Welcome, Guest
Username: Password: Secret Key Remember me

TOPIC: Saturday Spins

Saturday Spins 30 Jan 2016 15:19 #8946

  • audreyp
  • audreyp's Avatar
  • Offline
  • Ironman
  • Ironman
  • Posts: 175
  • Thank you received: 44
Thanks Fiona for leading it out. Learned loads and really enjoyed it. Now if only I could rid of my pesky descending fears and I'd be flying :-)
The following user(s) said Thank You: fiRed
The topic has been locked.

Saturday Spins 30 Jan 2016 15:49 #8947

  • fiRed
  • fiRed's Avatar
  • Offline
  • Olympic Triathlon
  • Olympic Triathlon
  • Posts: 75
  • Thank you received: 13
It will come
The topic has been locked.

Saturday Spins 30 Jan 2016 19:15 #8952

  • Paul Evans
  • Paul Evans's Avatar
  • Offline
  • King/Queen of Kona
  • King/Queen of Kona
  • Posts: 412
  • Karma: 1
  • Thank you received: 26
Thanks Fiona....nice spin and training in the cold and wind ;-)
The following user(s) said Thank You: fiRed
The topic has been locked.

Saturday Spins 05 Feb 2016 16:06 #9001

  • Buzbyjnr
  • Buzbyjnr's Avatar Topic Author
  • Offline
  • King/Queen of Kona
  • King/Queen of Kona
  • Posts: 655
  • Karma: 6
  • Thank you received: 83
Aidan Hammond Coached sessions: - WEEK 3

Routes for Saturday 6th February

Group 1 - New to Tri - "Disco Des" - 10am
Distance - 47km

Group spin 3 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 5 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 > Wicklow > Coast Road to European Golf Club, Right Ballysallagh > Jack Whites > Old N11 home
connect.garmin.com/modern/course/11345099

Group 2 - JD - 10am
Distance - 57km

Group spin 2.5 / 3 hours at 70-80% HR steady easy gears in general ie 39 x 16/17 at 90 rpm.
4 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%.
5 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 > Wicklow > Coast Road to Arklow > Old N11 home
connect.garmin.com/modern/course/11299628

Group 3 - Colm - 10am
Distance - 70km

Group spin 3 hours at 70-80% HR steady easy gears in general ie 39 x 16/17 at 90 rpm.
4 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%.
5 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 > Wicklow > Coast Road to Arklow > Arklow > Kish > Ballynattin > Arklow > Old N11 home
connect.garmin.com/modern/course/11399840


Group 4 - Gaby - 9am
Distance - 90km

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 15 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 > Wicklow > Coast Road to Arklow > Arklow > Old N11 > Parkbaun > Castletown> Old N11 home
connect.garmin.com/modern/course/11399765

Group 5 - Linus - 10am
Distance - 98km

Group spin 4-5 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 15 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 > Wicklow > Coast Road to Arklow > Old N11 > Gorey > Castletown> Old N11 home
connect.garmin.com/modern/course/11482505


Weather
Saturday will continue rather breezy and mostly cloudy, with further periods of rain in most areas. However, some dry spells are likely to develop for a time in parts of the east and north. Early in the night, the rain will clear, leaving showers to affect western coastal counties. Feeling rather cool as fresh to strong, south southeast to south winds gradually veer westerly, moderate to fresh. Highest temperatures 7 to 10 degrees Celsius.
Growing old is Mandatory.... Growing Up is optional.....
The topic has been locked.

Saturday Spins 06 Feb 2016 14:31 #9004

  • desh
  • desh's Avatar
  • Offline
  • Ironman 70.3
  • Ironman 70.3
  • Posts: 145
  • Thank you received: 5
Well done New to Tri today in testing conditions! :)
49km average 20.5 in that wind 2 hours 23 mins
Group completed 3x1min plus sprints in big ring followed by hill over gearing 4 mins
Out today were Audrey, Paul, Gill, Louise and Michael from the turnaround.
We didn't get lost
The following user(s) said Thank You: Paul Evans
The topic has been locked.

Saturday Spins 06 Feb 2016 14:33 #9005

  • PatNeenan
  • PatNeenan's Avatar
  • Offline
  • Olympic Triathlon
  • Olympic Triathlon
  • Posts: 44
  • Thank you received: 5
Great stuff everyone!! Lovely morning for it alright ;-)
The topic has been locked.
Time to create page: 0.345 seconds
Powered by Kunena Forum