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TOPIC: Saturday Spins

Re: Saturday Spins 14 Feb 2013 14:09 #402

  • Buzbyjnr
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Saturday 16th Feb

Block 2: This is the final 4 week block of hills, before we move into an 8 - 12 week block of higher intensity, lower level interval type sessions.

NOTE TO ALL GROUP LEADERS, PLEASE LEAVE 3-4 MINS GAP BETWEEN GROUPS WHEN LEAVING ASHFORD AS GROUPS ARE GETTING VERY "BUNCHED" UP AND ARE CAUSING BLOCKS TO TRAFFIC.

Block 2: Week 3 - HARD

"TAKEN 3"
[/size]

After the moaning, groaning and pathetic appeals for clemency this week.... H.T.F.U WTC, Triathlon is a tough sport... get over it!

The Hills have Eyes this week

Group 1 - 50km - Leader – Dermot "Derminator" Hickey
Av - 20-22 KPH



Group 2 - 62km - Leaders - John Darcy / Debs Crean
Av 24kph

Ashford – Kiliskey - Noellie Kav's - Roundwood - Laragh - Woolen Milles, Left at Bookies Bridge - Side of Trooperstown - Clara Vale - Croneybyrne - Garry Duff - Stump of the Castle - Rathdrum - Barndarrig Road - left before Barndarrig to Deputies Pass Road (straight through towards beehive) - left before beehive - Black Hill - Ballynabarney - Rathnew - Ashford

Group 3 - 62km - Leader - Brendan Borland
Av 25kph
Ashford – Kiliskey - Noellie Kav's - Roundwood - Laragh - Woolen Milles, Left at Bookies Bridge - Side of Trooperstown - Clara Vale - Croneybyrne - Garry Duff - Stump of the Castle - Rathdrum - Barndarrig Road - left before Barndarrig to Deputies Pass Road (straight through towards beehive) - left before beehive - Black Hill - Ballynabarney - Rathnew - Ashford

connect.garmin.com/course/2836323
Garmin Route for groups 2 and 3

Group 4 - 80km - Leader – Jim Corbett
Av 26kph
Ashford – Kiliskey - Noellie Kav's - Roundwood - Laragh - Shay Elliot - Glenmalure - Ballinderry - Clara Vale - Croneybyrne - Garry Duff - Stump of the Castle - Rathdrum - Barndarrig Road - left before Barndarrig to Deputies Pass Road (straight through towards beehive) - left before beehive - Black Hill - Ballynabarney - Rathnew - Ashford

Group 5 - 80km - Leader – Noel Conway/Brendan Buck
Av 27+kph
Ashford – Kiliskey - Noellie Kav's - Roundwood - Laragh - Shay Elliot - Glenmalure - Ballinderry - Clara Vale - Croneybyrne - Garry Duff - Stump of the Castle - Rathdrum - Barndarrig Road - left before Barndarrig to Deputies Pass Road (straight through towards beehive) - left before beehive - Black Hill - Ballynabarney - Rathnew - Ashford

connect.garmin.com/course/2836295
Garmin Route for groups 4 and 5



Weather Forecast
Saturday will be mostly cloudy with outbreaks of rain. The rain will be most persistent during the afternoon and evening but will clear for a time on Saturday night
Growing old is Mandatory.... Growing Up is optional.....
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Re: Saturday Spins 14 Feb 2013 14:31 #403

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Saturday 16th Feb

Block 2: This is the final 4 week block of hills, before we move into an 8 - 12 week block of higher intensity, lower level interval type sessions.

NOTE TO ALL GROUP LEADERS, PLEASE LEAVE 3-4 MINS GAP BETWEEN GROUPS WHEN LEAVING ASHFORD AS GROUPS ARE GETTING VERY "BUNCHED" UP AND ARE CAUSING BLOCKS TO TRAFFIC.

Block 2: Week 3 - HARD

"TAKEN 3"
[/size]

After the moaning, groaning and pathetic appeals for clemency this week.... H.T.F.U WTC, Triathlon is a tough sport... get over it!

Group 1 - 50km - Leader – Dermot "Derminator" Hickey
Av - 20-22 KPH

Warm up - Ashford - Bel-Air - Gleneally - Rathdrum - Grenane - Ballinaclash - Rathdrum - Gleneally - Burkes - Miltown - Ashford

For groups 2, 3, 4 and 5 we are introducing hill repeats this week. We have 2 more weeks left of hills, and these last 2 weeks we will be doing repetitions. Hard this week, V.Hard next week.

This week, we will be using the climb from Ballinaclash to "Braan Maantin"

Each Interval is 10mins long... and should start with 2 mins seated climbing, then alternate 1 min standing, 1 min seated until 10mins are up.
You will have to use your watch as everyone will climb at a different pace. At the end of the 10mins turn around and gently ride back to the start of the climb. EXCEPT the final interval, where your group will re-group at the Cross Roads 3/4 way up the climb. Your leaders will know.

Route for Groups 2,3,4 and 5
Warm up - Ashford - Bel-Air - Gleneally - Rathdrum (climb the hill slowly, save the legs for the intervals), descend into Ballinaclash, start at the turn in Clash for the long climb to Brown Mountain.
Hill Intervals
When finished the final interval meet at the junction, then turn left for Macreddin, Aughrim, Straight Mile, Clash, Rathdrum, Gleneally, Burkes, Milstown, Ashford.
connect.garmin.com/course/2876472

Group 2 - 70km + - Leaders - John Darcy / Debs Crean
Main set = 2x10min intervals

Group 3 - 75km - Leader - Brendan Borland
Main set = 3x10min intervals

Group 4 - 82km - Leader – Dave Gillespie / Jamie Bray
Main set = 4x10min intervals

Group 5 - 90km - Leader – Noel Conway/Jim Corbett
Main set = 5x10min intervals




Weather Forecast
Saturday will continue mostly cloudy but any rain or drizzle will become confined to southern and western coastal districts as the day goes on; winds backing southeasterly will freshen generally and will increase strong and gusty in western areas.
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Growing old is Mandatory.... Growing Up is optional.....
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Re: Saturday Spins 17 Feb 2013 23:56 #429

  • Jim1
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It's 11.30pm Sunday night and nobody has mentioned the Saturday Spin. Either people just don't want to talk about it or our too tired to turn on their computer.

Anyway, I will start - it was tough going and I know when it came to the 5th hill repeat I faded. Its all psychological really, because when I started the 5th repeat I thought I had done enough - why bother, just get up the hill.

It was a great set and looking back on it - I enjoyed it - WTF!

Tough sessions make you tough!

I managed to not disgrace myself with the fast group. I struggled at times but that's what I want. I want to push myself. I want to get faster! I think there is and old biblical expression that 'you become what you gaze upon'. Hang with the best and you will get better!

I feel like the Piranha Tri Club tag line - HUNGRY FOR MORE!
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Re: Saturday Spins 18 Feb 2013 13:39 #434

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Oxygen Dept on the Mountain.
A great spin and a great route.
I think everyone enjoyed the ride.
The riders who are managing to do a mid week ride/spinning seem to be getting more of a benefit from Sat Spins training . Well done to all.
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Re: Saturday Spins 18 Feb 2013 21:46 #441

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Saturday 23rd Feb

This is the final week of the hilly spins, so we're gonna finish with a bang, and some of the most beautiful and challenging climbs Wicklow has to offer. You've all worked like trojans over the past few weeks, so enjoy the scenery, and the route - Climb within your limits, try and stay seated as much as you can, and remember to hydrate and eat well!

NOTE TO ALL GROUP LEADERS, PLEASE LEAVE 3-4 MINS GAP BETWEEN GROUPS WHEN LEAVING ASHFORD AS GROUPS ARE GETTING VERY "BUNCHED" UP AND ARE CAUSING BLOCKS TO TRAFFIC.

Block 2: Week 4 V.Hard

"Cry Hard"
[/b]

Group 1 - 50km - Leader – Mark Franey "Cry Hard"
Av - 20-22 KPH
Ashford - Kiliskey - Roundwood - Laragh - Bookies Bridge - Croneybyrne - Garryduff XR - Stump of the Castle - Rathdrum - Glenealy - Miltown - Ashford
connect.garmin.com/course/2907202

Group 2 - 65km - Leaders - John Darcy / Debs Crean (please split into 2 groups if group is too large) "Cry Harder"
Ashford - Bel Air - Glenealy - Rathdrum - Grenane - Drumgoff - Slieve Mann - Brown Maantain - Clash - Rathdrum - Glenealy - Burkes - Miltown - Ashford.
connect.garmin.com/course/2907225

Group 3 - 75km - Leader - Owen Morris "Cry Hard With a Vengence"
Ashford - Bel Air - Glenealy - Rathdrum - Grenane - Drumgoff - Slieve Mann - Brown Maantain - Aughrim - Clash - Rathdrum - Glenealy - Burkes - Miltown - Ashford.
connect.garmin.com/course/2907294

Group 4 - 70km - Leader – Dave Gillespie "Live Free or Cry Hard"
Ashford - Kiliskey - Roundwood - Laragh - Shay Elliott - Slieve Mann - Brown "Braan Maaantin" Mountain - Clash - Rathdrum - Glenealy - Miltown - Ashford
connect.garmin.com/course/2907267

Group 5 - 85km - Leader – Noel Conway/Jim Corbett - "A Good Day to Cry Hard"
Ashford - Aghowle - GarryDuff - Bookies - Laragh - Shay Elliott - Slieve Mann - Brown "Braan Maaantin" Mountain - Aughrim - Woodenbridge - Avoca - Rathdrum - Glenealy - Miltown - Ashford
connect.garmin.com/course/2907134
Growing old is Mandatory.... Growing Up is optional.....
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Re: Saturday Spins 19 Feb 2013 22:20 #449

  • GabyD
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I can't make the spin this Saturday, so was planning on doing the group 4 spin on Sunday morning, leaving Ashford at 9.00am. Some company would be most welcome!!

Thanks

Gaby
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