CTC Tuesday Evening Time Trials – Starting May 5th

JOC_May29_TTThe CTC Tuesday evening time trials will start on the first Tuesday in May, the 5th.  The time trials start at 7:00pm sharp on the old road to Carrigtohill, just past the Ballyseedy Retail Centre, the route is shown here.  There is no registration  needed for the TTs just turn up on the evening before 7:00pm ready to ride.  There is also no cost to take part. Queue up by the timekeepers, one of them will take your name and another will let people off at 30s intervals.  When you pass the timekeepers at the finish shout out your name, loudly, it is hard to remember everyone!

People need to be very aware that there are no road closures and the road at times can be quite busy particularly near the church at Glounthaune and at the shop just after.  Normal rules of the road apply!

Many people make the evening a brick session  by going for a run after the TT, one of the route options for the run is given here.  A club league is run over 10 weeks of the TTs, the league section will start in early June and will be flagged on this site and FB.  We need 3 timekeepers every evening, appeals will be coming out this coming week from the coordinators; Jane McGrath and Dave Egan.  Members of our neighbouring tri clubs are welcome to take part, must show TI card, but the league is confined to CTC members. If members of other clubs are taking part regularly it would be great if they took a turn timekeeping.  The league will be scored from your best 6 TT times across the 10 league races.  To be part of the league members MUST timekeep at least one evening over the summer.  The TTs will run to the last Tuesday in August, the last evening will be some kind of novelty event with prize giving afterwards, probably somewhere like the “Elm Tree” which is on the course.  The TTs are an ideal way to get some speedwork on the bike into your training programme.  The events are also ideal for both beginners and our more experienced athletes.

Monday cycle, Apr 27

So we’ve been building up nicely over the last few weeks, increasing the amount of time spent at TEMPO and HARD intensity levels.  Hopefully over the course of the last month, you’ve been seeing some improvement on the Glen Rd climb.  After this Monday’s session we’re going to change venue, so it’s time to let rip on this climb….sort of.  The plan for Monday is as follows:

  • 3 mins TEMPO
  • 5 x (5 mins HARD, recover for 5mins)

The first TEMPO effort is just to wake up the legs.  For the next 5 HARD efforts you’re aiming for or just above threshold intensity.  And rather than trying to set a PB on the first one, you’re ideally looking to have 5 even efforts, i.e. reach the same point on the climb each time.  These efforts are tougher than in previous weeks and so the recovery is longer.  Make sure to get at least 5 mins easy pedalling in between each interval.  So, as a rough guide, you should keep pedalling easy up the climb for another 2mins after you finish each interval, then turn around, descend and start straight into the next interval.

Since we work off time and not the distance to the top of the hill, it works out roughly that everyone completes the session together, regardless of ability.  We cycle from the meeting point to the top of the airport hill up the road at the back of the Bull McCabe’s.  Some sections of this are steep.  We’ll going up these slowly as a group, at low cadence, focusing on pedaling technique.  It would be advisable to have done a short warm up spin before attempting this.  We will advise on intensity, technique and safety issues.  Bring your own watch for timing purposes.

Meeting point is Travelodge, near Kinsale Rd roundabout.   Leaving @ 6.30pm sharp.

Sunday Cycle April 26th

Beginner_BikeThe weather looks like it will not be quite as good as recent weeks but the forecast is for just the possibility of a couple of showers.  It also will not be as warm as we have got used to, so add a layer.  Still getting biggish numbers so as usual we will split into groups of equal ability on the morning.  The route proposed is heading out East Cork to Castlemartyr, on to Garryvoe, hastily passing Ballymaloe in case anyone won the lotto and wants to go in for coffee, through Cloyne and back to the main road at Midleton.  A better option for coffee is Ballyseedy.  Route is about 8okm.  Not as much climbing as some of the other routes but a nice change.  Meet at the usual time of 9:00am at City Hall.  Theree are a few alternative routes for those that want a shorter spin, for example round Great Island(Cobh) rather than heading to Castlemartyr.

Saturday cycle, Apr 25

Cycle_toonForecast is for a light SW breeze for Saturday morning with some rain likely.  Temperature doesn’t look too bad though.

Suggested route for ‘normal’ people is 120km long and sticks to pretty good roads without too much climbing.  Working together, should be a definite sub-4hr spin.

For the Iron persons amongst us, I’ll pitch this route.  180km and generally good surfaces with plenty opportunities to stop and refuel if needed.

Leaving City Hall @ 7:30am.

Kinetic Revolution run technique workshop – Last chance to register!!

James-Dunne-RunningThere are still a few spaces left for both workshop sessions this Saturday.  These workshops provide a great opportunity to get expert advice on good running technique and individual analysis on areas you may need to work on.  Suitable for all abilities and the main focus will be on technique.  This will not be an intense session.  Register here.

Track Session Wednesday April 22nd

greek_runA mixed session this week, incorporating 800s, 400s and 200s.  Good numbers turning for the first few weeks.  The full session is below:

Warm Up

10-15 minutes jog

Dynamic stretch

6 x 60m strides

Main Set:

2x(800 w. 200 jog, 2×400 w. 100 jog, 2×200 w. 200 jog)

Take 400 easy between the sets

Cool Down:

15 mins easy.

Monday cycle, Apr 20

  This week we’ll aim for a slight progression on what we did last week.  The plan for is as follows:

  • 5 x (6 mins TEMPO leading straight into 90s HARD, recover on descent)

Since we work off time and not the distance to the top of the hill, it works out roughly that everyone completes the session together, regardless of ability.  We cycle from the meeting point to the top of the airport hill up the road at the back of the Bull McCabe’s.  Some sections of this are steep.  We’ll going up these slowly as a group, at low cadence, focusing on pedaling technique.  It would be advisable to have done a short warm up spin before attempting this.  We will advise on intensity, technique and safety issues.  Bring your own watch for timing purposes.

Meeting point is Travelodge, near Kinsale Rd roundabout.   Leaving @ 6.30pm sharp.

Sunday Cycle April 19th

Cycle_toonUsual Sunday cycle tomorrow, April 19th.  Meet at the usual time and place, 9:00am at City Hall.  Route will be down to Kinsale, there are three different route options and we can decide on the day depending on the mix of abilities that turn up on the morning.  Weather looks like its going to be good, time to lose the leggings and break out the shorts!!  The route shown is what we had been calling the “intermediate” route through Dunderrow, there is a longer option through Ballinadee and shorter turning off at Half-Way.

Kinetic Revolution Workshop Opening to Non-CTC Members

James-Dunne-RunningThe take up of available slots on the Kinetic Revolution Run Technique Workshops has been very slow.  For that reason we are going to open up the remaining slots to some of the other local tri clubs.  If we left the numbers as they are we would lose quite a bit of money on having James over.  If you intend registering I would do so now, there are places available for both the morning and afternoon sessions.  We had been targeting the morning session for the better runners in the club but this is not a hard and fast rule.  To register go to this link.

Saturday Cycle, Apr 18

Cycle_toonSunshine and a stiff easterly wind are on the cards for Saturday.  Again, we have a mix of racing goals amongst the crew, so I’m suggesting two routes.  For those with slightly less stamina (or time on their hands), we have this route which has no major climbing but a couple of notable, long drags which are perfect for measured, steady efforts. Lovely scenic countryside until you turn back for the city at Youghal and TT it all the way back ;-)  For the long course triathletes, I’m suggesting this route.  This would keep us all together up until Tallow, where the Iron folk would head on for Lismore and Cappoquin before turning for home and setting a new Strava record from Dungarvan to Cork.

Leaving City Hall at earlier time of 7:30am.