LATE BASE · 12 WEEKS OUT

WICKLOW 200 — 12 WEEKS OUT

Bridge phase. Volume still rules, but structure begins. 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

BUILD THE ENGINE.

Twelve weeks out, you're still building the base — but specific structure is starting to appear. Tempo work enters the picture one day a week. Long rides get longer. This is where the event-specific fitness starts to take shape without compromising your aerobic foundation.

THIS WEEK'S ANCHOR SESSION

TEMPO SANDWICH

2x20min at tempo (76-88% FTP) inside a 2-hour Z2 ride. Steady, controlled, not a time trial. This is your first taste of extended race-pace efforts.

THE WEEK

A TYPICAL WEEK, 12 WEEKS OUT

Monday

REST

Non-negotiable.

Tuesday

TEMPO SANDWICH (2H)

2x20min tempo inside steady Z2.

Wednesday

STRENGTH + 1H RECOVERY SPIN

Keep the gym work periodised.

Thursday

2H Z2 WITH 4X8MIN TEMPO

Progressive tempo work.

Friday

REST OR EASY 30MIN

Protect the weekend.

Saturday

4-5H LONG RIDE WITH EVENT-SPECIFIC TERRAIN

Mimic your target event's profile.

Sunday

2H Z2 RECOVERY RIDE

Active recovery, conversational pace.

DON'T DO THIS

Don't start threshold intervals yet. The build phase will come. If you jump intensity too early you'll peak 6 weeks before race day and arrive flat.

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.

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FAQ

COMMON QUESTIONS AT 12 WEEKS OUT

Is 12 weeks enough to train for the Wicklow 200?+

Yes, 12 weeks is a strong window. That's enough time for a full base phase, build, peak, and taper — the classical periodisation structure. 3,500m of climbing over 200km is built with sustained Z2 volume (base) + threshold work (build) in that order.

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 12 weeks out from the Wicklow 200?+

Aim for 8-12 hours/week if you're targeting a strong finish. The long weekend ride is the anchor (3-4 hours at build intensities) plus 3-4 structured weekday sessions. Volume matters more than intensity at this phase.

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?+

OTHER PHASES FOR THE WICKLOW 200

Earlier phase ← 16 weeks out

BASE PHASE

Later phase → 8 weeks out

BUILD PHASE

Read the full Wicklow 200guide →