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TOPIC: Saturday Spins

Saturday Spins 08 Jan 2016 10:30 #8693

  • anthonyf
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go on ya grumpy old man :P still sore from that dip you took last night.
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Saturday Spins 08 Jan 2016 15:43 #8698

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Buzbyjnr wrote: Viv, I've been asked not to arrange an "official" spin for those heading out on Sunday.

I probably should've asked this on the night - but is it just cycling to take it easy with on the Saturday before the session, or just take it easy in general?
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Saturday Spins 08 Jan 2016 15:49 #8699

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Macy wrote: I probably should've asked this on the night - but is it just cycling to take it easy with on the Saturday before the session, or just take it easy in general?


Given that he's going to be trying to determine our max HR on the bike using some efforts, I would imagine take a rest in general would be the best approach. If you're fatigued coming into it then you might not get a true representation of your HR Zones.
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Saturday Spins 08 Jan 2016 16:06 #8700

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i love this... trying to convince a triathlete NOT to train the day before a performance test is like trying to lift Thors hammer.... (and that's not a euphemism)
Growing old is Mandatory.... Growing Up is optional.....
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Saturday Spins 14 Jan 2016 11:32 #8745

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Routes for Saturday 16th Jan

Group 1 - New to Tri - Colm Flood - 10am
Distance - 40km
  • Group spin 2 hours at 70-80% HR
  • Easy gears e.g. 34 x 15/16/18 at 80-100 RPM.
  • 3 X 1 mins during spin high cadence work at 100-110 RPM very easy gears.
  • 1 x 3 mins near end big gear e.g. 50 x 15/16 at 80-100 rpm at 80-85% HR.
  • Drink at least 750 ml of fluids during spin and a little food.
Ashford > Rathnew > New Road > Top of Marlton > 2nd left > Gormanstown > Bonagrew > Jack Whites > Old N11 > Left at Tap > Deputies > Glenealy > Milton Lane > Ashford
connect.garmin.com/modern/course/11299594

Group 2 - JD - 10am
Distance - 66km
  • Group spin 2.5 / 3 hours at 70-80% HR
  • steady easy gears in general ie 39 x 16/17 at 90 rpm.
  • 3 x 3 mins during spin heavy gear e.g. 53 x14/5 low cadence e.g. 60-70 rpm in saddle on drags at Heart rate no higher than 85%.
  • 3 Mins on flat near end high tempo gearing 53 x15/16 at 90-100 rpm at 85% HR.
  • Warm down 15 mins easy.
  • Eat plenty and drink at least 2 x 750ml bottles during spin.
Ashford > Aghowle > Garryduff > Bookies Bridge > Laragh > Baby Shay > Left into Rathdrum > Avoca > Barrinisky > Redcross > Old N11 > Beehive > Wicklow > Ashford
connect.garmin.com/modern/course/11299628

Group 4 - Gaby - 9am
Distance - 84km
  • Group spin 3.5 / 4 hours steady at 70-80% HR or level 1 to 2 easy gears in general at 90-100 rpm.
  • 4 x 3 mins during spin on drags heavy gear e.g. 53 x 14/15 on drags in saddle low cadence ie 60-70 rpm at HR no higher then 85% or level mid to upper 3.
  • 1 x 10 mins on flat near end as group high tempo med gear 53 x 15/16 at 90-100 rpm at 85% HR of mid level 3.
  • Warm down 15 mins easy.
  • Eat plenty and drink at least 2 x 750ml bottles during spin.
Ashford > Kiliskey > Rwood > Laragh > Rathdrum > Avoca > Shelton > Arklow > Old N11 > Beehive > Deputies > Glenealy > Miltown > Ashford
connect.garmin.com/modern/course/11209911

Weather
Saturday will remain cold with frost persisting all day in sheltered areas and top temperatures only 3 to 6 degrees. Fog patches may persist also but overall it will be a dry, sunny day. The frost will become widespread quickly after dusk and Saturday night will be very cold and frosty again with air minima of zero to -6 degrees. Again freezing fog may develop.

Groups 3 (Colm) and 5 (Linus/Jamie) will be with Aidan at 9:30 on Sunday morning.
Growing old is Mandatory.... Growing Up is optional.....
Last Edit: by Buzbyjnr.
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Saturday Spins 14 Jan 2016 17:45 #8758

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Bump...
Growing old is Mandatory.... Growing Up is optional.....
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