Cycle Speed work and beginners group starts Sat 25th March…

Time-Trialists & Duathletes

Location:

Meet 9am Saturday 25th March & every Saturday at AppleGreen until further notice

What we’ll be doing is…

• Cycle as group and easy speed to start of Time-Trial Course (on N5 near Charlestown)

• Rider 1 – heads off on own and rides hard for 4 minutes & then takes 3 minutes rest (still riding but in easy gear)
• Rest of group then rides really slowly in easy gear
• Rider 2 – after 4 minutes rides hard for 4 minutes & then takes 3 minutes rest (still riding but in easy gear)
• Rider 3…

‘Hard’ isn’t sprinting. It’s the fastest pace you can sustain for 4 minutes.

You’ll need to bring a watch or bike computer to time 4 and 3 minutes.

Each person repeats this 5x

• Easy ride back to town

More or less a hard training session to get you fast within an hour.

• Anyone wanting to combine this with a run could return to amenity park (suggestions open) & go from there

Beginners

Beginners wanting to get started should meet at same time and head out with the time-triallists group and undertake the Time Trial route as a group at a very easy steady pace.