How to Maximise your Cycle on the New Ross Greenway
Looking to make the most our beautiful New Ross Greenway? Here’s a few tips to for you to get the most of our Greenway (even if at the time of writing, it’s still not fully open).
1. Gear Up for Success
Proper equipment is essential for an enjoyable ride. Invest in a reliable bike suited for both paved paths and gravel, as parts of the greenway are more rugged, especially around the Barrow River. Your bike should have well-inflated tires (30-50 psi for off-road riding), functioning lights, and comfortable seating. Always wear a helmet, reflective clothing, and bring a small repair kit.
2. Understand the Route and Plan Your Day
The New Ross Greenway will span scenic trails with access points like the historic St. Mary’s Abbey and the picturesque Brandon Hill, making it perfect for both short trips and longer cycling adventures. The total length of the New Ross Greenway, part of the larger South East Greenway network, will be approximately 24 km, stretching through woodlands and riverbanks. Use local maps and apps like Strava to track your progress and avoid getting lost.
Note at the time of writing, the Greenway is only open as far as Dunmore. Once it is completed (final completion date expected in 2027) the New Ross Greenway will join up with the Waterford Greenway.
3. Stay Fueled with Proper Nutrition
Before setting off, consume a meal rich in complex carbohydrates (e.g., whole grains, oats) to provide sustained energy for your ride. On longer routes, especially those tackling Brandon Hill, you can burn anywhere between 300-700 calories per hour. Keep your energy up with snacks like trail mix or bananas. Staying hydrated is critical; it’s recommended to drink about 500ml of water per hour while cycling, particularly during the warmer months in the South East region.
As a local and indeed leading sports nutritionist in Ireland, John Gaule Nutrition emphasises the importance of nutrition for your cycles:
“What you put into your body is as crucial as the miles you pedal. Optimised nutrition keeps a cyclist strong, energized, and ready to tackle both the road ahead and the recovery afterwards.” – John Gaule, John Gaule Nutrition.
4. Master Your Ride Pace
To optimize both enjoyment and fitness, vary your pace. Cycling at around 12-15 km/h on flat terrain is a sustainable speed for sightseeing, while intervals of increased effort (20-25 km/h) on uphill paths like those leading to Mount Elliott challenge your endurance. Data suggests that interval training not only improves cardiovascular health but also increases fat burning during long rides.
5. Embrace the Natural and Historical Beauty of the South East
This greenway offers unparalleled access to Ireland’s natural beauty. Along the Barrow River, you’ll cycle past oak and ash woodlands teeming with wildlife like otters, herons, and kingfishers. Historical sites such as the Kennedy Homestead and Dunbrody Famine Ship in New Ross offer cultural experiences, giving your ride added depth and connection to the area’s rich heritage.
6. Track Your Progress and Recover Properly
Using apps like MapMyRide or Komoot allows you to track distances, elevation gains, and calories burned. After a long ride, recovery is just as important as the ride itself. Stretch your muscles, especially your calves and quads, to prevent soreness. A post-ride meal rich in proteins (fish, chicken, or plant-based sources) and carbohydrates helps repair muscles and replenish energy.
7. Respect Nature and Fellow Cyclists/Walkers/Runners
The greenway is a shared space. Always yield to pedestrians and give audible signals before overtaking other cyclists. The New Ross Greenway intersects with several nature preserves, so be mindful not to disturb local wildlife or litter along the trail.
8. Utilize Local Amenities
New Ross and nearby towns provide cyclists with various amenities, from bike rentals and repair shops to quaint cafes and carparks. There’s many great places to see around New Ross town from cafe shops to restaurants.
Final Words for your cycle on the New Ross Greenway
Whether you’re out for a leisurely cycle or training for a big ride, the New Ross Greenway is a fantastic way to connect with the history and landscapes of Ireland’s South East. With the right preparation, a good understanding of the route, and attention to nutrition, you’ll enjoy a cycling adventure that balances fitness, exploration, and relaxation.
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