Run or cycle challenge to build endurance or improve your speed
- Improves running and cycling speed
- Builds endurance
- Boosts mental resilience
- Improves mental well being
- Keeps you motivated
About the course
A virtual challenge, suitable for whether you are an entry level runner or cyclist, or an Age Group or Masters athlete.
Choose your discipline and then training focus. Speed or endurance?
Speed or starting out? Run or cycle as many laps of the same route from 8th -28th February.
Endurance? Choose a big route and do it as often as possible aiming for the biggest accumulated distance.
Choose your discipline, either running or cycling and then decide which challenge option you wish to participate in.
Run or ride as many loops as possible over the month. To be in with the chance of coming top woman, choose a small loop that you can run or cycle often. The winner is the person who runs or cycles the biggest number of loops.
Run or ride the furthest distance, using the same loop/route over the month. For this one, it is better to choose a big loop or route that you are confident that you can repeat often. The winner is the person who runs or rides the furthest distance of their choosen route.
Here's some examples of how you can do the challenge:
Anne wants to get faster over 5km. She chooses a 1km loop for intervals.
Rachael wants to speed up over hilly terrain. She plots a beautiful but brutal off-road 10 mile route.
Jan wants increase distance to 50km goal. She opts for a 20 mile loop that she can do three times during the challenge.
Emma wants to get faster for sprint triathlon. She's lucky to live near a velodrome and chooses 600m repeats.
Sally is short on time but wants to build speed. She commits to a Zwift circuit.
Ingrid wants to cycle LeJog. She ops for a long weekend route of 100miles.
The only restriction is that you repeat the route at least once per week. For the ultimate challenge, aim to top the leaderboard as the woman who completes the most loops (smaller loops work) or the biggest accumulated distance over the three weeks.
Finisher's goodies, GRTW Beanie in Olive or Petrol Blue (please note colour of hat may vary and logo will be purple or blue). Please note you MUST fill out our partcipant entry form BEFORE Feb 12th 2021 or you will not receive a beanie.
About Rachael W
Rachael has over 19 years experience practising yoga, and over a decade of experience teaching it specifically to runners and athletes from a variety of sporting backgrounds.
Like many runners, she started doing yoga when a running injury forced her out of marathon training. Six months of practise later, and she felt better than she had in years.
Since then, she has gone on to practise across the world, from Brazil to India (where she studied under Madonna's yoga teacher) and Portugal.
She identifies as a runner and triathlete who practises yoga, not a yogi who is a runner or triathlete. And her focus is always on improving the flexibility and mobility of those she teaches.
Flexibility is for everyone, not just the naturally bendy.
What are the dates of the challenge?
February 8-28th 2021
Do I have to run or cycle every day?
No, but the more times you do your chosen route, the more opportunity you will have to come first.
Can I only run or cycle the same route all month?
You are welcome to run or cycle wherever you like during the three weeks. But we will only accept results for the ONE repeated loop that you decide on.
Do I have to submit my route before the challenge starts?
No, just send us your submission results at the end.
Is there a leaderboard during the challenge?
No, you will only find out who is top at the end. This makes it so exciting!
Is there a minimum number of times I have to do the same loop?
Once per week. So, similar to parkrun, you do it every week and see your progress.
Can I complete the cycle challenge using a route on Zwift?
Yes, as long as it is the same route each time.
What if it snows?
If snow or ice prevents you going out on a bike, you can switch to an online turbo circuit as long as do the same one each time.
Are there prizes?
Yes, for first woman in the run and cycle for each option. And also on the spot prizes for the best images shared during the challenge, using the #grtwrerun #grtwreride AND tagging us on IG.
How do I submit my results?
Via a link within this course profile and via our newsletters.
You will need to track your route on a tracking device and submit the unlocked URL link of your profile and screenshot of your route. Emails will be sent out regularly during the challenge with technique tips.
When will I get my beanie?
Approximately four weeks after the end of the challenge.
Like many working mums, I find it a challenge fitting in all the triathlon training I need to do. Using this platform, I can always find a relevant workout and know that I will be using my available time to maximum effect.’
Professional and relevant knowledge on running and coaching. Great online training course. Really enthusiastic people. Lovely to join the GRTW community.
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