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TAPER · 2 WEEKS OUT

WICKLOW 200 — 2 WEEKS OUT

Sharpness is banked. Now shed fatigue. 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

SHED FATIGUE.

Two weeks out you're in taper territory. Fitness plateaus or nudges up — you don't lose meaningful fitness in two weeks, but fatigue disappears fast. Short sharp efforts to keep legs awake. Everything else is volume reduction.

THIS WEEK'S ANCHOR SESSION

RACE-PACE OPENERS

60min ride with 3x3min at race pace + 3x1min at VO2. Not training — priming. The efforts remind your legs what fast feels like. Nothing more.

THE WEEK

A TYPICAL WEEK, 2 WEEKS OUT

Monday

REST

Rest is the session.

Tuesday

OPENERS (60MIN)

Short sharp race-pace primers.

Wednesday

45MIN Z1

Coffee spin.

Thursday

60MIN Z2 WITH 2X5MIN AT THRESHOLD

Final sharpening effort.

Friday

REST

Full rest.

Saturday

90MIN Z2 WITH OPENERS

Short, easy, prep the pre-event day.

Sunday

60MIN Z1 OR REST

Total reset.

DON'T DO THIS

The taper-anxiety mistake: riding harder in taper because your legs feel fresh. Fresh legs aren't a problem — they're the whole point. Hold the line.

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 2 WEEKS OUT

Is 2 weeks enough to train for the Wicklow 200?+

2 weeks out your training can't meaningfully change your fitness — you're in taper. Focus on recovery, hydration, familiarisation with your kit + fuelling, and event-day logistics. Don't try to add fitness this close to the event.

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 2 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 ← 4 weeks out

PEAK PHASE

Later phase → 1 weeks out

RACE WEEK

Read the full Wicklow 200guide →