Sunday Spin October 2nd: Novice/Improver/Intermediate levels

[helenfrench]

As our weekend spins return this Sunday, we are trialing three levels of spin which will all go out on Sunday morning from Rathfarnham clubhouse, Main St, Rathfarnham village at 8am. 
The three levels are detailed below. If you are unsure of your level, please err on the side of caution and go with a slower group. It is always better to return home feeling strong, rather than suffering through the spin. It also affects the spin for others at that level in the group. If you feel strong by the time you finish- then move up the next time around!! Please post up if you plan on coming out so we can gauge numbers and have leaders for each group.

Our route this week is as follows: 
Novice/Improver: Rathfarnham/Tallaght/Rathcoole/Newcastle/Celbridge/Maynooth ( and return same way via Celbridge or back via Leixlip and Phoenix Park (c 60km)
Intermediate: Rathfarnham/Tallaght/Rathcoole/Newcastle/Celbridge/Kilcock/Maynooth/Leixlip/Phoenix Park ( c 80km)
Both routes are quite flat 

Cycling etiquette information below. 

NOVICE

Average Speed: 20-22km

Distance: 40-60 km

This spin is aimed at those new to Belpark, triathlon and group spins. Spins will start at around 40km-60 km in length and an average speed of 20-22kph. Great fun for those starting out. This group will always be led by an experienced member of the club, and pace will be carefully controlled to suit the ability of those attending and nobody will be left behind. A small amount of cycling experience is required before attending- you must have previously completed at least 1 sixty min spin.



IMPROVER

Average Speed: 22-25km

Distance: 60-80 km

The improver spin aims to assist people stepping up a level from the novice group. The spin will do similar routes to the intermediate spin but at an easier pace. The distance and pace of this group will progress throughout the year.



INTERMEDIATE

Average Speed: 25-26 km+

Distance: 80-100km

This group is for stronger riders who like bit more of a challenge and are comfortable riding in a group, ascending/descending hills and spending 3+ hours on the bike. Typically this group is made up of the advanced women and intermediate men in the club. Some of the athletes on this spin occasionally take the option to turn off earlier to do a shorter route (i.e. 60km-80km, rather than 100km).

Cycling etiquette info from our website is here www.belparktri.ie/spin-leaders-info/

Here is a nice little video on group cycling etiquette. I particularly like the advice on how to spit properly!  

Helen 

[aiveenk]

Hi Helen
I'm hoping to come to the novice spin tomorrow. I'm new to the club. Do you have directions to the clubhouse?
Thanks, Aiveen

[ellenmurphy]

Hi All,

I am leading the Intermediate spin tomorrow so hopefully there will be a few that come along. As it is only October, now is the time to start building the aerobic base, getting back some fitness and building good habits for the group spins over the Winter. First good habit to enforce is leaving on time. This group will be rolling out promptly at 8am so please arrive by 7.55 at latest.

The pace will be steady and controlled -ie no surging on inclines or when you move to front, no free-wheeling, no half-wheeling, group should not be splitting on ascents or descents.  No one needs to be wrecked at end of spin this time of year. 

 If you have a cadence and HR monitor it would be good to bring these along and we can have a chat en route regarding what zones you should be hitting during the spin.  We can also have a chat about your current fitness levels & this will help determine the 'up and overs', with the stronger cyclists spending more time at front.

 

There is a really good article on how groups can make most of their weekend rides - if people have a read in advance it would be helpful & please ask me if there is any part which doesn't make sense.

www.stickybottle.com/coaching/coaching-its-time-to-assess-your-weekend-group-rides-heres-why/

If we don't have too many stops/delays en route, it might be nice to drop into somewhere like Mayfield in Terenure on way home for a coffee if people aren't in a mad rush.  If you have any feedback after spin (too fast, too slow, leader too bossy!), please let me know and I will feed this back to our training officers or you can contact them directly at [e-mail]

See you in the morning!

Ellen

[GundaDorothea]

Aiveen, I'll come from the Dundrum direction, if that is any help to you.

www.google.ie/maps/place/Rathfarnham+athletics+club/@53.299546,-6.2868548,17z/data=!3m1!4b1!4m5!3m4!1s0x48670bed475e5fd9:0x3684544b62386149!8m2!3d53.299546!4d-6.2846715

I'll be there for the Improver spin.

[sharonmeyler]

For any novices, I'll be leading tomorrow's spin and we'll finalise exact route and distance based on group ability. See you there. Sharon

[helenfrench]

Oct 1, 2016 8:01:16 GMT aiveenk said:

Hi Helen
I'm hoping to come to the novice spin tomorrow. I'm new to the club. Do you have directions to the clubhouse?
Thanks, Aiveen

Welcome to the club Aiveen. Gunda has posted up directions to the clubhouse for tomorrow.

[aiveenk]

Thanks to everyone for the directions and advice. I'll be coming in from the Dundrum direction too.
Aiveen

[Rozn]

Planning to come tomorrow (novice, aiming to try improver in the future).
Thanks, Rozn

[ewhite]

I'll be there for the novice group as well.

Thanks,
Elgiva

[GundaDorothea]

Aiveen, if you like, we can cycle over together. Will send you a message with my phone number.

[jbroaders]

What time would we be back at tomorrow ? Novice - Improvers?

[helenfrench]

John- allow between 2.5 and 3 hours for spin.

[sharonmeyler]

Oct 1, 2016 16:53:30 GMT jbroaders said:

What time would we be back at tomorrow ? Novice - Improvers?

Depends on whether we stop for coffee!

[hani]

Hope to be there

[jbroaders]

Haha Would we be back by 1030 ? Have to be in dundrum shopping zoo at 11am.