Reminder Sunday Cycle in aid of Cork Simon Community

Reminder that the Sunday cycle this week (10th Dec) will be in aid of Cork Simon Community.

The route that we pick will be very much weather dependent, so we will not make decision until later in the week.

Meeting as usual for the cycle at 9am. Meeting @12 at O’Brien’s Costcutter service station off the Bandon roundabout, who have kindly offered to supply the coffee to us for free.

If you can’t make the cycle, do try to call into O’Brien’s for coffee, and a donation for a good cause.

Wednesday Run December 6th

The weather looks like it might test the resolve of some but hopefully most will use the Sean Kelly test.  Fairly straight forward session, three by four minute and three by three minutes.   Usual format for the session, easy run from the Straight Road to the Business and Technology Park on the Model Farm Road, strides, main set and easy run back.  Meet at the car park at the city end of the Straight Road at 6:30pm for those who don’t want the run from the Straight Road to the Model Farm be at the first roundabout in the Technology Park at about 6:50pm.  Try to wear some hi-viz clothing or lights it was noticeable the last night that quite a few of the group were in black or very dark clothing.  The session is suitable for all levels.

Session

Easy run from Straight Road to the Business park via the walkway

6 x 60M strides

3 x 4 minutes with 2 minute recoverry jog

3 x 3 minutes with 90s recovery jog

Easy run back via Farranlea

Gear sizing – Wednesday 13th – Mardyke

Why not treat yourself to a Christmas present to help kick start your 2018 cycling in style!

The club will be holding a sizing night on Wednesday 13th December after the club run in the Mardyke.
Short sleeved cycling jerseys. €49
Bib shorts. €65
Cycling jackets. €109
New club cycling gear sourced from our sponsor The Edge. Orca/Orbea brand.

Charity Cycle for Simon December 10th

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 the Simon Community.

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.

This year we will be having the coffee stop O’Brien’s Amber station in Bishopstown, who have kindly offered to provide the coffee to us for free. Everyone is asked to make a contribution in aid of the Cork Simon Community, and the club also adds to the amount collected.

Please put the date in your diary, there will be a choice of cycle distances and speeds to be decided closer to the date.

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 at O’Brien’s for the coffee and throw in a few €uro.

Junior Training Sesssions

Attendance at the junior training sessions has been poor, last time, there were more coaches than juniors.

This is despite a number of requests from parents looking for junior training sessions.

We have decided to postpone the next junior training session until the 16th December, to allow people time to organise themselves.

There has been a lot of work put into these sessions by the club, and by all accounts, they have been very good. If we continue to have poor numbers, we will have no option to stop holding the sessions.

On a safety note, we will be keeping a close eye on the weather on the days up to the session, and if there is a risk of snow/ice, the session will not take place.

Wednesday Run November 29th

Weather promises to be dry but quite cold, so wrap well for the warm-up but in layers so that something can be shed for the actual session.  The same overall time at tempo again this week with a little bit of variation in the format, 3 x 4 and 4 x 2.  For anyone running the half-marathon in Waterford I would suggest not doing the full session, maybe just the 3 x 4 minutes.  As usual everyone is welcome to the session as it is suitable for all levels.  Meet at the usual time of 6:30pm at the car park on the city side of the Straight Road, come ready to run as the group leaves pretty promptly, particularly on the cold evenings.  For those who prefer, go directly to the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:50pm.  Wear a light or some hi-viz clothing.  Coming soon the Christmas Hot Port Run!!

Session

Easy run from the Straight road to the Business Park via the walkway

6 x 60m strides

3 x 4 minutes with 2 minute recovery

4 x 2 minutes with 1 minute recovery

Easy run back to the Straight Road via Farranlea

Glengarriff Cycle, Nov 25

Forecast is cold, with the chance of a shower so make sure to wrap up.

Due to the chance of frost we won’t veer too far off the beaten track.  Route is the Lost Sheep in reverse, with a coffee stop in Kenmare.

Meeting at the hotel @ 10am for coffee and scones.  Cycling from 10:30am.

Wednesday Run November 22nd

Heavy rain forecast for tomorrow which hopefully will have cleared by the evening.  After the rain the temperature is set to drop so wrap up well at least for the warm-up and cool down.  Pushing up the time at tempo just a little bit to 20 minutes, still maintaining the 50% recovery jog.  Usual arrangements meet at the car park at the city end of the Straight Road at 6:30pm, come ready to run as the group leaves pretty promptly.  EASY jog along the walkway to the Model Farm Road and into the Business and Technology Park.  Alternatively meet at the first roundabout in the Business Park at about 6:50pm, there is parking in the visitors car park about half way down the main road through the park.  Everyone welcome from beginners to elites, with the looped circuit no one gets left behind.  Try to wear a light, hi-viz or reflective gear.

Session

Warm up jog from the Straight Road to the Business Park on the Model Farm Road

6 x 60m strides

2 x 5 minutes tempo with 2.5 min recovery jog

2 x 3 minutes at tempo with 1.5 minute recovery

2 x 2 minutes with 1 minute recovery

Easy run back to the Straight Road via Farranlea

Sunday Cycle, 18 Nov

A shorter route for tomorrow so it may be pacy 😉

Leaving City Hall @ 9am.

Christmas Party – Glengarriff Park Hotel – 25th Nov

The Christmas Party is on Saturday 25th Nov.

There is a good crowd going so it promises to be a great weekend away!

Plan is to meet 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 which will be updated in the next few days 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 7.30pm, 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!