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RACE WEEK · 1 WEEKS OUT

WICKLOW 200 — 1 WEEKS OUT

Don't do anything clever. Eat, sleep, show up. Built around the 200km / 3,500m profile of the Wicklow 200 in Ireland.

200 km·3,500 m climbing·8-12 hours·June

THE FOCUS RIGHT NOW

DON'T DO ANYTHING CLEVER.

Race week is about arriving at the start line fresh, hydrated, and calm. The training is done. Hard sessions now cost you more than they give you. Every hour of good sleep in the final 72 hours does more than any workout could.

THIS WEEK'S ANCHOR SESSION

RACE MORNING OPENERS

20 minutes on the bike, morning of the event or day before, with 3x30sec at race pace. Wakes legs up without draining anything. That's it.

THE WEEK

A TYPICAL WEEK, 1 WEEKS OUT

Monday

45MIN Z1 + OPENERS (3X1MIN RACE PACE)

Legs awake, fatigue low.

Tuesday

REST OR 30MIN EASY

Focus on hydration + sleep.

Wednesday

60MIN WITH 4X30SEC RACE PACE

Final primer — nothing heroic.

Thursday

REST

Start carb-loading today.

Friday

30MIN EASY SPIN + OPENERS

Race check. Kit lay-out. Route review.

Saturday (race day -1)

20-30MIN VERY EASY

Or rest. Whichever calms nerves.

Race Day

EVENT

Pace it. Fuel it. Enjoy it.

DON'T DO THIS

Race-week mistakes are always additive — an extra hard session, extra volume, an unfamiliar food. Do less. The last week cannot make you fitter. It can absolutely make you slower.

EVENT INTEL

WHAT THE WICKLOW 200 ACTUALLY DEMANDS

The Wicklow 200 is Ireland's classic mass-participation sportive — 200km across the Wicklow Mountains with 3,500m of climbing. Starts and finishes in Greystones or thereabouts, runs in early June.

KEY CHARACTERISTICS

  • ✓Five named climbs including Sally Gap, Slieve Mann, and the Shay Elliott
  • ✓Weather can shift from baking to cold rain inside an hour
  • ✓Cut-off times at checkpoints — pacing mistakes end your day early
  • ✓Long valleys between climbs demand steady aerobic fitness
  • ✓Mass start means the opening 30km can drag you into the red

COMMON MISTAKES

  • ✕Going too hard in the first 50km in a pack surge
  • ✕Underfueling on Sally Gap because it's 'only' the first big climb
  • ✕Pack light thinking 'it's June' — expect wind and showers

PACING

Think of it as two 100km rides stitched together. Target heart-rate ceiling on Sally Gap (climb 1) that's 5-8 beats below your sportive threshold. If you feel comfortable at the 100km mark, you paced it right. If you're already hanging on, the back half will be a grind.

FUELLING

80-100g carbs/hour for 200km is the realistic target if your gut's trained. Start fuelling within 45 minutes. Cafe stop at the 140km feed zone is a strategic checkpoint, not a recovery break — keep it under 20 minutes.

KIT

Rain cape stashed in the jersey pocket. Compact chainset for Shay Elliott unless you're built for hills. Double-bottle plus one refill at every stop — Irish weather dehydrates you even when it feels cool.

WANT THIS BUILT AROUND YOUR FTP?

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FAQ

COMMON QUESTIONS AT 1 WEEKS OUT

Is 1 weeks enough to train for the Wicklow 200?+

Race week is about showing up fresh. No new fitness gains possible in a week. Focus on sleep, hydration, carb loading 48-72 hours out, and mental prep. Any hard session this week costs you more than it gives.

What's the hardest part of the Wicklow 200?+

Five named climbs including Sally Gap, Slieve Mann, and the Shay Elliott. going too hard in the first 50km in a pack surge — so pacing discipline is the single biggest lever most amateurs miss. Think of it as two 100km rides stitched together.

How many hours a week should I train at 1 weeks out from the Wicklow 200?+

Drop to 6-8 hours with minimal intensity. The taper protects the fitness you've built rather than growing more. Short, sharp openers to keep legs awake. Nothing aerobically challenging.

Do I need a coach to train for the Wicklow 200?+

You don't need a coach to finish. You do need structure. If you're new to sportives, have a target finish time, have a plateau you can't break, or have a history of peaking wrong, a coached plan pays for itself. Inside Not Done Yet the plan is built backwards from your event date — base, build, peak, taper timed to the week the Wicklow 200 runs. 7-day free trial, $195/mo.

What gearing should I run for the Wicklow 200?+

Rain cape stashed in the jersey pocket. Compact chainset for Shay Elliott unless you're built for hills. Double-bottle plus one refill at every stop — Irish weather dehydrates you even when it feels cool.

OTHER PHASES FOR THE WICKLOW 200

Earlier phase ← 2 weeks out

TAPER

Read the full Wicklow 200guide →