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Be Careful on the roads especially back roads may be best to stick to the main roads as there is a lot of flooding, stick some lights on your bikes as well.
If you don’t fancy venturing out here’s a couple of turbo sessions
If you didn’t race yesterday
Time -Description-Zone
0-10 Warm Up 2
10-13 Steady Climb (Normal Climbing Pace) 3
13-15 Recovery/Spin 2
15-16 Fast Interval (Big Gear Cadence 90+) 3-4
16-18 Recovery/Spin 2
18-23 Steady Climb (Normal Climbing Pace) 3
23-25 Recovery/Spin 2
25-26 Max Resistance (In Saddle) 3-4
26-28 Recovery/Spin 2
28-30 Fast Interval (Big Gear Cadence 90+) 3-4
30-32 Recovery/Spin 2
32-35 Steady Climb (Normal Climbing Pace) 3-4
35-36 Fast Interval (Big Gear Cadence 90+) 3
36-38 Recovery/Spin 2
38-40 High Cadence >100rpm 2-3
40-50 Climb (start in Big Ring @front/Low Gear @back then drop a gear every min) End up last min in hardest gear. 2-4
50-60 Cool Down 2-1If you were Racing
Time -Description-Zone
0-10 Warm Up 2
10-15 High Cadence 100-110 rpm 3
15-20 Low Cadence <75rpm 2
20-25 High Cadence 100-110 rpm 3
25-30 Low Cadence <75rpm 2
30-35 Recovery/Spin 2
35-40 High Cadence 100-110 rpm 3
40-45 Low Cadence <75rpm 2
45-50 High Cadence 100-110rpm 3
50-55 Low Cadence <75rpm 2
55-65 Cool Down 2Casso
Hi Guys/Gals,
Tomorrow looks like it should be dry but very windy. So best to keep the Spin out of the Wicklow hills.
Wrap up well and bring a Rain Cape too.Here’s a Northside Route, keep it nice and steady (coffee @Ruby’s in Ballyboughal)
https://www.strava.com/routes/2007595
Casso
Well done great group/spin this evening ! Sorry I didn’t catch up with you on the easy back we had a double punture
Sent from my iPhone using Tapatalk
Bike Session on Thursday will be departing Clontarf @7pm at the Monument at the start of the bike lane opposite the Garda Station.
Alternatively meet at the Marine Hotel Sutton @7.15-7.20.All levels welcome, we will be doing some hill repeats on the sutton side of howth, so will be done at your own pace ! (I’ll push you a little)
CassoWell Done Guys and Gals great spin today,
we were blessed with the weather! Had a lovely sunny spin, that’s grand Ronan I figured you were ok and hungry for Lunch !
CassoHi Darragh,
I used 2 x bottle cages for liquids one on the aerobars and one on the downtube, I had a cage and bracket behind the saddle to carry my spares/mini pump CO2. I taped Gels to the toptube too.
I also put on a jersey for the 1st lap of the bike with more nutrition and a small bottle of water which I discarded soon after. (A wonderful German couple actually took it from me and gave it back to me as I entered the finishing Stadium)
Check out the distance between Aid Stations and what products they have and also if they agree with you! And practice in training your nutrition and also how to change a punture/use Co2.
Casso
