Tuesday 4th January Interval training starts Foxrock Church 6.30

6.30 Foxrock Church
warm up by spinning out to Dalkey via Glenageary
then 3 x Laps of Killiney - Flat out up the climb on the vico road and coast back down via Dalkey village.

thats

Warm up
Flat out up the hill
sprint to the arch , then roll back down..
we'll do the loop once then you're on your own x 2

requirements

a bike ( doesn't have to be a road bike !!)


Coach Devil *******

I'll be along for this if that's ok?

of course , its open to all.

Yea me too
I can show you the reverse route down vico and up knocknacree road, it's much better and u will love it
Cheers

Terry, my coaching session, my route..i know all the routes..shutup and start training !!

Ok No problem just a thought.

Don't think..pedal !!

now kids,as demonstrated yesterday by the huge difference in pace between the lads who've been training on the road as a group and the lads who haven't , this is what you should be at every week. Tuesdays intervals and Thursday long spin.
The last thing most of you need is more technical spins.

I did my interval training last night, so its out on the MTB tonight. Can't make it as far a Foxrock anyway.

savage, thats all I'll say....great to see SteT back..and hats off to DaveK on his MTB...very brave !!! I don't know what RichieL was up to ? he came he saw he was going the wrong way !!

http://connect.garmin.com/activity/61962132

Well that was a short but very tough 3 laps of Killiney hill spin, and to cap it all off I got a puncture on the way home!!

Nice, really enjoyed that and the legs felt quite snappy this evening. It's a savage feeling climbing at such speed, definitely the best bit of road biking.
We're going to kick some ass this year, oh yeah!

Forgot to add that I would never push myself that hard on my own, you really need to be getting out with a group to get the adrenaline going

you said it, my little intercontinental Ballistic missile..the savagery unleashed in 2011 will be relentless !!

yea was great
i think i missed the point of it all, as i don't understand "interval training"
but after the feed of pints i had last night I was just glad to be out
maybe someone can explain all this interval stuff sometime
im lost but happy to have been out
as max said there's no way you would push that hard on your own
cheers for having me along
we should all bail into my house for tea brack next week

6.30 Foxrock Church
warm up by spinning out to Dalkey via Glenageary
then 3 x Laps of Killiney - Flat out up the climb on the vico road and coast back down via Dalkey village.

thats

Warm up
Flat out up the hill
sprint to the arch , then roll back down..
we'll do the loop once then you're on your own x 2

requirements

a bike ( doesn't have to be a road bike !!)


Coach Devil *******

I'll be along for this if that's ok?

of course , its open to all.

Yea me too
I can show you the reverse route down vico and up knocknacree road, it's much better and u will love it
Cheers

Terry, my coaching session, my route..i know all the routes..shutup and start training !!

Ok No problem just a thought.

Don't think..pedal !!

now kids,as demonstrated yesterday by the huge difference in pace between the lads who've been training on the road as a group and the lads who haven't , this is what you should be at every week. Tuesdays intervals and Thursday long spin.
The last thing most of you need is more technical spins.

I did my interval training last night, so its out on the MTB tonight. Can't make it as far a Foxrock anyway.

savage, thats all I'll say....great to see SteT back..and hats off to DaveK on his MTB...very brave !!! I don't know what RichieL was up to ? he came he saw he was going the wrong way !!

http://connect.garmin.com/activity/61962132

Well that was a short but very tough 3 laps of Killiney hill spin, and to cap it all off I got a puncture on the way home!!

Nice, really enjoyed that and the legs felt quite snappy this evening. It's a savage feeling climbing at such speed, definitely the best bit of road biking.
We're going to kick some ass this year, oh yeah!

Forgot to add that I would never push myself that hard on my own, you really need to be getting out with a group to get the adrenaline going

you said it, my little intercontinental Ballistic missile..the savagery unleashed in 2011 will be relentless !!

yea was great
i think i missed the point of it all, as i don't understand "interval training"
but after the feed of pints i had last night I was just glad to be out
maybe someone can explain all this interval stuff sometime
im lost but happy to have been out
as max said there's no way you would push that hard on your own
cheers for having me along
we should all bail into my house for tea brack next week