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PEAK PHASE · 4 WEEKS OUT

WICKLOW 200 — 4 WEEKS OUT

Event-specific sharpening. Volume drops, quality rises. 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

SHARPEN FOR THE DATE.

Four weeks out, you stop building and start sharpening. Volume drops 15-20%. Intensity gets very specific to your event. Long rides mimic race pacing. The goal is to arrive fresh, not fitter — if you're still building now, you peaked wrong.

THIS WEEK'S ANCHOR SESSION

EVENT SIMULATION

One 3-hour ride that mimics the first 3 hours of your target event. Same pace, same fueling, same kit. If your event has a big early climb, include one. Your legs learn what race pace feels like.

THE WEEK

A TYPICAL WEEK, 4 WEEKS OUT

Monday

REST

Protect recovery aggressively now.

Tuesday

THRESHOLD (3X10MIN)

Shorter, sharper threshold reps.

Wednesday

60MIN Z2

Just keeping the legs open.

Thursday

RACE-PACE INTERVALS (5X5MIN)

At your target sportive pace.

Friday

REST

Full rest — no bike.

Saturday

3H EVENT SIMULATION

Dial in pacing + fueling + kit.

Sunday

90MIN Z2

Easy, social.

DON'T DO THIS

The peak phase is when amateurs panic-train. Resist. Extra volume here creates fatigue that sits in your legs on race day. Trust the base.

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?

COACHED FOR YOUR EVENT.

Not Done Yet is the coached five-pillar system built around your actual event date. Personalised TrainingPeaks plan, weekly calls, expert masterclasses. 7-day free trial.

Apply for Not Done YetHow Coaching Works

$195/month · 7-day free trial · Cancel anytime

FAQ

COMMON QUESTIONS AT 4 WEEKS OUT

Is 4 weeks enough to train for the Wicklow 200?+

Yes, if you already have a reasonable aerobic base. 4 weeks out means peak and taper — we can sharpen and refine, but we can't build new aerobic fitness from scratch. If you're starting from zero now, aim for finishing rather than personal bests.

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 4 weeks out from the Wicklow 200?+

Reduce to 8-10 hours with rising intensity quality. This is the peak phase — fewer, sharper sessions. Long weekend ride stays but drops slightly (3-4 hours with event-specific work). Weekday sessions are shorter and more intense.

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 ← 8 weeks out

BUILD PHASE

Later phase → 2 weeks out

TAPER

Read the full Wicklow 200guide →