January Bike Training

Hi all,

We had a very good spin last weekend despite the cold and didn’t have any trouble with ice on the route we chose.  

I’ve suggested similar costal routes for the rest of the month, which should be still ok to ride on unless we get severe frost.

Read on for more….

Every Sunday
 meet around 9.20am, leaving at 9:30am sharp from the Yellow House Rathfarnham

–   weekly bike session every Sunday. They’re will be a beginner, 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 (two this month) to coach the intermediate/advanced spin and they’re be a rota of leaders to look after the beginner spin each week.

Below is what you should all be aiming for on the spins.  The variation in speed/time is in there to cover differences in hilly compared to flat spins.

Beginners:

Generally you’re aiming to do an average Speed of 21-25km/hr over 40-55km distance. Approx 2-2hrs30mins in total (peddling time)

Absolute beginners may do slightly less distance but at similar speeds, so they will be fine with the group, they just may need to turn back early on spins to start with and build up to the full distance.

Intermediate:

Generally you’re aiming to do an average Speed of 25-27km/hr over 70-85km distance 2hrs30 – 3Hrs max in total (peddling time)

Advanced:

Generally you’re aiming to do an average Speed of 27-30km/hr over 70-90km distance, around 2hrs30mins-3hrs in total (peddling time)

This months routes:

Beginners –

http://www.mapmyride.com/routes/view/26934932

Intermediate/Advanced-

http://www.mapmyride.com/routes/view/26905816

Time now to knuckle down and make up for missed training due to the snow in December.  So I hope to see you all out this Sunday!

Keep peddling,

Scott