5 X 5 K Challenge

Categories: News

Bray Wheelers are Cycling Ireland Club of the Year, and we want to get you moving with a new and unique challenge.

Sign-up for the challenge here: https://tinyurl.com/BWCC-5x5kChallenge2021

What is it about?

Current members are missing the routine of our group cycling, and missing the social aspect and the craic! And for new potential members, we have to put on hold our very popular introductory programmes. This challenge is designed to get us all moving and motivated again, ready for the 2021 leisure cycling season, once restrictions are eased. Whether you are new to cycling or a seasoned veteran, the plan is easily customisable to suit your needs. This is for adult cyclists, it’s all online and within Covid guidelines.

How does it work?

  • Cycle a minimum of 5k for 5 days, each week of the challenge (you can do longer spins if you have been cycling regularly, choose 10k, 20k, 30k etc)
  • Choose any days of the week, with two rest days
  • If you are just getting into cycling or for variation, you can replace two of the days with a 3k walk or 15 min jog, but at least 3 of the 5 days should have cycling, weather permitting
  • The goal is to build healthy and sustainable habits, which can be built on after the challenge
  • It’s easy, as it’s only 5k per day, but it’s a challenge as it must be done 5 days a week
  • You can exercise at any time of the day, but our top tip is first thing in the morning

Weekly diary, and parts of the challenge

  • Week 1 – Part 1: Cycle (or other exercise) for 5 of the 7 days of the week, (club coaches and leaders will help you via a weekly Zoom check in and regular Whatsapp motivational tips)
  • Week 2 – Part 1, add Part 2: Nutrition – you can’t out cycle a bad diet, so in week two we will take steps to improve our nutrition and try to achieve a minimum score of 5 out of 10, for 5 of the 7 days. The goal here is not to be perfect, but above average most of the week (club nutritionists will help via a weekly Zoom nutrition session)
  • Week 3: Part 1, Part 2, add Part 3: Sleep. Rest and recovery is key to gaining fitness, so take steps to improve your sleep and rest, and aim for a minimum score of 5 out of 10, for 5 nights of the 7 days, to complete the challenge (Zoom sessions and online articles to assist with rest and recovery)
  • Week 4: We know that it takes 21 days to form a habit, so week 4 is your chance to assess your maintenance programme and see how you have improved.
  • Starting on Monday 22nd Feb 2021
  • Sign up (Google doc available soon) and we contact you with a mentor 
  • The sign up form has a very simple questionnaire, giving your current level of activity
  • It’s free to take part in the challenge, and you can join Bray Wheelers after that if you wish, membership is €40 for a year, or free for under 18s
  • Whatsapp group for tips and motivation
  • Sample diary, so you can log your progress, you can get motivated by publicly documenting progress, and this of course is optional
  • Leaders and club coaches will act as mentors
  • Club and outside experts will lead Zoom chats – all will be recorded so you can access the links if you miss a few
  • Sign up and complete the challenge, and be in with a chance to win a spot prize, and if you sign up a friend or family member, you get two chances with the spot prize


Q: Can I use my turbo trainer for some of the sessions?

A: Yes, that is perfectly ok.

Q: Does it make sense to go to the trouble of getting dressed in cycling gear for just a 5k spin?

A: You can just go in your ordinary clothes (don’t forget your helmet though), take an old bike, and use it for errands or to get some shopping etc, one less car journey. If you’re not working from home, commuting by bike has never been more popular than during the pandemic.

Q: Who checks if we cheat with our scoring/or distance etc?

A: It’s up to everyone to self monitor honestly their progress. You would only be cheating yourself in any case.

Q: I have some health concerns, should I take part?

A: With any exercise, if you have any concerns, please take advice from your GP beforehand.

Q: I have only just taken up cycling, and I am not confident cycling on open roads with the dangers of traffic just yet?

A: Safety first, we don’t recommend doing any cycling you are not fully confident to do yet. Just cycle in parks or off road for the challenge. When the lockdown is lifted, we will help you get more confident on the bike in our ‘Couch to 50k’ programme.

Q: I am used to much longer spins, like 50k or 100k, is this a little too easy for me?

A: 5k is the minimum requirement, so feel free to add more kilometres to your daily minimum, and you can increase the distance, on any, or all of the days. The challenge is to be active for 5 days to get you out regularly, and get active on the bike. The hard part is often just getting out, once you are out, go as far as you like, within your 5k radius of course.