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Here’s a good Turbo Session to do if you want one.
0-10 Mins – Warm UP
10-15 Mins – Tempo Zone3 (Slightly uncomfortable) / Cadence 90+
15-20 Mins – Spin/Recovery
20-25 Mins – Tempo Zone3 (Slightly uncomfortable) / Cadence 90+
25-30 Mins – Spin/Recovery
30-31 Mins – Hard Z4 (Uncomfortable)/Cadence 100+
31-34 Mins – Spin/Recovery
34-35 Mins – Hard Z4 (Uncomfortable)/Cadence 100+
35-38 Mins – Spin/Recovery
38-40 Mins – Tempo Zone3 (Slightly uncomfortable) / Cadence 90+
40-43 Mins – Spin/Recovery
43-45 Mins – Tempo Zone3 (Slightly uncomfortable) / Cadence 90+
45-48 Mins – Spin/Recovery
48-50 Mins – Low Cadence <80 Lower Z3/Simulate a Climb
50-60 Mins – Cool DownEnjoy
CassoHi Guys, just did a quick recce going to move the spin to 10am start, a bit icy out there at minute
CassoGuys Check the website in the am before you head, if it’s frosty/icy will change the route or move it to a later time. Most likely head towards the coast.
CassoMaybe a problem with Garmin, sometimes happens when they are doing an update.
Don’t panic have a beer and try again tomorrow
CassoRe 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 🙂http://www.strava.com/routes/1229208
Casso
Sorry just wanted to add these Spins are Social for the month of December,
For any newbies/beginners please try and get to these sessions they are at a casual pace nothing crazy you WON’T be left behind.
We will be doing some drills to help you become more confident on your bike and you will learn the skills to ride on the road and in a group.
Don’t be afraid to turn up we were all beginners/newbies at some stage and it’s a great way to learn and meet your fellow Piranha’s.
Any questions or concerns you can contact me through the website or email me cyclefitireland@gmail.com
CassoThanks Guys,
Really enjoyed it, a lot different experience coaching a cycle rather than just cycling. Hope you all took something good away from it.
Yes Ciara I think we will move Sundays Spin to a latter time of 10am and it will be a Social Spin for coffee and cake (great for hangovers).
CassoCool Thanks Guys,
We will make it UCD sports campus this Sunday to begin with, next up is coffee stops ! (have to have good cake)Casso
Hello Again,
Re Sunday Spins they will begin on the 7th of December re the main Coaching Post on the Site.
There will be NO CLUB CYCLE tomorrow 30th November.Casso
@emertighe wrote:
Pick me! Pick me Richie. Pretty please.
Ps I’ll sort out swim coach O D.Emer your only an intermediate swimmer!
😆
