FITNESS CHALLENGES IN IRELAND: THE ULTIMATE GUIDE
Photo Credit: Gaelforce Events
Are you feeling competitive coming into the start of 2022?
As new variants of coronavirus spread, many people are keeping their fitness ambitions to training outdoors.
Whether you’ve been keeping fit at home or going to the gym, many of us still feel out of sync from our regular routine.
Since early 2020, many fitness enthusiasts have taken to the streets or local park to work on their cardiovascular fitness and endurance. And who can blame them? There’s no doubt that the last two years of covid has inspired more of us to become endurance athletes. Even beginners have set out on the road for the first time. The Irish landscape is majestic for running and cycling when the sun shines.
If that hasn’t do it for you, you may need to find your spark of fitness motivation from somewhere else.
Since early 2020, nearly all fitness events have been constantly cancelled or rescheduled.
After devoting themselves to hours of sport specific training, many individuals have had their goals dashed.
Whether they were looking to set personal records or take part and complete their course.
However, that has not stopped everyone from throwing in the towel. Plenty of athletes and first time participants have been powering through 2020/2021 outdoors, setting sights on newly scheduled dates for competitions in 2022.
So if this sounds like your source of motivation, I’m going to tell you about the great fitness challenges coming up in Ireland very soon. This will be accompanied by some training tips for each course.
What fitness challenge lies ahead for you?
If you’re feeling apprehensive or contemplating the right fitness challenge, then it’s best to narrow down some key factors to help get you motivated. What are my interests? What are my strengths and limitations? What is the distance of the course? What does it entail?
If you are competing in your first event, you might be concerned about the duration or the distance. If you are a seasoned athlete, you might be looking for something longer and tougher.
Before we get into our list of challenges, lets look at a short summary of what lies ahead.
Adventure
Distance: 20km-100km
There is an abundance of adventure races in Ireland to suit beginners, intermediates, and advanced athletes of all ages.
At their many destinations, the hosts who run these games generally hold events that involve solo and multiple activities. This offers flexibility to the participants who prefer a shorter course, or simplifies the training program for one activity if anybody prefers this.
If you’re looking to mix it up and compete in a multi sport race, then consider some of the great courses held by Gaelforce. Compete as a triathlete while enjoying some of the best mountain views, beaches, and crystal clear waters in the west of Ireland.
Or maybe you’re looking for something more intense in the same department. Then the various options held by the Quest Adventure Series would be ideal. Taking the 12 or 24 hour option, venture through the country’s highest mountains and tackle the toughest cycling routes. Kayak across stunning lakes and valleys while taking in some breathtaking running trails.
Whatever you’re looking for, you’ll find it all here.
Read on to find out more about some of the top recommendations from our list.
Firstly, we will run through the best Adventure Races ranging from 20km-100km in distance.
Strength & Endurance
Distance: 8km-20km
Ireland boasts of many exciting obstacle races that are shorter in duration. Turf Warrior is an extreme but fun course filled with swinging, jumping and climbing. An action packed 8km challenge. Full of mud mayhem, this circuit will test your physical and mental strength and improve all components of your fitness.
There’s nothing like a mud-run. It combines the best bits of childhood and adulthood: hill runs, leaping into plunge pools and rope climbs. Then you bare running to the next obstacle while feeling completely weighed down. Although the tough conditions really test your physical fitness, the climax of the event always makes it a memorable experience.
Classic dash events also take place on the Irish Landscape.
Just like anywhere else, the Spartan Race and Tough Mudder have found their home here.
Despite being a lot shorter than our adventure races, these courses are great for improving your aerobic and anaerobic fitness.
Aerobic exercise will increase your endurance and improve your cardiovascular health. However, anaerobic exercise will burn fat stores, but also help gain and maintain lean muscle mass. Having lean muscle mass will benefit you by burning more calories at rest.
Performing in long distance endurance races can also deplete muscle mass as well as burning fat.
So if keeping size for sports performance is an important factor for you, then competing in shorter distance events would be the right call. Shorter events that are strength and endurance based. If you’re really looking to make big improvements in your cardiovascular endurance and resting heart rate, then a long distance event would be more beneficial on the other hand.
8 Top Fitness Events In Ireland
Gaelforce West
Photo Credit: Gaelforce Events (Above and Below)
Where
Gaelforce West begins at Glassilaun beach in Connemara, Galway. Starting on foot, the group assembles at this point and makes its way along the Famine Trail at Killary Fjord. Overlooking the Mayo border, the group eventually makes its way across the fjord at Killary Harbour by kayak. From here, the participants cycle through Delphi and the valleys of Drummin before encountering the summit of Croagh Patrick. Making your way up and down the mountain, the sprint is on for the finish line at Westport, Co.Mayo. Crowds await you here as they cheer you on, giving an extra surge of adrenaline to complete the race.
When
June 18th, 2022
The next event is scheduled for the Summer 2022 so there is plenty of time to prepare for the race.
What does it involve?
I view Gaelforce as a triathlon with more added adventure. This is a 67km endurance race. Aspects of the course are tough will ask questions about your preparation!
The start can be challenging. Running the beach and inclined roads can really catch your first wind for the first few kilometres. This is due to the heavy fluctuation in terrain. But once over this ordeal, you’ll cruise towards Killary Harbour before kayaking across the fjord into Mayo.
The kayaking event is only 1km long and will give you a breather before setting out on foot again. This stage is particularly easy as its two people per kayak. Although you’ll be pushing for time, you’ll feel ready when progressing on foot again as you make your way to the biking range in Delphi.
The Challenge
The most challenging part of Gaelforce West is everything that precedes and procedes at Croagh Patrick. Once you pass Delphi and approach the forest at Drummin, the hills become steeper as you approach the summit of the mountain. This continues to get harder as you reach Croagh Patrick. Feeling that extra burn from the hills, you’re now set to take the ultimate test of venturing up the mountain. Loose scree and stones make every lunge very difficult as you back-pedal half a step. When conditions are harsh, coming down the mountain can be challenging also.
Expect to be amused here as people fall and slip all around you but can afford to smile about it. Most the hard work has been done. The last cycling route is much easier as it descends downhill and on to flatter surfaces. You’ll find yourself sprinting for the finish line as you approach the crowds at Westport. The adrenaline surges as spectators cheer you on and give their support.
Training Tips
Although I view Gaelforce as a triathlon with added adventure, I see it as a duathlon when it comes to training for the event. Running and Cycling make up more than 90% of the race. Training on different terrain and switching variations makes sense when training both activities. As the kayaking event is 1km long, it really doesn’t require that much focus when training. Wherever you’re situated in Ireland, it’s best to run and cycle in areas where the terrain is hilly. This is to mimic the stages of the race such as the beach run and proceeding hills at Croagh Patrick. You need to practice fluctuating your heart rate so you can adapt to the course.
You’ll need to tackle cycling trails that match the magnitude of the ground from Drummin to Croagh Patrick. Building leg strength and endurance is a must for competing well on the hills and mountain. Lower body exercises such as step ups, lunges and squats are recommended. This is essential for also avoiding muscle cramp in the later stages of the race. So strength training and tackling hills has to be a common practice for Gaelforce. It’s a good idea to visit Drummin and climb Croagh Patrick once or twice for preparation. This allows you to gauge the training needed for the day of the event. It also builds awareness for what you’ll encounter on race day.
Quest Glendalough
Where
Photo Credit: Quest Adventures
Quest Glendalough takes place in the varying terrains of the Wicklow Mountains National Park and continues through the infamous Glendalough Valley. Starting at the Luragh GAA pitch, you will transcend through different forest trails and valleys before meeting the finish line. The finish will be where you originally started.
When
April 2nd, 2022
Set your quest fitness goals for the Spring of 2022.
What does it involve?
Flexibility
The great thing about Quest Glendalough is that it offers courses for beginners, intermediates, and advanced competitors.
Options include challenge (21km), sport (43km) and expert (59km).
Whichever option you decide to do, each course will be divided into three activities of running, biking, and kayaking. Each course consists of constant changes between activities. In other words, rather than completing a full running trail and moving on to the cycling event, the route is divided into smaller running and cycling trails, so you’re constantly switching back and forth between these activities. The running trails on each course average between 4-6km in length. If you’re a person who enjoys shorter spells of distance running with great scenic views, then this event would be worth considering.
I would also consider each cycling trail to be quite short in distance for an adventure race. While most trails range from 6km-13km in distance, you will meet a stage that involves a cycling trail of 16km-20km long in all events: challenge, sport, and expert course. The longer trails have some tough climbs, but they have lots of descending trails to give you relief! On the longer trail, you’ll ride down the hill of the picturesque Glenmalure Valley, before meeting the climb at Slieve Mann or Glenmalure Golf Club (depending on what challenge you pick). Much like Gaelforce, the kayak event is only 1km long. It won’t require much focus in your training regiment.
Views
No matter what option you choose, you’ll encounter all the best views of the Wicklow Mountains National Park and the glacial valley of Glendalough. Here you will see the lakes of the region and all its very famous monastic history. It includes round towers and the remains of the early medieval settlement. Not a bad day out for fitness lovers.
Training Tips
Firstly, I recommend investing in proper training gear for the race. The running trails vary in terrain: rocky, stony, muddy and slippy. A good pair of trail running shoes is essential for Quest Glendalough. It will enhance performance and avoid injury. I suggest getting your hands on a pair and start using them immediately. The last thing you want to do is go and buy them the day before the event.
When preparing for the race itself, map and practice 2 or 3 different running trails. Pick routes that are hilly and approximately 6km in duration… similar to the climbs made at Braigue Mountain (502m) or the summit of Cullentra (467m) on race day. If you’re not competing in the expert race, mark some trails that are the same distance as the climbs at Slieve Mann or Glenmalure Golf Club.
When picking your practice trails, try to match the level of elevation (altitude) that you’ll be competing on the day of the race.
There are plenty of mountains around Dublin City - on all sides of the compass. They are all suitable for training.
Use this elevation map to compare the height of the training grounds to the ranges at the Wicklow Mountains and Glendalough.
This map can also be used to measure cycling trails. Take a few practice routes for running (6km) and cycling (12-15km) and challenge them again and again. Look to beat your previous times every time. Add this to your training program and make good time on each stage of the event.
Turf Warrior
Photo Credit: Turf Warrior Ireland (Above and Below)
Where
Turf Warrior’s 8km obstacle course is held at the banks of Killary Harbour in Leenane, Co Galway.
In the heart of Connemara.
When
May 21st, 2022
What does it involve?
Strength and Endurance
Turf Warrior is a fun packed event full of obstacles to test your physical fitness. Despite the activities requiring your best efforts in strength, agility and balance, no special skills are needed for participants to take part.
The race starts with a long run (or dash) as you make your way through the most slippy bogland of Connemara. This provides a warm up for what’s to come. You’ll then face your first set of slides, trenches, and leaps. There’s some riddles to throw you off and keep you guessing. But you can be sure that 90% of your body will be weighed down in mud in no time. As the intensity slightly increases, the warrior like aspects of the event come into play. Jumping off trampolines and figuring your way through burning straw mashes, you’ll eventually get minced by the pasta masta, before setting on route to the Great Wall Of Connemara. Here you’ll need the help of a fellow warrior get you over. Tunnels, balance beams, and waterslides all give it that rugged outback feeling that adds to the excitement.
Social
Turf Warrior is a great social event - many of the obstacles will require the help of a buddy along the way. Refreshments and good food is waiting for you at the finish line. In the evening, a themed party is arranged for all the participants.
Training Tips
As mentioned, no specials skills are needed for turf warrior. Although there is plenty you can do to train for Ireland’s muddiest race.
Train For The Mud - The mud will weigh you down in this clash like no other…So train in a muddy area! Take a heavy back pack to run short and longer hills. Build up your endurance for the wet conditions. You’ll spend a lot of time in the trenches and crawling on the ground. Perform plenty of exercises that increase your endurance for getting up off the floor. Many exercises in prone position (facing the floor). Examples include planks, push ups, and yes…burpees. On the day of the event, your gear is going to weigh you down on the double. Give yourself every chance! On that note, you will want to wear light clothing for the race.
Swimming is also a great activity for building up your aerobic capacity, as well as training against resistance. This will stand to you when dragging yourself through the swampy territory. You’ll want to bring your A+ Game for climbing walls such as the Wall Of Connemara. Plenty of tricep dips, pull ups, and lat work will be needed to build your arms and upper body for this obstacle, especially when you’re climbing walls soaking wet.
Tough Mudder
Photo Credit: Tough Mudder Ireland (Above and Right)
Where
Tough Mudder Ireland takes place at Loughcrew House and Gardens in Co.Meath.
When
TBC 2022
What does it involve?
Teamwork
Tough Mudder focuses on teamwork rather than the glory of achieving personal records. Start and finish together, helping each and every one of you through each obstacle of the course. This unique and effective concept, along with great organisation, has made Tough Mudder one of the most successful fitness events worldwide. The obstacles are well engineered for helping your teammates through every stage - so it’s not only encouraged but its required. Grab someone’s hand as you tackle walls in the water pit, dodge the electric wires and fences together, and drag each other out of mud pits that feel like quick sand. While Tough Mudder really replicates a military type training drill, it also brings a very social and bonding experience.
Flexibility
The events have advanced a lot of the years, now hosting many challenges for different levels within beginners, intermediates and well seasoned athletes. Apart from the classic 5k and 10k events, you can excel to compete in the tougher, toughest, and world toughest mudder contests, which is a full day event (24 hour course). Every option will include the original and most favourite obstacles - Everest 2.0 and The Block Ness Monster.
All contestants are invited to Mudder Village Festival for live entertainment, recreational games, and fine local Irish eats after the games.
Training Tips
Prepare For Slippy Conditions
Tough Mudder might be as short as 5k or 10k…but the course terrain gets very slippy very quickly for this very reason. Many people will lay tracks where you’re about to follow, especially the other groups have been running before you. It may not look as muddy as some other events but it certainly feels that way. So while going for runs and practicing similar obstacles to race day is beneficial, it’s good to focus on drills for more slippy conditions. You will have help from your buddies jumping over walls and getting through the hardest of tasks. So the experience of “losing grip” out there is the greatest threat posed by Tough Mudder for individuals!…as well as losing your footing in the trenches. It’s a good idea to invest in sliders for your exercise prep. This will prepare your feet for having less traction on the floor. Practice different cardio and core movements that require a lot of footwork for this ordeal. With the sliders, try different variations in planks on a sleek surface, such as travelling planks, spider-man planks, mountain climbers etc. Test your core strength and balance with a large variety of movements. It’s even a good idea to attach slides to your feet when practicing wall climbing with a buddy. This encourages you to use more upper body strength. Also challenge yourself with awkward “getting up” exercises from the floor. Turkish get ups, variations of burpees etc. Have a training ground plan for yourself and your mates to succeed as a team. Team sprints followed by all the above can have you making good time as a unit.
Hell and Back
Photo Credit: Hell and Back Ireland (Above and Below)
Where
Hell and Back is one of the most popular short distance adventure races in Ireland.
It takes place in Killruddery Estate, Bray, Co.Wicklow.
When
April 24th, 2022
What Does It Involve?
Ireland’s biggest obstacle challenge
Debatably the toughest adventure playground on the Irish landscape, Hell and Back is an epic mental and physical challenge. Designed by award wining outdoor specialists, it is Ireland’s largest obstacle course when considering the 13km option for adults. An all terrain event, all the trails on the course are man made, crossing rivers and lakes, before climbing mountains and crawling swamps to reach your destination. That being the little sugar loaf mountain, where there is stunning views of Dublin Bay and the Wicklow Mountains. Test your strength and endurance by making the peg climb and tackling 10ft walls. Waterslides (also going chest first!), plunge pools and ice baths will give you that cool burn, keeping you alert for what comes next. Hell and Back has some very impressive obstacles that you can watch here.
Individual and Team Options
Apart from the adult 13km challenge, all other options for adults, teens, juniors and families are 8km long. Adults and teens can compete as individuals, but much like Tough Mudder, can also participate in a team orientated event.
For those who feel they have the legs, the 13km option will take you right to the peak of the Little Sugar Loaf mountain.
Training Tips
Getting to Hell & Back can certainly do with some training.
The climbs are tough and the walls are big. If you’re looking to add more pastimes to your schedule, then maybe consider rock or rope climbing to improve functional strength and agility. Getting to the top of these obstacles can be a little tricky in comparison to other adventure races. The peg climb is demanding so it will require plenty of core and upper body strength. Practice plenty of core routines that strengthen your abdominals and oblique muscles. Many gyms also have rope machines that prove to be an ultimate strength and cardio workout, while strengthening your arms and lats. This is something you will need to do. There’s plenty of hills in Hell and Back, so you’ll want train in this environment rather than repetitively training on flat ground. If going for runs on flat terrain, it would be best to average 15-16km in your sessions when adapting for the 13km contest.
As mentioned throughout this article, it is always good to invest in a weighted vest when preparing for an event like Hell and Back. It’s designed to help you perform weighted functional movements without holding any equipment. This allows you to train better as no equipment is getting in the way. Applying a little more weight every time, take yourself high into the hills and perform workouts that improve stamina and explosive power. Practice weighted lunges, squats, planks, pushups and other bodyweight exercises in the conditions set for the battle ahead.
Like any other other mud event, training against water resistance can be beneficial for tolerating the course terrain. However, with Hell and Back, you’ll spend extra time in cold pools and ice baths. Going for a dip in the sea and swimming in colder conditions can really help you climatise for the event.
Spartan Race
Photo Credit: Spartan Race UK & Ireland (Above and Below)
Where
Punchestown Racecourse, Naas, Co.Kildare
Ireland’s infamous racecourse serves as a great venue. It offers cover, seating, a great set up for food vendors, and gives the spectators a chance to watch various sequences of the event from start to finish.
When
TBC - Possibly Summer 2022.
Will be updated soon.
What does it involve?
Flat Course
The Spartan Race isn’t like any other dash race. Push yourself to the pinnacle of your athletic abilities in this world’s fastest race. This is the most flat course on our list. The terrain at Punchestown encourages a sprint like event for all the athletes taking part. It includes 20-25 warrior like obstacles that feel relevant to the times the spartans ran riot. Who doesn’t feel elite jumping over fire? Jump fire pits, chuck spears, drag sleds, and make your way through the uneven plain with sandbags on your shoulders. This adventure will put all components of your fitness to the ultimate test. This race is perfect for those who get bored easily with distance running. Once you complete an obstacle you’ll almost immediately encounter another.
Be A Spartan
The Irish routes for the Spartan Race are the Sprint and Super events, along with an additional course for kids.
The Sprint is a great challenge for beginners. A 5km course that takes place on a very flat and slightly uneven plain. Although the course distance is short, its packed full of obstacles, so you won’t be running long till you meet your next test. 20 obstacles will be enough to exhaust you as you battle towards the finish line to claim warrior status. You’re likely to find out some hidden talents you have along the way with this classic and fun day out.
The Super offers the ideal combination of distance and speed. Like Hell and Back, the course length is just shy of 13km and consists of 25 energy sapping obstacles. The Spartan Super is a true assessment of athleticism and grit. Longer runs to each obstacle base also differentiates its physical toughness from the Sprint event. A true test of endurance as well as strength.
There is a Kids obstacle course. It’s a very simple and basic course that really focuses on the youth getting physically active and helping each other compete. The course is kept very short - avg 1.5km. This basic challenge will encourage them to run, walk, crawl and climb as they earn the honour of a junior Spartan. The length of kids’ courses varies in age:
4-6yrs: 800-1000m
7-9yrs: 1600-2400m
10-14yrs: 3200-4500m
Training Tips
The Spartan Race is a true test of all fitness components - strength, cardio, endurance, and flexibility, balance, agility.
It’s very important to bring intensity to your training program when preparing for this event. As this is a sprint race, you’ll want to be quick off the mark when running to your next obstacle. That means feeling functionally strong and having plenty of gas in the tank, so you can overcome all its menacing traps and keep up with the pace. The training program must have a strong intention to build your aerobic capacity, your anaerobic threshold, and mimic some of the exhausting tasks on the day of the event.
Finding a 400m track that’s close to home would be a great training regiment for the Sprint and Super events.
Training Drills:
Drill 1: Jog 300m | Sprint 100m (Aerobic 75%/ Anaerobic 25%)
Drill 2: Jog 200m | Sprint 200m (Aerobic 50%/ Anaerobic 50%)
Drill 3: Jog 100m | Sprint 100m (Aerobic 25%/ Anaerobic 75%)
Drill 4: Jog 100m | Sprint 200m (Aerobic 10%/ Anaerobic 90%)
Rest and Repeat each drill 2x3 times.
Bring specific equipment to the running track to help prepare for some of the stage obstacles:
Drill 5: Jog 400m (Wear Weighted Vest, Increase weight gradually)
Why?: Helps to prepare feeling weighed down from the wet and muddy conditions, boosts strength and anaerobic capacity.
Drill 6: Walk 400m (Carry Sandbag 25 to 40lb or heavy dumbbells)
Why?: Helps to prepare for the sandbag event on the day. Make sure to carry on your shoulders to build up your back and shoulder endurance for the race. You can also use a different weighted bag or dumbbells to practice. Performing the farmers walk and resting each weight on your posterior delts will also prepare your strength and endurance for some of the toughest tests.
Drill 7: Walk 400m (Bucket Carry) (Add variations, 100m, 200m)
Why?: The bucket carrying event is one of the most draining routines on the circuit. Gradually add more rocks to the bucket as you build up your strength from this drill. The bucket averages 60 to 70 lbs for men, and 40 to 50 lbs for women. So preparation is a must here.
Note: Also perform all the above drills on a field, uneven plain and hill
Rest and Repeat each drill 2x3 times.
Gym Work
If training often in the gym, make sure to include exercises to increase your explosive power and help you move functionally:
Jump Squats (Gradually increase sets, reps and reduce rest times)
Steps Ups (Increase Step Height and Weight)
Pull Ups (Body Weight Exercises such as pull ups, push ups will be important for climbing walls and other obstacles)
Rowing Machine (If performing any cardio machine, rowing would be great for getting the whole body working together)
FEARmanagh
Where
Given its name, Fearmanagh (or “FEAR”) takes place in the southwest of Co.Fermanagh.
The short and long distance routes are situated in the county’s most populated area of forestry and lakes.
Starting at the small town of Derrygonnelly, you’ll make the steep climb through the hills of Knockmore. Approaching the fast route on the forest fire road, you’ll be able to see the Sligo mountains in the background as you meet various running and cycling trails along the way. As the terrain becomes lighter at Cashel Cross, you’ll turn direction back towards Lough Erne and the Cliffs of Magho where the terrain becomes more challenging. Here you will meet the Kayak event. You’ll see stunning views of Co.Donegal while looking across the lake. Barreling the last leg of the event towards the finish line, the race will end at the destination where you started.
When
September 24th, 2022
What does it involve?
Long Race (74km)
Fearmanagh is a triathlon event. The course layout is very similar to the set up at Quest Glendalough. Rather than completing one activity and moving on to the next one, you’ll consistently mix it up and meet shorter running and cycling trails hand in hand. Most ranging from 1-10km in length. Some running trails are even as short as 2km. And much like our adventure race in Wicklow, you will face that one trail that truly tests mind over matter. This cycling trail is approximately 30km in length. Despite having an easy going surface with plenty of descending hills and sweeping bends, a series of short hills prove this to be a tough stage to tackle. Even for well seasoned athletes. The kayaking event is 2km long - meaning it requires double the effort than the activities held at Gaelforce and Quest. There’s no need to hold back on the final leg home either. The fast paced surface, accompanied by your final adrenaline, usually makes the finale an exciting experience for participants and spectators as the finish line approaches.
Short Race (35km)
Like the long race, the short version also starts at Derrygonnelly, battling the first hills on the Knockmore Rd in to forest territory. However, the short race will spare you of that one dreaded long distance trail. The cycling trails are 3-13km in length and the running trails 1-5km. This is quite an easy event by competitors’ standards. Despite this, more running is involved at the Magho Cliff, which proves to add to the challenge. The distance in kayaking is cut in half to 1km. The scenery is stunning in both events and well organised by the council of Fermanagh.
Training Tips
The short running trails (averaging 4km) have a mixture of flat declines as well as steep hill climbs. You may not need to travel far from home to train for this stage of the event. I live close to Killiney Hill in Dublin. Here there are some steep hills ranging from 500m-1km long that are perfect for continuously climbing, making your way back down, then tackling once again. This is good method for fluctuating your heart rate and it getting it use to trails faced in “FEAR”. The inclines are steep when travelling uphill. If you can’t find a hill that meets these attributes close to home (ranging from 500m - 1km) then maybe look a little further. You can enjoy the same terrain for training for the cycling trails. Plenty of flat straights, descents, and hills to climb. Again training in the same area would be perfect. If taking on the longer race, you’ll want to get some long distance cycling sessions under your belt. If in the Dublin area, making your way to Ticknock, Lamb Doyles, or the Wicklow Mountains and back is a good route to challenge (30km-50km). The Magho Climb is 1000ft and consists of a lot of steps. Again, Killiney Hill has the quarry and the cats ladder. A series of lots of small steps that’s perfect for preparing for this activity. Get a few rounds of cardio in doing this drill and practice frequently. If you live a long the coast of Dublin, try find a place or harbour that has lots of steps to do your workout. If not research your nearest park to see if you can do this drill.
Like any other race, you will have to build up your muscular strength and endurance. We’re constantly meeting climbs and descents in this race so having a strong core, lower back, and lower body strength is important. Practice many planks, uphill sprints, squats, lunges, and deadlifts. Uphill sprints are great for building your core, back, upper and lower body strength, as well as getting your heart rate adjusted for the race at a more intense level.
Shamrock Adventure Race
Photo Credit: Shamrock Adventures | Total Experience (Above and Below)
Where
The TEAR Shamrock Adventure Race is an event that’s held in the Barrow Valley, Co.Kilkenny and Blackstairs Mountains, Co.Wexford .
When
TBC - Possibly Summer 2022
What does it involve?
The Shamrock Adventure Race offers a different blend of adventure. This race is for fitness gurus who like to think outside the box as they look to find clues and solve puzzles.
Teams of two are invited to take part in this 8 hour race that involves urban orienteering, mountain biking, trekking and trail running. The quest lies in the hands of the participants as they are responsible for navigating their way around the course from start to finish. The clock is ticking and teams must venture quickly through hills, lakes, and forests to find as many checkpoints as possible. Some are easy to find, some aren’t. It’s a good idea to have one member of your team as a designated map reader. Details are sent to all the competitors before the race so they can plan what controls (checkpoints) they would like to target first.
All participants are invited to a warm meal and social event after the race.
This race is definitely a different and fun event. Very suitable for experienced adventure orienteers and first timers.
Training Tips
Firstly, you will need a mountain bike for this race. The course is full of bumpy trails, rough fire roads, and you’ll be manoeuvring back and forth on the river bank paths and rugged forest terrain. You’ll need a light bike that can handle the acute changes on the surface as you try to gauge where you’re going on the map. Secondly, you’ll want to prepare like an orienteer. Pack plenty of rations for the 8 hour course - food, water, head lights, spare tubes, watch etc.
On terms of fitness, this will be a full on endurance race. Like trail running shoes, if you haven’t practiced on a mountain bike before, get practicing! Take your bike into valleys where there’s a mixture of fast changing terrain - sudden climbs, bends, descents. Spend the full day tackling these trails - whether you’re running and cycling. Keep it to a very mild to moderate pace. It’s important to be out there practicing for a long duration - in order to adapt your body to long spells of activity and avoid cramp on the day of the event. Practice managing your rations for the day, so you’ll now how to measure and what to carry in your backpack for the day of the adventure.
Preparation
Looking to increase your aerobic capacity? Try out our 30 Day Cardio Challenge.
Have any questions, need more support, or interested in personal training?
We’d love to hear from you at Anywhere Fitness. I hope you’re feeling motivated and starting to plan your first fitness adventure in Ireland! If not, maybe it provided some inspiration for setting new fitness goals in the near future.
Note: Clean healthy eating will also improve sports performance.
Please check out these other articles if looking to make changes to your diet:
Train while on holidays
Great Runs provide expansive guides to the best places to run in destinations worldwide. Including many gorgeous routes here in Ireland! Check out there guide for exploring more scenic routes.
Learn how to start running:
Feeling apprehensive about running for the first time? Check out our guide to help you get started:
Beginners’ Guide To Start Running
Stay tuned for more adventures soon…….
