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Post by philsmith on Apr 2, 2015 16:29:59 GMT
Hi All
The Bike Hill Intervals is being run again this year. The programme will last 5 weeks, commencing on Thursday 9th April.
Meeting Point: Taylors Pub Carpark, Kellystown Road. (Near the back of Marley Park) Time : Commencing at 6:30 Equipment Needed: Bike, Cadence Sensor, Weather proof clothing, Lights, Bike and Helmet.
Session 1: 10-15 minutes warmup Main set: 4 (or 6 for some) x c.2Km hill repeats. From Taylors Pub to Tick Noc Car park and return (5-8 minutes)
1. Hill Repeat High Cadence 80+ seated
2. Hill Repeat Seated (1 min) with 10 sec stand sprint and repeat.
3. Hill Repeat Higher Gear, Lower Cadence 60+
4. Hill Repeat Seated (1 min) with 10 sec stand sprint and repeat.
Cool down.
The purpose of hill repeat training is to build strength in the quads, calves and hamstrings. It also improves speed. All reps should be consistent. You should incorporate hill training into your running once per week.
Regards Phil Smith
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Post by ruanep3 on Apr 2, 2015 17:46:56 GMT
Good stuff.
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Post by Keith Bell on Apr 2, 2015 18:16:58 GMT
I'll miss the first week Phil. But looking forward to them after that.
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Post by ConalM on Apr 2, 2015 18:54:38 GMT
Looking forward to them, Phil.
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Post by Mark Cannon on Apr 3, 2015 8:41:21 GMT
Good stuff, see you Thursday Phil.
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Post by sarahoregan on Apr 3, 2015 11:06:58 GMT
Hi, can I check what level the hills are aimed at? I've been out on beginners spins and not so great on the hills but I'm wondering would i need to work on them on my own before I join these sessions? Thanks  |
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Post by britta on Apr 3, 2015 17:00:10 GMT
Hi Sarah, good for every level, I'm utter rubbish at hills so I will go as far as I can, turn around and repeat
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Post by philsmith on Apr 4, 2015 14:44:28 GMT
Hi Sara
This training is available to all levels. It's a hard session and you will progress each week. See you on the 9th.
Phil
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Post by Philip Blake on Apr 5, 2015 17:31:25 GMT
Hi, never did this type of trianing before, but looking forwarfd to it. Philip.
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Post by Philip Blake on Apr 5, 2015 17:32:35 GMT
Hi, I don't have a "Cadence Sensor" does it matter?
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Post by philsmith on Apr 5, 2015 19:10:29 GMT
Hi pblake07
A cadence is a nice to have, but certainly not essential. Last year 50% of the group had cadence sensors, so it is not an issue.
Phil
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Post by chrisbigley on Apr 6, 2015 12:34:32 GMT
I am selling a harming cadence and speed sensor - €25 if anyone looking. Used but still working great
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Post by chrisbigley on Apr 6, 2015 12:35:04 GMT
Garmin not harming - |
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Post by chrisbigley on Apr 6, 2015 12:44:44 GMT
Actually scrap that- I'll give it away to whoever wants it.
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Post by sam on Apr 6, 2015 17:46:49 GMT
Sounds a great offer Chris l will take it. Hope to be there Thursday
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