Hello Guys
We will meet tomorrow in Clontarf @11 (see meeting location below) due to the Christmas Party/Weather conditions. We will head along the coast to Lusk/Skerries via Portmarknock,Malahide and back again it will be roughly 60k at a easy pace all groups are welcome, if you are a new or a beginner post up if you want me to meet you earlier @10.30 and go through riding in a group/etiquette and practice it.
Wrap up well, Make sure your bike is in good working order, tyres pumped up and CLEAN !
Have 2 spare tubes, tyre levers and either a pump/CO2 cannisters. Two bottles with whatever you like to drink, food and money. And weae adequate clothing ie NO SHORTS !
Come with a Smile!
IF the weather is still bad do this turbo session.
I’ve Included some one legged drills do it with an easy gear small chainring at the front and midway at the back try and keep the pedal stroke smooth.
Put a big focus on getting a smooth pedal stroke for this one especially the first 30 mins.
Time
0-10 Mins -Warm Up
10-14 Mins – One Legged Drills (See description below)
14-16 Easy/Spin Recovery
16-18 Mins -High Cadence (90-100rpm) (Small Chainring on the front)
18-20 Mins -Low Cadence (60-70rpm) (Big Chainring on the front)
20-22 Mins -Easy Spin/Recovery
22-24 Mins -High Cadence (90-100rpm)
24-26 Mins -Low Cadence (60-70rpm)
26-28 Mins -Easy Spin/Recovery
28-30 Mins -High Cadence (90-100rpm)
30-32 Mins -Low Cadence(60-70rpm)
32-35 Mins -Easy Spin/Recovery
35-37 Mins -Fast Interval (Slightly uncomfortable pace you can hold for 2 Mins)
37-39 Mins -Easy Spin/Recovery
39-41 Mins -Fast Interval (Slightly uncomfortable pace you can hold for 2 Mins)
41-43 Mins -Easy Spin/Recovery
43-45 Mins -Steady Climb (Mix in and out of the saddle)
45-47 Mins -Easy Spin/Recovery
47-49 Mins -Steady Climb (Mix in and out of the saddle)
49-50 Mins- Fast Interval (Slightly uncomfortable pace you can hold for 1 Min)
50-60 Mins Cool Down EASY Spinning
60-65 Mins Stretch https://www.youtube.com/watch?v=1VCM7xnL2QY
One Legged Drills as
30secs Left leg only (clip out your right leg)
30secs both legs
30secs Right leg only (clip out your left leg)
30secs both legs
30secs Left leg only (clip out your right leg)
30secs both legs
30secs Right leg only (clip out your left leg)
30secs both legs
Check it here
Re tomorrow,
Not going to head as far as Skerries just in-case the weather is similar to this morning (checked the weather forecast) , these roads should be gritted and free from ice later in the morning.
Here’s the new route 🙂
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