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TOPIC: Saturday Spins

Saturday Spins 05 Mar 2016 16:41 #9227

  • Buzbyjnr
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well done folks, a few more hills than normal this week. I wanted to go north to make a tail wind home, plus stay off the busier roads. If you managed that route then you are really improving...
Growing old is Mandatory.... Growing Up is optional.....
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Saturday Spins 05 Mar 2016 17:34 #9228

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Buzbyjnr wrote: well done folks, a few more hills than normal this week. I wanted to go north to make a tail wind home, plus stay off the busier roads. If you managed that route then you are really improving...


It's bad enough Jamie when you cycle from home to pick up a spin that goes straight past home. The last 12k back north into that breeze to go home for the second time... couldn't feel any endirphins by the time I got to Newtown! #sensofhumourfailure

Great spin that said :)

G
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Saturday Spins 08 Mar 2016 18:09 #9272

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Jamie
Great routes last weekend
B)
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Saturday Spins 09 Mar 2016 19:06 #9285

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Aidan Hammond Coached sessions: - Block 2 - Week 3 Saturday 12th March

ALL groups will be heading out with Aidan Hammond - please make sure to meet at 9:45am on Saturday, so i get a week off plotting you're pain :whistle:

Weather
A good deal of cloud and moderate, southerly breezes will persist for Saturday. It will be mild and mostly dry, with highs of 9 to 13 C. But a little patchy drizzle will affect parts of the west and northwest coasts at times. Generally dry conditions will develop on Saturday night. Cool, with lows of 3 to 7 C.
Growing old is Mandatory.... Growing Up is optional.....
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Saturday Spins 18 Mar 2016 19:01 #9335

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Aidan Hammond Coached sessions: - Block 2 - Week 4

Routes for Saturday 19th March

Group 1 - New to Tri - Mark Power- 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 > Deputies > Tap > Jack-Whites > Scratenagh > European Golf Club > Humby's Garage > Top of Marlton > Rathnew . Ashford
connect.garmin.com/modern/course/11345099

Group 2 - JD - 10am
Distance - 77km

Group spin 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 > Avoca > Shelton > N11 > Beehive > Top of Marlton > Rathnew > Ashford
connect.garmin.com/modern/course/11654779

Group 3 - Colm - 10am
Distance - 84km

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 > Coynes-X > Dunran > left before Gregs Garage > Callow Hill > Ballyduff > Annamoe > Laragh > Rathdrum > Avoca > Shelton > Old N11 > Beehive > Top of Marlton > Rathnew . Ashford
connect.garmin.com/modern/course/11399840


Group 4 - Gaby/Martina - 9am
Distance - 100km

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 > Coynes-X > Dunran > left before Gregs Garage > Callow Hill > Ballyduff > Annamoe > Laragh > Shat Elliott > Grenane > McCreddin > Aughrim > Ballycoog> Woodenbridge > Arklow > Old N11 > Beehive > Top of Marlton > Rathnew . Ashford
connect.garmin.com/modern/course/11654805

Group 5 - Linus - 10am
Distance - 100km

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 > Coynes-X > Dunran > left before Gregs Garage > Callow Hill > Ballyduff > Annamoe > Laragh > Shat Elliott > Grenane > McCreddin > Aughrim > Ballycoog> Woodenbridge > Arklow > Old N11 > Beehive > Top of Marlton > Rathnew . Ashford
connect.garmin.com/modern/course/11654805


Weather
Saturday will start cloudy and dull in most areas. However, it will be another dry day and sunny spells will develop by afternoon. Winds will stay light, mainly northerly. Highest temperatures 9 to 12 degrees, again a bit cooler on north and east facing coasts.
Growing old is Mandatory.... Growing Up is optional.....
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Saturday Spins 18 Mar 2016 19:29 #9336

  • Markapower
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Colm Flood is taking New to tri on March 19th. Thanks Colm
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