Intervals 19th Feb 18.30 Kilmashouge roundabout

As race season is fast approaching ,
K Cap Cup,
Nps series
Club league
I will be joining in with Team Worc on there intervals training ,

Anybody that is looking to get fitter , faster, or if you just likes turning them selves inside out you are more than welcome to join in ,

A rough guide is that you would do the hill intervals at 75% of you max effort or heart rate you should not be going flat out , remember you have to do 4 climbs.

It normally consist of 4 climbs 3 long and 1 short but it can change,

Kilmashouge to the mast via Euro sceptic
Ticknock road to the mast
Short tarmac climb
Then down Boneshaker and Dreamtrack and back up Blue light , goat trail Red road to the mast.

This normally runs for 6 to 7 weeks then after that there will be the Tuesday loop which is also very good to get you up to race speed.
I'll be posting up those spins in due course.

Any queries or questions just ask and I'll be more than happy to help out.

You will need a light too.

Ben




Sent from my SM-G955F using Tapatalk

Sounds like a plan...
First climb makes sense.
Second climb... how far down the road do you start?
Third climb... starts at Biking.ie hut?

Thanks Ben

I'll find out more tomorrow night , there is normally a plan at the start by Robin.

But from what I remember the second one is from the hole in the wall to the mast,
And the third one is from the start of the Ticknock Road the T junction just up from the motorway bridge ,
I'll try and post up a Strava link from last year

Sent from my SM-G955F using Tapatalk

Check out my activity on Strava: https://strava.app.link/hsxISksUpU

Sent from my SM-G955F using Tapatalk

So myself , Alfie and Colm P , tackled the intervals for the first time this week , it was a bit windy up top but a great night for , legs felt great , probably went a bit hard to start with but it's the first week so got a bit excited.

More of the same next week.

If you think you'll be slow then you can always set off around 6,20 I think that's the time Colm left and finished with the main group at the end.


See you all next week for more of the same

Sent from my SM-G955F using Tapatalk

Yes, I started early and probably didn’t do the same route but still got in three climbs.

I thought I’d bimble down the last descent until I saw Robin leading the pain train coming down after me. Nothing focuses the mind more than that lot breathing down your neck! Still, great way to finish.

Loads of frogs up there; weird.

Good man Colm, you were pushing on the climb ,

And the frogs , I hate frogs with a passion , why so many ????


Sent from my SM-G955F using Tapatalk

Did 3 x 15 min on the turbo instead...

Will hop on the early start next Tues

Bastille Day ???

Its taken me a while but I now get it 😂😂😂

Sent from my SM-G955F using Tapatalk

I did think about doing them...and then it was wet and dark so maybe next time...might need to start at 4 ish :)

Is this happening tomorrow Ben im going to start off at 5.30

Sent from my LG-H870DS using Tapatalk

Hi Caroline, yes it will ,

Sent from my SM-G955F using Tapatalk