Sunday 18th Bike Spin

[Wolf]

Any idea of the route.

[AnthonyM]

Hi Guys

Weather forecast is very bad for tonight so it unlikely tomorrow’s spin will go ahead. I will post up by 08:15am to confirm. If you don’t have a turbo, conditions might improve by 12:00 to get out for a few hours but only go out if you are sure it is safe to cycle.

All the best,

Anthony

[AnthonyM]

Hi all,

Due to the freezing temperatures over night and the rain and snow forecast for this morning, the spin is cancelled. A turbo, MTB or even cyclocross ride would be a great replacement.

See Casso’s turbo above if you want to get a short session in.

Here’s another for anyone who wants something a little longer:

Warm up
5 min zone 1
5 min zone 2
5 min zone 3
5 min easy spin

Cadence drills
5 x 1 min zone 3 @ 110rpm, 1 min easy @ 90rpm

Main
30 min mid zone 2
5 x 40 sec sprint, 20 sec easy
20 min upper zone 2 – lower zone 3
5 x 30 sec sprint, 30 sec easy
10 min zone 3 (solid tempo)
5 x 20 sec sprint, 40 sec easy
5 min sweet spot (upper zone 3 – lower zone 4)

Cool down
10 min easy spin

Be very careful if you’re brick running!!!!

All the best,

A

[John Kearney]

Lots of cycle crossers in the Phoenix Park this morning, looks like fun.

Shame this session was cancelled, it was lovely up the park.

If anyone fancies some mid-week lunchtime laps I could always use the company. It’s about 10k around.

John

[casso]

Yeah John,
Cyclocross is great fun and also one of the hardest most painful racing hrs on a bike that you could experience. I love it ! Definitely worth a go if your interested.
Was a shame the session was cancelled unfortunately we had to make that call, health and safety is more important.
Casso

[Author]

Posts