Couch to 50km Cycling Program Spring 2025

Run in conjunction with Syls Cycling Club Malahide                                    www.sylscc.ie

Course Description:

You’ve thought about it, haven’t you, watching on with envy as professional-looking cyclists pass you on the roads.

Whether you are new to the sport or just looking to get back in the saddle, sign up to this 6 week couch to 50Km training program.

It is an ideal opportunity for you and friends to shake off the winter blues and get out into the fresh air and open spaces. For an inexperienced cyclist, starting out can be a scary prospect. This easy-to-follow plan will get you clocking up the Km’s in no time at all.

This program will carefully guide you through the training plan, it is aimed at those who are looking to start or continue cycling for health, fitness, recreation, commuting or to tackle a challenge or charity ride.

If you have any health issues we recommend that you consult with your doctor before beginning this structured training plan.

What is involved?

The program is given in conjunction with Syls Cycling Club and will start in class in Malahide Community School

First 5 classes in Malahide Community School will involve introducing participants to:

• cycling safety, helmet and bike checks
• bicycle care & technology
• gearing, cadence and pacing
• cycling nutrition
• group cycle étiquette and techniques
• training plans

Leaving the classroom you take to the roads and begin to cycle increasing distances over the coming weeks

We aim to put the theory into practice with cycle spins and focused training sessions 

• Week by week you build your fitness and cycle for longer
• As you progress through the program you will increase your distance with your ability
• Our aim is for you to finish the program with a 50km spin while having a leisurely coffee break at the half way point. Previous participants really enjoyed the program and continue to cycle actively (some still cycle 40k – some are now cycling 100k)

Equipment Needed

Pen and paper for the theory session. A reliable and roadworthy bike and cycling helmet, spare tubes, tools, appropriate cycle clothing (you will learn about these in the opening classes).

Tip of the Day:

To get the most enjoyment and satisfaction from the course, get out for very short spins in the few weeks before the course starts.

Course Day & Time:

Classroom: Monday 7.30pm to 9.00pm

Cycling:     Saturday 9am from Malahide Green

Start Date:  Monday 17^th February 2025 for classroom

                        Saturday 22nd February 2025 for 1^st roadspin

Cost:    €60 for Course & Syls CC membership …   plus  …  €65 Insurance payable to Cycling Ireland.

How to pay:     log onto www.cyclingireland.ie, select Leisure Membership, and state your affiliated club as Syls CC   … pay the combined sum of €125 … all done ready to go, you’re a Syls CC member and fully insured, both for the course duration and for the full calendar year of 2025

Course Format: First 5 classes in Malahide Community School  and 6 spins of practical cycling

Duration: 6 weeks program leading onto several spin options every week and weekend of 2025 with  Syls Cycling club

Contact: For more information ring 01 8460949

Enrolment: Please email [email protected] to register   

Tutor: This course is run in conjunction with Syls Cycling club Malahide – Click on logo below to see their website – (and the reviews of previous participants)

Please Note 

Joining Syls Cycling Club 

If you are already a keen cyclist and want to join a cycling club see our website www.sylscc.ie for membership details.

We currently have the following spins – at a range of speeds – 16km/h to 26km/h

• Wednesday 10am 45k
• Spring/Summer Wednesday eve 6.30pm
• Saturday 9am 50k
• Sunday 9am 60k, 70k and 90k
• Adhoc spins posted by members on club Whatsapp
• All spins starting from Green, Malahide.

The spins are varied and typically head out in one of the following directions:

• NAUL/OLDTOWN
• LUSK/SKERRIES
• SWORDS/RATOATH/ASHBOURNE
• HOWTH (HILL REPEATS OPTIONAL)

We also have a sizeable group of varying standards that travel to a range of Sportives every year in Ireland, and for the last few years to Majorca.