Calendar

Jan
22
Tue
Outdoor ride – Corso 2
Jan 22 @ 5:15 am – 7:00 am
  • 4×1 Lap Max Effort, with 1/2 lap recovery between.
  • Do all efforts at 90+Rpm
  • To finish do 2 sets of 10x15sec sprints, with 45sec Recover.
  • 5-10min between sets.
Jan
23
Wed
Outdoor ride – St Peters @ St Peters
Jan 23 @ 5:15 am – 7:00 am

4 or 5 x max efforts from roundabout up the hill  to roundabout with recovery along front of school, between the roundabouts.

Work on getting out of the saddle up the hills and pushing over the top of them.

Jan
24
Thu
Outdoors – Chaple Hill Loop (Ladies Only)
Jan 24 @ 5:15 am – 7:00 am
Jan
25
Fri
Friday Ride – River Loop 40 km Recovery Ride 3 Groups Cruisers / Spinners / Chasrs, Breakaways
Jan 25 @ 5:15 am – 7:00 am

This is a recovery ride

Cruisers depart @ 5:15

Spinners / Chasers depart @ 5:20

Chasers / Breakaways depart @ 5:30

Jan
29
Tue
Outdoor Ride – Long Pocket Repeats
Jan 29 @ 5:15 am – 7:00 am
Session Details
  • 3 sets of 6x30sec Attack Hill Intervals (Alternate between 1 standing, 1 Seated)
  • 1.5min Recovery between attacks and 5min Between sets.
  • High Cadence pedaling (95Plus) RPM on return trip to CCC.

 

Jan
30
Wed
Outdoor ride – Mt Cootha Efforts
Jan 30 @ 5:15 am – 7:00 am

Up to 3 x Mt Coot-tha repeats. 1 x SE, 1 x 20 sec Sprints on 40 sec Easy , 1 x 30sec Stands / 30sec Seated @ Threshold HR (85% of Max) / Power  1.40 hr.

Feb
1
Fri
Friday Ride – River Loop 40 km Recovery Ride 3 Groups Cruisers / Spinners / Chasrs, Breakaways
Feb 1 @ 5:15 am – 7:00 am

This is a recovery ride

Cruisers depart @ 5:15

Spinners / Chasers depart @ 5:20

Chasers / Breakaways depart @ 5:30

Feb
2
Sat
Breakaways – 100/110 km North
Feb 2 @ 5:30 am

100/110km North West, Route 18 NW, Straithpine, Dayboro, Mt Mee, Return

Chasers – 90 km North West
Feb 2 @ 5:30 am

90km – North West Ride – Nebo, Glorious, Cams

Cruisers – 70/75 km South East
Feb 2 @ 5:30 am

70/75km South East, Manly. Wynuum, Wellington Point, Cams