We have designed the Scotland Coast To Coast event so that anyone with reasonable fitness can complete it, with the right frame of mind and some structured training. Rat Race operate event and the Urban Gym all year to get you in shape. Remember, by entering any of our events, you save 15% with Rat Rewards on entry fee! See www.ratrace.com and click on Events or Urban Gym.
Training Plan
If you are an entered participant then you might be wondering whether you are at the correct level, and ready for this event. Here are a few notes on training, planning and preparation..
Quality not Distance:
The distances of the Coast To Coast are a given - Over 100 miles of activity over varying surfaces and gradients, and in various weathers. In your preparations you should try and mimic these conditions and not be too rigid about the distances you take on. Deliberately go out on wet and windy weather days. You won’t need to do this often, but it’ll help you to appreciate how you respond and how your bike and footwear behaves in inclement weather. Sure, the weather might be great on the actual event weekend, but as it spans 2 long days, there will be times when you could be chilly or exposed to some dampness with your shoes and clothing. Get out there and try it all before there event. It’ll give you immense confidence to be out with all the right kit, and enjoying the invigorating environments.
The distances that would help as a base line are about 20 miles of cycling, and 6 miles of running each week. These are enough miles for you to condition your running legs, cycling legs, and cycling bum! Remember to dig in on these rides and not just plod. When you’re are happy with these miles then try the two activities back to back, ideally running first then transferring to cycling, as this mimics the first part of day/stage one. With the running, ensure that you include some steep ups and downs, and on some uneven surfaces. Especially find some steep hills to descend – this is where legs need more conditioning of the muscles (eccentric activity) rather than up hills (which just require strength). You have a whole summer before event so these shorter distances work in the early morning or evenings (when the roads are quieter at teatime).
For the kayaking we use Malibu 2 sit on tops. These are used in our River Rat Races and at the London Urban Adventure. They are common at water sports centres or other multi sport events.
With kayaking, as mentioned in the events section above, if you can get to one of our Green Belters or River Rat Races then you’ll get the kayak access that you need, and of course the running and cycling at pace!
So in short;
Each Week: 6 miles run. 20 miles cycle. Multisport events or water sports centres for the kayaking. Get out in the weather. Dig in!
Cycling Practice:
The cycling in this event does require good road sense and staying power. If the weather at the event is windy then you’ll need to reserve some power, and remember to fuel through it by eating and drinking fluids on the move, and be sure which ones you find palatable. The other very significant ‘training’ point for the bike is tools and puncture change practice. If you can get these up to speed these are much more valuable than the minutes gained by the work you had in getting fitter, as any time lost to repair downtime is hard to get back. Practice inner tube changes and wield the spanner at a few bolts to familiarise yourself with your bikes workings, and with the actual bike that you are actually going to use, where possible.
Also with cycling there is the technical nature of some of the terrain off-road. Get onto some trails local to you and get comfortable with braking, turning and jumping on and off the bike. There is a bit of this activity at the beginning of stage/day 2. It’s all rideable, but only for the competent so good to get your practice up.
So in short;
Get off-road. Fix a puncture. Eat and drink whilst riding.
Transitions:
There are a few of these on the event and time saved here is valuable. They are not to be rushed though. Just develop a list of items that you will drop and collect at each transition. Best of all, you can practice this at home! Let your neighbours watch on bemused as you make your drive/front garden or car-in-the-street a pretend transition, when you reappear, change mode,
Pockets and Packs:
This might sound like an odd item to discuss as training. Surely we all know how to fill a pack and access pockets. Well, in the heat of an event this often goes awry. As weathers change you might find yourself in a ‘pocket and pack’ pickle. Most of this is avoided as you define and practice exactly what clothes you will wear and where you will store food, drink, tools and other items that keep you happy in your ride.
Just one last word of caution: Be very wary if you use an ‘iMusic’ player. It is not something that we recommend for the cycling in this event, but of course you might use them in training. Stay safe and be aware. See you there.
