Sunday 18th Bike Spin

[casso]

Hey Guys,
This Sunday’s spin we are meeting at the papal cross @9, looking at the weather forecast Sunday will be cold and maybe some sleet or snow, keep an eye on the website for details if the weather is bad we won’t go ahead with it for safety reasons.
Casso

Here’s a Turbo Session for Sunday if it’s off

0-10 Warm Up
10-15 Tempo Z3 (Uncomfortable) Zone 3
15-20 Spin/Recovery Zone 2
20-25 Tempo Z3 (Uncomfortable) Zone 3
25-30 Spin/Recovery Zone 2
30-31 High Tempo/Sub Threshold (Push Hard) Zone 3-4
31-35 Spin/Recovery Zone 2
35-36 High Tempo/Sub Threshold (Push Hard)Zone 3-4
36-40 Spin/Recovery Zone 2
40-45 Tempo Z3 (Uncomfortable) Zone 3
45-50 Steady Climb (Normal Climbing Pace) Zone 3
50-60 Cool Down Zone 2

[Wolf]

Any idea of the route.

[AnthonyM]

Hi Guys

Weather forecast is very bad for tonight so it unlikely tomorrow’s spin will go ahead. I will post up by 08:15am to confirm. If you don’t have a turbo, conditions might improve by 12:00 to get out for a few hours but only go out if you are sure it is safe to cycle.

All the best,

Anthony

[AnthonyM]

Hi all,

Due to the freezing temperatures over night and the rain and snow forecast for this morning, the spin is cancelled. A turbo, MTB or even cyclocross ride would be a great replacement.

See Casso’s turbo above if you want to get a short session in.

Here’s another for anyone who wants something a little longer:

Warm up
5 min zone 1
5 min zone 2
5 min zone 3
5 min easy spin

Cadence drills
5 x 1 min zone 3 @ 110rpm, 1 min easy @ 90rpm

Main
30 min mid zone 2
5 x 40 sec sprint, 20 sec easy
20 min upper zone 2 – lower zone 3
5 x 30 sec sprint, 30 sec easy
10 min zone 3 (solid tempo)
5 x 20 sec sprint, 40 sec easy
5 min sweet spot (upper zone 3 – lower zone 4)

Cool down
10 min easy spin

Be very careful if you’re brick running!!!!

All the best,

A

[John Kearney]

Lots of cycle crossers in the Phoenix Park this morning, looks like fun.

Shame this session was cancelled, it was lovely up the park.

If anyone fancies some mid-week lunchtime laps I could always use the company. It’s about 10k around.

John

[casso]

Yeah John,
Cyclocross is great fun and also one of the hardest most painful racing hrs on a bike that you could experience. I love it ! Definitely worth a go if your interested.
Was a shame the session was cancelled unfortunately we had to make that call, health and safety is more important.
Casso

[Author]

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