Wicklow 200 - new route - but the old advice still applies

I have made minor adjustments to an article by Garret Connolly to take account the changes to the route.

Cheers,
Leonard
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WICKLOW 200 – IT’S A NEW ROUTE BUT THE AGE OLD ADVICE IS STILL THE SAME.


Wicklow 200
Few quick tips for those of you doing for the 1st time! Or even a 2nd. Or 3rd time.


Never ever treat it as a 200km day in your head! When doing the 1st half count up as 20km done-55km done-75km done etc etc. Never ever say to yourself 180km to go/160km to go. Only start counting down the clock as in 75km to go-50km to go in the 2nd half of the day once you pass the 100km mark. Don't mentally recognize it as a 200km. If you start thinking 175km to go, it's all over....

Split the day mentally in 3 Segments:
1st Third is the start to Baltinglass food stop-some hills and rolling roads. We all know these roads and it's all about pace for the first 3rd to the food stop. Don't ever go hard over the old long hill or the Wicklow Gap or you'll pay for it later. Pace pace pace! There is a temptation to lash into the Wicklow Gap at 80%+ of max hr etc. If you do you'll regret it on the 3rd Segment.

2nd Third is Baltinglass food stop to Rathdrum foodstop-sounds easy right? Think again! Includes the monsters of Fake Sliabh Mann-Real Sliabh Mann, and then Shay Elliot back to back with no flat roads in between. This is definitely the most physically challenging section and if you leave nothing else in the legs or head after Shay (as I did on my 1st of 7 W200s) you'll be asking for trouble in the last 3rd again pace pace pace! Aim to hit the climbs at 75% max and you'll leave loads in the tank.
3rd Third is Rathdrum to Greystones. This is the last 60km and on paper it's fairly flat and easy -paper lies. This is the section that can really kill people who've gone too hard on 1st-2nd thirds. This section includes a new climb turning before the Meeting of the Waters at 146km into the event. It’s a new stretch of 10kms and it has a steep hill, with over 10% gradients. If someone as gone too hard early on it's now the pain will start.
However if you pace yourself correctly you'll begin to pass by people while dancing on the peddles thinking isn't Wicklow great. Although it seems like a tiny bump in the road the climb up the post office in the last 20km to Kilcoole can destroy people. My 1st W200 in 2010 I had to walk up this gradient of barely 2-3% cause I hit the 1st and 2nd sections too hard and was empty and isolated by that stage. Since then I've managed to learn from 2010 and usually finish much better.

Many of you will be wishing that the turn down to Greystones( the old route) was the real finish; however, there is still 18km to go; and Bray Head and the hill out of Enniskerry to climb. It’s a tougher finish this year, so you need plenty in reserve for the new finish.

Eating and Drinking Throughout.
Relying solely on food stops for a 200km is complete madness....bring plenty of food with you and eat regularly. Ballpark 1 bar min per hour. Bring gels if you're use to them but never experiment on anything new on the day. I'd advice leaving the gels until at least the 120km mark. Regular food will get you around. Drinking fluids is vital and I'd have 1 plain water for every 1 electrolyte (or diorolyte btls etc). If it's hot expect to drink 4-6 bottles throughout the day. A simple way of doing it is to take 2-3 good sips every 1/2 hr on the flat and 2-3 sips every 1-1.5km on the hills.

No matter what happens when you get to the finish eat whatever is given to you. You'll have burned up to 6000-8000 calories and even if your body is sick at the sight of food it's in bad need of replenishment so eat the hell out of everything.
Above all never ever ever get isolated and attempt to do it on your own. If you're dropped ease up and wait for a group and tag on. Being in a group will allow you to compete the day using 20-30% less energy.
If you take care of your pace on the hills on section 1 and 2 section 3 will be a fond memory for years to come. so remember pace pace pace!
And remember even on the worst days of Wicklow 200 over the last years 2011/2014 we've always had sunshine cycling into the finish so remember rain is only there to keep you cool as you climb the mountains!

Good meet up points to regroup throughout the route are the following:
Petrol Station at junction of N81 after Wicklow Gap on road to food stop at Batltinglass.
Food Stop Baltinglass -Food Stop Rathdrum -Top of the new Climb at Killmacurragh (152km approx. in). Unless you want to do the last 50km on your own (and if you do you're mental) wait here and cruise back in in a peleton.

How to survive Wicklow 200 and love it in 10 words:
Pace, Group, Pace, Group, Eat, Pace, Group, Pace, Group, Drink

See you all in Bray,
Garret

Thanks to Leonard for posting up. 1st written in 2012 and edited a few times since then but still fairly valid for the big day

Meet up time for the big day for all main groups of yellow and orange will be 730 roll out time. Get there by 7 to sign on and we roll out sharp at 730.

Yellow group(self lead with plenty of experienced leaders due out on the day) will probably looking at 9-10 hours cycling time.

Orange group with myself and a few old timers prob looking at 7.30-830 hours cycling time.

See you all for 7 and 730 roll out!

Don't forget the pace!

Garret

All great advice there.
If it's your first 200 I would emphasise not forgetting to eat in the first half. Bar/banana /flapjack/fig roll etc every 30mins if you like but defo minimum something every hour.
I had a bonk/panic attack on Sliabh Mann due to not eating and wasn't the only one.
Otherwise pack a rain jacket and it will be a great day.

Folks,

Doing the WW200 (2nd time for me) with my wife - it's her first time and longest distance. She's not an Orwell member but would probably benefit from joining in with a group. Any groups aiming for 21-23km/h?

Glenn

spare entry to Wicklow 200 available if anyone is interested.

Hi all
Weather looking pretty damn good for tomorrow. Perhaps a touch of rain on wicklow gap but it'll be sunny for a lot of day so bring the sun cream and rain jacket!
See everyone at the start from 7 to roll out at 730 for yellow and orange groups.
Garret