April Cycling Training

Hi all,

We’re now finished the base training for the season and it’s time to up the intensity and introduce more intervals and power work into the training.  

I’ve mapped out the route for April and although it doesn’t look as tough or as long as our other spins to date on paper, it’s the intensity of the spin not the route or distance that’s important from now on.  

Read on for more….

The spin this month will include three threshold intervals and two power climbs so the legs will really feel it by the end.  I hope you can all make it out on Sunday so I can show you where to do the different efforts and where to keep it steady and regroup on the route.  It’s the same route for intermediate and advanced groups but the intensity will be different for each.  This will also allow me to spend time with both groups this weekend and make sure everyone knows what intensity to ride at.

 
Beginners Cycling

Every Sunday – Meeting point: Westwood Clontarf. Start at 9.30am sharp
Duration: 2hrs – 2 hrs 30 mins steady cycling. Introduction to cycling skills. Led by Elena

 
Intermediate and Advanced

Every Sunday – meet around 9.20am, leaving at 9:30am sharp from the Yellow House Rathfarnham
Duration: 2-2hrs30mins. Coached and led by Scott one week each month (April 3rd)
–   Weekly bike session every Sunday. They’re will be an intermediate and advanced group each week.  The route of each session will be set out each month and no matter what level you feel you are at, you will have a group suitable for you.
–   It’s important for all club members make a big effort to make these sessions in order to make them a success. With your support, these will be great training sessions and the benefit of training with a group will help your training improve a lot over the weeks and months ahead.
–   I will be out there one week each month (This Sunday April 3rd) to coach the intermediate/advanced spin.  This is an important spin to try to get to as I’ll be showing you where, when and how to do the different intervals for the month ahead.
 

Below is the route for April for both the Advanced and Intermediate groups:

 
Piranha Intermediate and Advanced Spin March 2011

www.mapmyride.com/routes/view/30724064

I hope to see a big group of you out this Sunday on the bikes for a tough set of intervals!
 

See you Sunday morning,
Scott