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TOPIC: Saturday Spins

Saturday Spins 26 Feb 2016 17:18 #9163

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Sorry but still unable to take group 2 out.
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Saturday Spins 26 Feb 2016 17:26 #9164

  • Buzbyjnr
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Aidan Hammond Coached sessions: - Block 2 - Week 1

Routes for Saturday 27th February


Group 1 - New to Tri - Liamo Williams - 10am
Distance - 45km

Group spin 2 ½ hours at 70-80% HR.
3 X 3 MINS During spin med gear at 90-100 rpm at 80-85% HR.
1 X 3 mins near end high cadence work at 100-110 RPM.
Ashford > Bel-Air > Glenealy > Deputies > Tap > Jack Whites > Scratenagh > European Golf Club > Brittas > Humby's Garage > Top of Marlton > Rathnew . Ashford
connect.garmin.com/modern/course/11345099

Group 2 - SANS JD - 10am
Distance - 54km

Group spin 2.5 / 3 hours at 70-80% HR easy gear s in general.
3 x 3 mins during spin on flat high tempo med to high gear at 85% HR 90-100 rpm.
Do the last 3 min effort near end of spin and finish with a sprint 15-20 secs long then warm down to the finish of spin.
Ashford > Kiliskey > Roundwood > Laragh > Rathdrum > Kilmacurragh > Beehive > Top of Marlton > Rathnew . Ashford
connect.garmin.com/modern/course/11654779

Group 3 - Colm - 10am
Distance - 83km

Group spin 3 / 3.5 hours at 70-80% HR easy gear s in general.
3 x 3 mins during spin on flat high tempo med to high gear at 85% HR 90-100 rpm.
Do the last 3 min effort near end of spin and finish with a sprint 15-20 secs long then warm down to the finish of spin.
Ashford > Kiliskey > Roundwood > Laragh > Shay Elliott > Grenane > Clash > Avoca > Shelton > Old N11 > Beehive > Top of Marlton > Rathnew . Ashford
connect.garmin.com/modern/course/11399840


Group 4 - Gaby/Martina - 9am
Distance - 93km

Group spin 3.5 / 4 hours at 70-80% Hr or level 1-2.
3 x 5 mins during spin on flat HIGH Tempo med to big gear at 90-100 rpm 80-85% HR or mid level 3.
The last 5 mins high tempo near end of the spin and finish it with a short sprint 20-30 secs long then warm down to end.

Ashford > Kiliskey > Roundwood > Laragh > Shay Elliott > Grenane > Clash > Cronebeg > Woodenbridge > Arklow > Old N11 > Beehive > Top of Marlton > Rathnew . Ashford
connect.garmin.com/modern/course/11654805

Group 5 - Linus - 10am
Distance - 93km

Group spin 4 hours at 70-80% Hr or level 1-2.
3 x 5 mins during spin on flat HIGH Tempo med to big gear at 90-100 rpm 80-85% HR or mid level 3.
The last 5 mins high tempo near end of the spin and finish it with a short sprint 20-30 secs long then warm down to end.
Ashford > Kiliskey > Roundwood > Laragh > Shay Elliott > Grenane > Clash > Cronebeg > Woodenbridge > Arklow > Old N11 > Beehive > Top of Marlton > Rathnew . Ashford
connect.garmin.com/modern/course/11654805


Weather
Saturday - A frosty start in some places tomorrow morning, but the frost will clear quickly. The last of the rain or sleet on some western and southwestern coasts will clear and the day will be mostly bright, with a mix of sunny spells and cloud and just a few well scattered showers. Cool, top temperatures of 5 to 8 degrees Celsius, in moderate east to northeasterly breezes.
Growing old is Mandatory.... Growing Up is optional.....
Last Edit: by Buzbyjnr.
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Saturday Spins 04 Mar 2016 17:01 #9214

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Aidan Hammond Coached sessions: - Block 2 - Week 2

Routes for Saturday 5th March


Some nice scenic routes today - i've reduced the distance a little for G3, G4 and G5 as there's one or two lumps :evil:

Group 1 - New to Tri - Darren O'Sullivan - 10am
Distance - 42km

Group spin 2 ½ hours at 70-80% HR.
3 X 3 MINS During spin med gear at 90-100 rpm at 80-85% HR.
1 X 3 mins near end high cadence work at 100-110 RPM.
Ashford > Hunters > Newcastle > Kilcoole > Kilquade > Burtons > N11 > Garden Village > Newtown > Dunran > Coynes-X > Ballyhenry > Kiliskey Cross > Nuns Cross > Ballardbeg > Bel-Air > Ashford
connect.garmin.com/modern/course/11345099

Group 2 - JD - 10am
Distance - 61km

Group spin 2.5 / 3 hours at 70-80% HR easy gear s in general.
3 x 3 mins during spin on flat high tempo med to high gear at 85% HR 90-100 rpm.
Do the last 3 min effort near end of spin and finish with a sprint 15-20 secs long then warm down to the finish of spin.
Ashford > Hunters > Newcastle > Kilcoole > Eden Gate > Willow Grove > Freyenstown Hill > Top of Slaughter > Roundwood > Laragh > Bookies > Clara Vale > Garryduff > Glenealy > Bel-Air > Ashford
connect.garmin.com/modern/course/11654779

Group 3 - Colm - 10am
Distance - 86km

Group spin 3 / 3.5 hours at 70-80% HR easy gear s in general.
3 x 3 mins during spin on flat high tempo med to high gear at 85% HR 90-100 rpm.
Do the last 3 min effort near end of spin and finish with a sprint 15-20 secs long then warm down to the finish of spin.

Ashford > Hunters > Newcastle > Kilcoole > Eden Gate > Willow Grove > Altidore > Roundwood > Laragh > Baby Shay > Rathdrum > Avondale > Meetings > Avoca > left over the bridge then take a right as you come out of Avoca > Blindwood > Redcross > N11 > Beehive > Top of Marlton > Ashford
connect.garmin.com/modern/course/11399840


Group 4 - Gaby/Martina - 9am
Distance - 86km

Group spin 3.5 / 4 hours at 70-80% Hr or level 1-2.
3 x 5 mins during spin on flat HIGH Tempo med to big gear at 90-100 rpm 80-85% HR or mid level 3.
The last 5 mins high tempo near end of the spin and finish it with a short sprint 20-30 secs long then warm down to end.

Ashford > Hunters > Newcastle > Kilcoole > Eden Gate > Willow Grove > Altidore > Roundwood > Laragh > Baby Shay > Rathdrum > Avondale > Meetings > Avoca > left over the bridge then take a right as you come out of Avoca > Blindwood > Redcross > N11 > Beehive > Top of Marlton > Ashford
connect.garmin.com/modern/course/11399840

Group 5 - Linus - 10am
Distance - 86km

Group spin 4 hours at 70-80% Hr or level 1-2.
3 x 5 mins during spin on flat HIGH Tempo med to big gear at 90-100 rpm 80-85% HR or mid level 3.
The last 5 mins high tempo near end of the spin and finish it with a short sprint 20-30 secs long then warm down to end.

Ashford > Hunters > Newcastle > Kilcoole > Eden Gate > Willow Grove > Altidore > Roundwood > Laragh > Baby Shay > Rathdrum > Avondale > Meetings > Avoca > left over the bridge then take a right as you come out of Avoca > Blindwood > Redcross > N11 > Beehive > Top of Marlton > Ashford
connect.garmin.com/modern/course/11399840


Weather
Saturday will be cold, bright and breezy, with a mix of sunny spells and occasional cloudy periods. Some scattered showers, a few of hail or sleet, but many places dry. Top temperatures 5 to 8 C., but feeling colder in the fresh and gusty north to northwesterly breeze.
Growing old is Mandatory.... Growing Up is optional.....
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Saturday Spins 04 Mar 2016 17:16 #9215

  • audreyp
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Jamie could you post the map for new to tri spin, think you might have pasted the last weeks one in.
Not familiar with the route so need to get studying :)
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Saturday Spins 04 Mar 2016 17:20 #9216

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should be fixed now, didnt save for some reason. Its a teency bit lumpier than last week... but lots of options for shortcuts
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Saturday Spins 05 Mar 2016 16:29 #9226

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A lovely Spring morning for the new to tri / recovery spin. There were 8 in the group; Anne, Paul, Audrey, Fiona, Orla, Sinead, Fiona and myself. Well done to all as it was a very hilly route with over 500 m climbing in 42 Km. Special mention and welcome to new club member Fiona on her debut club spin. Fiona has a multi sport background as she competed in Tetrathlon and also competes in eventing.
The following user(s) said Thank You: FionaKelly
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