Forecast for Sunday is predicting a cool dry day, with an moderate easterly.
This weeks route, from regular guest Paul Harrington is an 82k spin with 633m towards Dungourney, with the wind at our back on the way home:
Option to shorten at Midleton, for a 60km spin.
Coffee stop at Ballyseedy.
Promises to be perfect running weather again tomorrow evening, cool (cold) but dry. Same format as usual, meet at the car park at the city end of the Straight Road at 6:30pm. Be ready to run as we leave pretty promptly on 6:30. The run is suitable for all levels as we take an easy run to the Business and Technology Park on the Model Farm Road and begin the tempo session there. As we run a loop circuit (1km long) nobody really gets dropped as we more or less self sort during the session to groups of equal ability. At the end of the session we regroup and have an easy run back to the Straight Road via Farranlea. For anyone interested in going to the talk on nutrition at 8:00pm in the Mardyke Arena we will be finished in plenty of time for that
Easy run to the Business park
6 x 60m strides
5 minutes tempo with 2 minute recovery jog
4 minutes tempo with 2 minute recovery jog
3 minutes tempo with 90s recovery jog
2 x 2 minutes tempo with 1 minute recovery jog
Easy run back to Straight Road
Just some advance notice about our annual charity cycle in aid of Cork Simon.
For those not familiar with this; every year we nominate one of our Sunday Cycles close to Christmas as a charity cycle in aid of Simon. The format is very simple we meet at the usual time of 9:00am at City Hall we split into groups according to fitness and ability and have the cycle but all meet together at a cafe for coffee. Unlike other Sundays the club buys the coffee and scones but everyone is asked to make a contribution in aid of the Cork Simon Community. The club also adds to the amount collected. This year the cycle is on December 11th and we will all meet for coffee at 11:30 in the cafe in the Ballyseedy Garden Centre.
Please put the date in your diary, there will be a choice of cycle distances and speeds to be decided closer to the date, but probably in a more easterly direction. The homeless situation is worse then ever and Simon do incredible work with those going through hard times. Please try to get along to the cycle, it is usually great fun as people decorate their bikes and themselves in Christmas .hats/lights/Santa outfits whatever rocks your boat! Even if you can’t make the cycle join the rest of us in Ballyseedy for the coffee and throw in a few €uro.
For anyone not in Glengarriff at the club Christmas party we can meet at City Hall at 9:00am. Ger O’Donnell has again offered to lead a beginner spin, probably in the region of 40-50km at a reasonable pace. We can make a decision on routes on the day depending on who turns up
Christmas Party is on this Saturday 26th Nov. There is a good crowd going so it promises to be a great weekend away!
Plan is to meet in Glengarriff at the Glengarriff Park hotel at 10am for tea/coffee and scones, kindly paid for by the Club. Group will split into 2/3 groups for the cycle and set off at the times shown in a previous post for the different routes. Hopefully all groups should meet in Kenmare around the same time for lunch. We will be back in Glengarriff for around 3/4pm. Dinner is at 7pm, so there will be time to watch the rugby match beforehand.
Lots of prizes to be won during the weekend! Will also have a prize for the best Christmas jumper on the night so be creative!
For anyone who has booked alternative accommodation for the Christmas party in Glengarriff on Sat 26th Nov. You will need to let the hotel today (Thursday 24th Nov) know that you will be joining us for dinner this is to ensure that the hotel know the numbers before the weekend. Contact Glengarriff Park Hotel on 027 63000.
Cold evening forecast for tomorrow so wrap up well. Meet at the usual time of 6:30pm at the car park at the city end of the Straight Road. Come ready run as we don’t then to hang about after the appointed time. Session this week:
Easy run from Straight Road to Business Park on the Model Farm Road
6 x 60m strides
4 min tempo with 2 min recovery
4 x 2 min tempo with 1 min recovery
4 min tempo
Easy run back to Straight Road via Farranlea
Rebecca Kinsella, sister of club member John has offered to put on sports nutrition talk for the club.
Rebecca is a qualified Nutritionist, she has completed her Masters Degree in Applied Human Nutrition at Oxford Brookes University where she researched the role of different fats in the diet. Rebecca is also a qualified Nutritional Therapist from The Institute of Health Sciences Dublin.
She has developed her knowledge through both her education and experience working within the nutritional health sector. She has many years experience working with leading supplement brands with a focus and passion for Omega 3 and Vitamin D. Rebecca is passionate about keeping up with the latest scientific research to support her work and deliver the best advice.
The talk will take place after the club run on Weds Nov 30th @ 8:00pm in the Mardyke lecture hall.
As with all of our talks, non-club members are welcome also.
The club Christmas Party takes place in Glengarriff next Saturday, November 26th. Numbers are strong and we are likely to have three groups for the social cycle that morning. I have three suggested routes that should satisfy most palettes…weather dependent!
(Out and back to Kenmare) – 54km with 730m climbing. Start @ 11:00am
(Explore the Borlin valley) – 76km with 1035m climbing. Start @ 10:45am
(Let’s get lost) – 108km with 1756m climbing. Start @ 10:30am
All three routes allow for a coffee stop in Kenmare before all three groups head back to Glengarriff over the Caha Pass. We’ve staggered the start times to try and ensure groups can meet in Kenmare. The limited light means that people should adhere to the start times and also that we can’t be lingering too long in Kenmare for coffee. We want everyone to be up over the Caha pass before the light starts to fade.
Dinner is set for 7pm that evening in the Glengarriff Park Hotel. Any activities after that will not be on a schedule 🙂
I’ve heard talk of one or two possibly cycling down to Kenmare on Saturday and also people looking to cycle back to Cork on Sunday. If you’re driving down on Saturday and would have space for a cyclist or two…and their bikes, please email firstname.lastname@example.org.
Have a look at the routes and decide which one you fancy. Note the start time!
Forecast is for dry weather tomorrow but it’s going to feel really cold. So make sure to wrap up well before heading out. You can always take off a layer as you warm up. There was some frost/icy patches on footpaths this morning so let’s be vigilant on Sunday for any dangerous conditions. I found this useful map on the Cork County council website showing the salting priorities for roads in the county. If conditions look icy for any of our winter spins, we’ll switch to the N22 which is prioritized for salting. I’m hopeful tomorrow might be ok and so I I’ll pitch the following routes.
Long – 83km with 867m climbing
Medium – 63km with 584m climbing
Short – There will be a Beginner Spin this Sunday with Ger O’Donnell leading. The exact route will be decided on the morning but it will be of the order of 40-50km.
Leaving City Hall @ 9am.