Thursday /Sunday Spins

[barryomahony]

I’m planning on going on the cycle on Sunday

[SINEAD H]

I’m planning Sunday cycle too ta

[jamesn]

Planning to head out, will drop by westwood for 8.30am, planning to head to Skerries and back – 75k or so.

[casso]

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

[barryomahony]

Thanks Casso

I’ll be at Westwood at 8:30.

[casso]

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 2-1

If 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 2

Casso

[Author]

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