Thursday /Sunday Spins

[casso]

Don’t forget usual Thursday session 7pm @ the start of the bike lane opposite the Garda station in Clontarf and 7.20 at the Marine Hotel Sutton.

I’m away for the next two week on my holidays but the Thursday and Sunday sessions will be at the same times and meeting places. I’ll check the weather forecast for the Spin on Sunday as it’s not supposed to be great and post up some routes.
Post up if your planning to Cycle Sunday as most are racing in Athy.
Casso

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[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

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