March Cycling Training

Hi all,

Hopefully you’ve all been getting in some good spins on the bike lately.  We’re into the last month now of base training before we begin to up the intensity and introduce more intervals into the training next month.  

I’ve really good challenging routes mapped out for March.  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.

Read on for more….

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/Tadhg/John

Intermediate and Advanced

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

Duration: 2hrs30mins-3Hrs. Coached and led by Scott one week each month (March 13th)

–   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 March 13th) to coach the intermediate/advanced spin.

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)

Below are the routes for March for both the Advanced and Intermediate groups:

Piranha Intermediate Spin March 2011

www.mapmyride.com/routes/view/29366568

Piranha Advanced Spin March 2011

www.mapmyride.com/routes/view/29366832

Hope to see a big group of you out this Sunday on the bikes for a good spin!

Keep peddling,

Scott