100km South East, Route 10 SE, Ford Avalon Rd, Thornlands, Ormiston, Manly, Cams
North West – 65/70km, Bunya Rd, Samford – Dayboro Rd, Winn Rd, Old Northern Rd, Cams.
Route 26 SE, 90km: Spring wood, Hyper-dome, 7 Sisters, Cleveland, Ormiston, Cams.
90km North East, Route 14 NE, Mango Hill, Redcliff, Sandgate
Up to 3x Mt Gravatt repeats. 1x SE, 2x 25sec Sprints on 1min, and 250m out of Saddle 250m In saddle. 1.40hr.
- 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.
Once at the bottom of the climb, you are to ride out of the Saddle over the last 50m and then sit down once back up to speed and on the decent. On the decent, you can rest up before the next climb. Turn around at the Look Out and regroup at Service
Cams, Manly, Wellington Point, Cleveland, Cams 90km