
In his spare time, Dominic enjoys trekking, travelling to new and exciting places, and playing basketball, alongside drinking far too much coffee!
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If you've always wanted to have a go at something adventurous on the water, we have some good news for you! Clubs all across Northern Ireland will be running 'taster' watersport sessions over the weekend of Saturday 11th and Sunday 12th May as part of Get Wet NI 2019, and all of events are £20 or less, with most of the events either free or under £10. You don't need any experience, all equipment is provided and all of the activities are suitable for all abilities, no matter what your interest is!
Push the Boat Out: Try Sailing Taster Day, Carrickfergus Sailing Club, Carrickfergus, Co. Antrim, Sat 11th May, Free
A great opportunity to get out on the water for free and try your hand at sailing!
Push the Boat Out: Sailing & Kayaking Taster Sessions for Adults And Children, County Antrim Yacht Club, Whitehead Promenade | Marine Parade, Whitehead, Sat 11th May, Free
Free taster-sessions give you the chance to experience crewing a sailing dinghy or taking a sit-on kayak out for a paddle.
Community Currach Rowing on the River Lagan, Lagan Currachs, River Lagan, Stranmillis Mooring Dock, Governors Bridge, Belfast, Sat 11th & Sun 12th May, £5
Join the Lagan Currachs on their community built traditional currach and experience being part of a mixed age and abilities crew as they row the River Lagan.
Have a Go Row Dundrum, Dundrum Coastal Rowing Club, Dundrum Inner Bay, launch site opposite Dundrum Inn, Sat 11th & Sun 12th May, £3
A great way to have fun and keep fit. Get instruction on rowing from the current Skiffie World Champions and find out about the fun events and challenges you could be taking part in.
Give Rowing a Go, Portavogie Coastal Rowing Club, Portavogie, Sat 11th May, £3
Have a splash on the water and try your hand at rowing on their St. Ayles Skiff boat on the sea.
Learn to Waterski/Wakeboard With the Experts, Meteor Water Ski Club, Lough Henney, Bresagh Road, Sun 12th May, £15 for under-18’s & £20 for 18+
Come and try water skiing or wakeboarding in a safe and controlled environment!
To check out more events taking place, and to keep updated throughout the summer check out GetWetNI.com and follow us on Facebook.
This campaign has been funded by Sport Northern Ireland, with support from the National Governing Bodies of watersports in Northern Ireland.
Are there any activities in the west or northwest? We live in Strabane. Read more >
Dominic has recently joined the ORNI team following completion of a MSc in Marketing from Queen’s University Belfast.
In his spare time, Dominic enjoys trekking, travelling to new and exciting places, and playing basketball, alongside drinking far too much coffee!
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We asked for your favourite bits of trail on Northern Ireland's MTB trail centres and you delivered! Below are 5 of the most popular sections of trails that were sent to us. If your favourite place to shred wasn't included, let us know so we can use it in future! Just email info@mountainbikeni.com
1. Boundary Rock, Davagh Forest Mountain Bike Trails
2. The Great Escarpe, Castlewellan Mountain Bike Trails
3. Stream Trail, Davagh Forest Mountain Bike Trails
4. On the Pulse, Rostrevor Mountain Bike Trails
5. Run Ragley Run, Davagh Forest Mountain Bike Trails
Visited these trails before? Have some epic footage or pictures of you on any of the mountain bike trails in Northern Ireland? We'd love to see them! Send them to us by emailing info@mountainbikeni.com. You can also check us out on Facebook, Instagram and Twitter.
The national MTB trails are sponsored by Chain Reaction Cycles. For more information on any of the mountain bike trails in Northern Ireland, please visit MountainBikeNI.com.
Hardest thing about Mountain Biking? Definitely the trees.
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As we approach the end of summer (parents rejoice; children despair!), the huge number of water sport events from Get Wet are beginning to wind down. But don’t panic – there’s still time left to dip your toe into a potentially life changing new hobby! Dive in with us one last time as we look at "Have a Go" water sports events happening soon.
A Fermanagh extravaganza first! There's loads happening all over Northern Ireland in the next few weeks, but Lough Erne in particular has several events still to be enjoyed:
Stand Up Paddleboarding – Erne Paddlers: Lakeland Forum Canoe Steps, Sat 18th and Wed 29th August
Erne Paddlers are one of the many clubs to have recognised the huge growth in popularity in stand up paddleboarding. In an hour long session, you’ll be introduced to the sport via games designed to make you comfortable on a paddle board and gradually develop the skills that will allow you do go solo. At only £15 for non members, this event is fantastic value – just make sure you book in advance.
Inclusive Paddles - Erne Paddlers: Lakeland Forum Canoe Steps, Thurs 23rd and 30th August
Man, woman or child can take part in these events, enjoying the incredible scenery of the Erne. Specifically intended for people who have never paddled before, it is also suitable for anyone with disabilities. All of your equipment will be provided for you - your job is just to enjoy yourself!
Paddle Power - Erne Paddlers: Lakeland Forum Canoe Steps, Friday 17th, 24th and 31st August
Intended for parents and children who have some experience paddling, maybe having done some of Erne Paddler's earlier "Give it a Go" sessions. You'll be learning via the "games with aims" method, which is really just a fun way of something to say you'll pick lots up through fun games!
Don't worry if you don't live in the Lakeland County though - there are plenty of other events happening elsewhere, such as:
Rowing – Lagan Currachs: Lagan Lookout Marina, Belfast, Sat 18th and 25th August
Lagan Currachs’ weekly rows through Belfast have proven consistently to be one of the most popular events with newbies to water sports. Participants say that in addition to the fun of rowing and the health benefits of a good workout, even the act of being in a traditional currach boat is a brilliant experience. Their final Saturday row takes place on Saturday 25th August, booking is advisable.
Sailing – Donaghadee Sailing Club: Donaghadee Sailing Club, Shore Street, Sun 19th and 26th August
Sailing is another sport that has exploded in popularity in recent years, particularly amongst women. In a bid to help more girls get into the sport, Donaghadee Sailing Club are running a Women on Water Sailing Programme. It is designed for people with no experience of sailing, so if you’re worried about not knowing your stern from your starboard – you’ll be in good company!
Dinghy Sailing – Coleraine Yacht Club: Coleraine Yacht Club, The Marina, Wed 22nd and 29th August
Another sport ideal for a mixture of skill and fun, this dinghy sailing course promises a huge amount of both. Suitable for adults and juniors, in addition to a boat you’ll learn from some of the top coaches in the province. Bookings can be made online in advance.
Sculling – Lagan Scullers: No.8 Lockview Road, Belfast, Sun 2nd, 9th, 16th and 23rd September
Rowing’s more challenging sibling. Sculling is a fantastic way to keep fit and this 4 week course is ideal for introducing newcomers to the sport. Using a rowing machine to begin, you’ll soon be brought out onto the boat to learn the importance of synchronicity on the water, as well as how to launch, turn, stop and recover boats.
For a full list of the water sports events taking place between now and September, check out the GetWetNI website, or follow us on our GetWetNI Facebook page.
Hardest thing about Mountain Biking? Definitely the trees.
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