IS IT POSSIBLE OR DO I NEED TO BE AN ATHLETE?

The reality is you need to be fit. There is no point thinking you can cover 67km of countryside under your own power if you do not prepare. However you do not need to be a finely-tuned athlete, you need to be somewhere in between. Gaelforce West is challenging yes, but possible. Here is some advice on times involved and what you need to prepare for as a first timer:

TIMING

The winners do the entire race in around 3.5 hours. The average time for contestants is approximtely 6.5 hours. You should be able to finish the race in less than 8 hours. If you take any longer, you will miss the cut-off time for Croagh Patrick (14:00), missing the last section of the race.

THE FIRST RUN – 13.5KM

You must remember that this is an adventure race, so expect mud and lots of it. The mud tends to slow the pace down in comparison to other surfaces. If you are planning to walk instead of run you should be able to walk 12km at a continuous fast pace and complete it in under 2hrs.

THE DREADED KILLARY KAYAK

This is a misplaced dread. The boats we use are called sit-on-top kayaks. Instead of sitting in to a boat you sit on top making them incredibly safe. They are also very easy to paddle even if this is your first time. They are two-man boats so there will be another competitor with you.

BACK ON DRY(ISH) LAND

Followed by a 2.5 km run through boggy ground and then a final 1.5km on a narrow road. You should be able to do this section in 40 mins.

THE FIRST CYCLE – 32.5KM

This cycle is through some of the most spectacular scenery you will see in Ireland. Expect steep uphills, scary downhills, windy corners and one or two pot holes! You should be able to do this in around 2.5hrs.

MIGHTY CROAGH PATRICK

This can be a technical downhill, if you are looking for a competitive time. But remember, people of all ages go up and down this mountain each year. There is a path up and down it which is recommended. You may think when you get to the bottom that going straight up looks quicker…it is not. It is very steep and will suck energy out of you and you’ll need for the sprint finish. You should be able to do this in 2 hours.

THE FINAL CYCLE – 11KM

Finally the cycle into town. This section encompasses a tricky off road bit (expect to walk your bike through some of this unless you are a skilled mountain biker) and then the mostly downhill cycle to Westport Quay. You should be able to do this in around 1hr.

SPRINT/HOBBLE FINISH

The last 1km from the bike-drop to the finish-line. It may feel like the longest journey of your life, but think of the elation as you cross the line.

SO THAT IS THE RACE. ARE YOU FIT ENOUGH?

Six months is enough time to go from couch potato to being able to do the race in under 8 hours. You will not get fit however by thinking about it – you must do it! Four x 1 hour training sessions a week should be enough to get you there.

We recommend you contact your doctor before you start your training to ensure you have no medical conditions that may be aggravated by your training. Ask your doctor about your heart rate and what level he recommends you should train at (especially if you are overweight). Get used to taking your own heart rate or buy a monitor.

Finally best of luck and remember… ?Life is not a spectator sport!

COME & WATCH!

If you are a spectator or have supporters who wish ?to spectate, we would advise that the best places from which to watch the action are:

• Killary Adventure Centre – you must park
  at the centre and walk down to the water site where the kayaking is taking place
• Delphi Valley bike transition area
• Westport Quay bike transition area
• Finish line at Westport Leisure Park

See course maps

An option could be to park in the main tourist ?car park of Croagh Patrick at Murrisk and enjoy a day climbing ?the mountain. There is absolutely no spectating on the event side of the mountain, this is due to access issues and to make sure an ambulance can get through!

Road closure orders are in place on certain sections ?of the course, for the safety of cyclists and motorists. There will be Gardai and/or event marshals at road closure junctions. Please do not attempt to enter ?a “road closed” zone. See course map.

SUMMARY OF AREAS CLOSED TO THE PUBLIC ON RACE DAY (22TH JUNE 2019)

• Glassillaun Beach and access road to the south
• Minor road between R335 Doo Lough and Liscarney N59
• Minor road turning west from N59 running to Teevenacroaghy to south of Croagh Patrick (Reek transition)
• Minor road turning south from R335 Louisburgh road at Owenwee (Gannon’s Garage)