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TOPIC: Saturday Spins

Re: Saturday Spins 02 Jan 2013 13:32 #125

  • Buzbyjnr
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Saturday 5th January

Starting the year with an easy spin to either rest the legs of those who put in the miles over the Xmas break, or to ease into the build up of training!

Between now and May is the most important time for building your endurance and strength base, in all 3 disciplines! We will be following a similar format to last year by developing the training sessions in blocks.

Block 1 - 8 weeks Total - 2x sets of Easy, Med, Hard, V hard weeks.
January 5th - Feb 23rd.
The primary focus of these weeks is Strength and Endurance. higher volume, lower intensity. We will gradually include more climbing work into the programme, to develop leg strength, which is ideal for bike leg of Triathlon. Seated climbing efforts with some overgear sessions.

Block 2 - 8 Weeks Total - 2x sets of Easy, Med, Hard, V hard weeks.
March 2nd - 20th April
This block we will move to a 50:50 split between Endurance and Speed, starting to include lapped routes/ intervals, to be ridden at a higher intensity.

Block 3 - 6 Weeks - Easy, Med, Hard, Med, V hard
27th April - 1st June
This is where we will fine tune your preparations for the season, with a focus on higher intensity race specific efforts - we will look to devise sessions specific to your race distance... e.g. Sprint/Standard - High Threshold work with tempo runs off the bike, Half/Iron distance Z2 sub-threshold sessions, with paceline sessions.

from 1st June Summer maintenance spins!

Block 1: Week 1 - Easy

Group 1 - 50km - Leader – Jamie Bray
Av - 20-22 KPH
Ashford – Wicklow - Brittas Bay - Jack Whites - Deputies Pass - Glenealy - Miltown Lane - Ashford

Group 2 - 65km - Leader - John Darcy
Av 24kph
Ashford – Bel Air - Glenealy - Rathdrum - Meetings - Avoca - Shelton - Arklow - Arklow Rugby Club - N11 - Romany Stone - Deputies Pass - Glenealy - Miltown Lane - Ashford

Group 3 - 65km - Leader - Brendan Borland
Av 25kph
Ashford – Bel Air - Glenealy - Rathdrum - Meetings - Avoca - Shelton - Arklow - Arklow Rugby Club - N11 - Romany Stone - Deputies Pass - Glenealy - Miltown Lane - Ashford

Group 4 - 70km - Leader – Owen Morris
Av 26kph
Ashford – Bel Air - Glenealy - Rathdrum - Meetings - Avoca - Woodenbridge - Arklow - Arklow Rugby Club - N11 - Romany Stone - Deputies Pass - Glenealy - Miltown Lane - Ashford

Group 5 - 90km - Leader – Noel Conway
Av 27+kph
Ashford – Bel Air - Glenealy - Rathdrum - Clash - Aughrim - Woodenbridge - Arklow - Arklow Rugby Club - N11 - Romany Stone - Deputies Pass - Glenealy - Miltown Lane - Ashford

Weather Forecast
Saturday will start off mostly dry. However, rain will spread from the west later in the day and will clear overnight with clearer, colder conditions following and a risk of frost.
Growing old is Mandatory.... Growing Up is optional.....
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Re: Saturday Spins 09 Jan 2013 18:05 #163

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Saturday 12th January

Last week was an easy week, however some individuals took it upon them to ride far too hard. There will be plenty of time for the tough sessions, so please listen and work with your group leaders.

Also, i recieved a couple of independant complaints from local drivers about WTC members weaving all over the road, (specifically at the end of the spin, coming through the back lanes in Miltown after the Gleneally sprint.) YOU MUST ADHERE to the rules of the road at ALL times, no more than 2 abreast, and DO NOT cross the white line. Remember you are representing the club, each group is emblazened with the club gear/logo, so riding like a tw@t will only serve to give the club a bad name!


Block 1: Week 2 - Medium
Longer distance this week, with a few more climbs thrown in. Ride at a steady controlled pace, building in the first 45mins, then regular rotations at the front.

Group 1 - 50km - Leader – Jim Corbett
Av - 20-22 KPH

Ashford – Cullenmore - N11 - Newtown Mnt Kennedy - Kilpeddar - Eden Gate - Kilcoole - Newcastle - Rathnew - Ashford

Group 2 - 65km - Leader - John Darcy
Av 24kph

Ashford – Bel Air - Glenealy - Rathdrum - Clash - Aughrim - Woodenbridge - Rathdrum - Glenealy - Miltown Lane - Ashford

Group 3 - 80km - Leader - Owen Morris
Av 25kph

Ashford – Bel Air - Glenealy - Rathdrum - Clash - Aughrim - Tinahely - Aughrim - Woodenbridge - Rathdrum - Glenealy - Miltown Lane - Ashford

Group 4 - 80km - Leader – Brendan Borland
Av 26kph

Ashford – Bel Air - Glenealy - Rathdrum - Clash - Aughrim - Tinahely - Aughrim - Woodenbridge - Rathdrum - Glenealy - Miltown Lane - Ashford

Group 5 -105km - Leader – Noel Conway
Av 27+kph

Ashford – Bel Air - Glenealy - Rathdrum - Clash - Aughrim - Tinahely - Shilelagh - Aughrim - Woodenbridge - Rathdrum - Glenealy - Miltown Lane - Ashford

Garmin Route here
connect.garmin.com/course/2677787
Group 2 - turn at Aughrim
Group 3 and 4 - turn at Tinahely
Group 5 - Shilelagh

Weather Forecast
Outbreaks of rain in the south and isolated showers in the east will tend to die out on Saturday and sunny intervals will develop. Winds will be moderate, locally fresh, east to northeast, making it feel rather cold.
Growing old is Mandatory.... Growing Up is optional.....
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Re: Saturday Spins 11 Jan 2013 14:33 #177

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Folks, keep an eye on the forum first thing tomorrow morning, as the roads may be too dangerous to cycle tomorrow,
Growing old is Mandatory.... Growing Up is optional.....
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Re: Saturday Spins 11 Jan 2013 15:04 #178

  • Annieb
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Hi All,

Mark F asked me to pop this post up, he is thinking of going to Ballinastoe in the morning for some MTB fun if the road cycle is cancelled...
Is anyone interested?
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Re: Saturday Spins 11 Jan 2013 15:10 #179

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I'm in! Only if too bad to road tho!
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Re: Saturday Spins 11 Jan 2013 15:22 #181

  • Annieb
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Me too.
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