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TOPIC: Saturday Spins

Saturday Spins 06 Feb 2016 14:45 #9006

  • audreyp
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Thanks very much des, no one doubted you..!

Tough conditions today, never been so soaked. Couldn't even go for tea :(

I'll miss the next couple cause of the running session and Avondale 10k, not because des put me off :-D
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Saturday Spins 06 Feb 2016 15:22 #9007

  • Colm Flood
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Well done Des, we are all very proud of you :cheer:
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Saturday Spins 06 Feb 2016 19:30 #9010

  • JDarcy1
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Well done to all today in very windy conditions. Managed to do all the 3 min intervals into the wind on the way out. With the tail wind on the way back,We still managed to keep the high cadence on the small ring and averaged ,25.1 kph
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Saturday Spins 12 Feb 2016 10:28 #9048

  • Buzbyjnr
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Aidan Hammond Coached sessions: - WEEK 4

Routes for Saturday 13th February
Keeping the routes low this week due to the risk of ice and snow on higher grounds

Group 1 - New to Tri - TBC - 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 > Wicklow > Brittas Bay> Jack Whites > Old N11 > Beehive > top of Marlton > Rathnew > Ashford
connect.garmin.com/modern/course/11345099

Group 2 - JD - 10am
Distance - 61km

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 > Wicklow > Coast Road to Arklow > Shelton > Avoca > Rathdrum > Glenealy > BelAir > Ashford
connect.garmin.com/modern/course/11299628

Group 3 - Colm - 10am
Distance - 75km

Group spin 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 > Wicklow > Coast Road to Arklow > Woodenbridge > Aughrim > Clash > Rathdrum > Glenealy > BelAir > Ashford
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 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 > Wicklow > Coast Road to Arklow > Inch > Coolgreany > Johnstown > Woodenbridge > Aughrim > Clash > Rathdrum > Glenealy > BelAir > Ashford
connect.garmin.com/modern/course/11399765

Group 5 - Linus - 10am
Distance - 100km

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 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 > Wicklow > Coast Road to Arklow > Inch > Gorey fruit farm roundabout > right to Kilinerin > Ballythomas Hill > Tinihely > Aughrim > Clash > Rathdrum > Glenealy > BelAir > Ashford
connect.garmin.com/modern/course/11482505


Weather
Saturday - Cold and mostly cloudy tomorrow, with further rain at times, persistent and heavy in places, especially in the afternoon. Some sleet on hills in the north also. Highest temperatures of 4 to 7 C. Moderate to fresh southeast winds will become mostly light and variable as the day goes on.
Growing old is Mandatory.... Growing Up is optional.....
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Saturday Spins 18 Feb 2016 13:41 #9112

  • Buzbyjnr
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Aidan Hammond Coached sessions: - WEEK 5 (final week of 1st Block) = recovery week

Routes for Saturday 20th February

Group 1 - New to Tri - John Bowes - 10am
Distance - 40km

2 hours easy 70-80% HR no efforts
Ashford > Wicklow > Brittas Bay> Jack Whites > Old N11 > Beehive > top of Marlton > Rathnew > Ashford
connect.garmin.com/modern/course/11345099

Group 2 - NO JD TBD - 10am
Distance - 57km

2-3 hours easy spin at 70-80% HR no efforts
Ashford > BelAir > Rathdrum > Laragh > Roundwood > Slaughter > Newtown > Newcastle > Hunters > Ashford
connect.garmin.com/modern/course/11654779

Group 3 - Colm - 10am
Distance - 57km

2-3 hours easy spin at 70-80% HR no efforts
Ashford > BelAir > Rathdrum > Laragh > Roundwood > Slaughter > Newtown > Newcastle > Hunters > Ashford
connect.garmin.com/modern/course/11654779


Group 4 - Martina - 9am
Distance - 77km

3 hours easy spin at 70-80% HR easy gears or level 1-2 no efforts
Ashford > Kiliskey > Rwood > Laragh > Rathdrum > Avoca > Shelton > Old N11 > Beehive > top of Marlton > Rathnew > Ashford
connect.garmin.com/modern/course/11654805

Group 5 - Linus - 10am
Distance - 77km

3 hours easy spin at 70-80% HR easy gears or level 1-2 no efforts
Ashford > Kiliskey > Rwood > Laragh > Rathdrum > Avoca > Shelton > Old N11 > Beehive > top of Marlton > Rathnew > Ashford
connect.garmin.com/modern/course/11654805


Weather
Saturday - A frontal band of rain is likely to stall across the country, bringing persistent falls of rain to many areas, with spot flooding possible across the central belt of the country. Southern counties may however see just small amounts of rain, with the chance of some sunny spells in the far north, (coldest here too though). Highest temperatures will range 5 to 13 degrees Celsius, north to south, with moderate to fresh westerly breezes.
Growing old is Mandatory.... Growing Up is optional.....
Last Edit: by Buzbyjnr.
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Saturday Spins 18 Feb 2016 15:02 #9114

  • JDarcy1
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Sorry but unable to take group 2 spin this Sat.
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