CAMS Chapel Hill ride MAP
On this ride your Coach will give you some efforts to do while out on the course, so please listen to instructions.
This ride is to Brookfield School Return 40km
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.
Will include some efforts
We will be meeting at West Rugby Football Club, Sylvan Rd, Toowong
This is a recovery ride
Cruisers depart @ 5.15
Spinners depart @ 5:20
Chasers / Breakaways depart @ 5:30
From CAMS : River Loop Map
Option 2: CAMS : River Loop Map
CAMS to Samford to bottom of Goat Track, and home via Rail trail, CAMS 65km
NEW Meeting Location: Captain Burke Park @ Kangaroo Point https://goo.gl/maps/WuHvJThCnQwewdAb6
CAMS to Mango Hill, Redcliffe, Sandgate, back to CAMS 75/80km
CAMS, Mt Cotton, 7 Sisters, Cleveland, Ormiston, CAMS 100KM
Option 1
3x4 1/2 Lap Max Effort, with 1/4 lap recovery between.
Do all efforts at 80/90+Rpm
To finish do 2 sets of 10x20sec sprints, with 40sec Recover.
Option 2
2x3 Lap TT efforts (90/95%)
1/2 Lap Recovery
85/90RPM
To finish do 2 sets of 10x20sec sprints, with 40sec Recover.
This ride is to Brookfield School Return 40km
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.
Will include some efforts
CAMS Chapel Hill ride MAP
On this ride your Coach will give you some efforts to do while out on the course, so please listen to instructions.
We will be meeting at West Rugby Football Club, Sylvan Rd, Toowong
This is a recovery ride
Cruisers depart @ 5.15
Spinners depart @ 5:20
Chasers / Breakaways depart @ 5:30
From CAMS : River Loop Map
Option 2: CAMS : River Loop Map
This is a new ride, on some old roads Reverse Mt Cotton Map.
NEW Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong or at Mt Cootha, Slaughters Falls Entrance @ 8.30
3 or 4 x Mt Coot-tha Repeats
Repeat 1 = Seated @ 60 - 70 RPM / till the top
Repeat 2 = 250m Hard (Flatout Efforts / 250 Easy to Top (Channel 10 (Paramount side) @ 65RPM +
Repeat 3 = 500m Seated @ 60 - 70 RPM / 250m Standing repeat till the top
Repeat 4 = Seated @ 60 - 70 RPM / till the top
3 or 4 x Mt Coot-tha Repeats
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong or at Mt Cootha, Slaughters Falls Entrance @ 5.35
Repeat 1 and 3 = Seated @ 60 to 70RPM till the top then do a lap to finish effort.
Repeat 2 and 4 = Seated 250m @ 65RPM / Stand 250m repeat till the top then turn around and descend down to start next effort.
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong
Ride Out to the bottom of the Climb.
Then ride in and out of the saddle to McAfees Lookout.
Remember to stand the last 50m of each climb and push over the top, then sit down recover on the down hills once back up to speed and keep going.
Turn around at Lookout and then attack each of the uphills on the return, by pushing into the bottom of each raise.
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong or at Mt Cootha, Slaughters Falls Entrance @ 8.30
3 or 4 x Mt Coot-tha Repeats
Repeat 1 = Seated @ 60 - 70 RPM / till the top
Repeat 2 = 250m Hard (Flatout Efforts / 250 Easy to Top (Channel 10 (Paramount side) @ 65RPM +
Repeat 3 = 500m Seated @ 60 - 70 RPM / 250m Standing repeat till the top
Repeat 4 = Seated @ 60 - 70 RPM / till the top
CAMS to Ford Avalon, before Heading back to Cleveland, then back to Bridge CAMS.
CAMS, Mt Cotton, 7 Sisters, Cleveland, Ormiston, CAMS 100KM
This is a new ride, Story Bridge, Strathpine, Joyner, Narangba, Lawnton, Fitzgibbon, Wavell Heights, Kalinga, Albion, Story Bridge 81km
NEW Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
We will be meeting at West Rugby Football Club, Sylvan Rd, Toowong
This is a recovery ride
Cruisers depart @ 5.15
Spinners depart @ 5:20
Chasers / Breakaways depart @ 5:30
From CAMS : River Loop Map
Option 2: CAMS : River Loop Map
This ride is to Brookfield School Return 40km
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.
Will include some efforts
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong or at Mt Cootha, Slaughters Falls Entrance @ 8.30
3 or 4 x Mt Coot-tha Repeats
Repeat 1 = Seated @ 60 - 70 RPM / till the top
Repeat 2 = 250m Hard (Flatout Efforts / 250 Easy to Top (Channel 10 (Paramount side) @ 65RPM +
Repeat 3 = 500m Seated @ 60 - 70 RPM / 250m Standing repeat till the top
Repeat 4 = Seated @ 60 - 70 RPM / till the top
This is training for around the bay in a day.
PLEASE note if any Spinners do join this group, you will need to ride at the cruisers pace otherwise, you may be asked to sit on the back.
CAMS Fairfield, Moggill, Pullenvale, Bookfield 1 finger, Tarringa Story Bridge 100km
NEW Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
CAMS to Samford, then then cedar creek onto Samford, then home via Camp Mt or Rail Trail.
The Coach will either give you individual efforts or a pace line to do during your ride.
CAMS to Mango Hill, Redcliffe, Sandgate, back to CAMS75km
We will be meeting at West Rugby Football Club, Sylvan Rd, Toowong
This is a recovery ride
Cruisers depart @ 5.15
Spinners depart @ 5:20
Chasers / Breakaways depart @ 5:30
From CAMS : River Loop Map
Option 2: CAMS : River Loop Map
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong
CAMS to Gap Creek x 2 repeats back to CAMS :
Please remember our maps are only guidelines, as coaches are able to chose their own route as long as it is similar to the locations mentioned.
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong
3 to 4 x Max Efforts, Starting at 2nd Roundabout from Golf Course.
Heading up hill all the way out to the end of Long Pocket
U turn, then back to top of Long Pocket Hill, using the last 200m out of the saddle.
Recovery from there down to Golf Course Roundabout
Back to Starting Round About.
Watch Cadence, around 85 / 95 RPM.
3 or 4 x Mt Coot-tha Repeats
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong or at Mt Cootha, Slaughters Falls Entrance @ 5.35
Repeat 1 and 3 = Seated @ 60 to 70RPM till the top then do a lap to finish effort.
Repeat 2 and 4 = Seated 250m @ 65RPM / Stand 250m repeat till the top then turn around and descend down to start next effort.
Head out over Story Bridge, Wellington Point, Cleveland, Gateway to CAMS
NEW Meeting Location: Captain Burke Park @ Kangroo Point https://goo.gl/maps/WuHvJThCnQwewdAb6
Head out from Story Bridge, Manly, to CAMS
CAMS to Strathpine out to Burpengary, Scarborough and back to CAMS via Shorncliff, Nudgee. 110km
NEW Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
We will be meeting at West Rugby Football Club, Sylvan Rd, Toowong
This is a recovery ride
Cruisers depart @ 5.15
Spinners depart @ 5:20
Chasers / Breakaways depart @ 5:30
From CAMS : River Loop Map
Option 2: CAMS : River Loop Map
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong
Ride Out to the bottom of the Climb.
Then ride in and out of the saddle to McAfees Lookout.
Remember to stand the last 50m of each climb and push over the top, then sit down recover on the down hills once back up to speed and keep going.
Turn around at Lookout and then attack each of the uphills on the return, by pushing into the bottom of each raise.
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong
CAMS to Gap Creek, then finish with backend of Chapel hill loop to CAMS :
Please remember our maps are only guidelines, as coaches are able to chose their own route as long as it is similar to the locations mentioned.
Option 1
3x4 1/2 Lap Max Effort, with 1/4 lap recovery between.
Do all efforts at 80/90+Rpm
To finish do 2 sets of 10x20sec sprints, with 40sec Recover.
Option 2
2x3 Lap TT efforts (90/95%)
1/2 Lap Recovery
85/90RPM
To finish do 2 sets of 10x20sec sprints, with 40sec Recover.
This is a new ride, on some old roads Reverse Mt Cotton Map.
NEW Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
CAMS, Manly, Wellington Point, Cleveland, Ormiston, Gateway, CAMS95KM
NEW Meeting Point: Captain Burke Park @ Kangroo Point
CAMS to to Brookfield finger 1, via UQ and home via figtree pocket to CAMS: MAP
CAMS, Ford Avalon, Mt Cotton, 7 Sisters, Cleveland, Ormiston, CAMS 105KM
We will be meeting at West Rugby Football Club, Sylvan Rd, Toowong
This is a recovery ride
Cruisers depart @ 5.15
Spinners depart @ 5:20
Chasers / Breakaways depart @ 5:30
From CAMS : River Loop Map
Option 2: CAMS : River Loop Map
CAMS Chapel Hill ride MAP
On this ride your Coach will give you some efforts to do while out on the course, so please listen to instructions.
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong
3 to 4 x Max Efforts, Starting at 2nd Roundabout from Golf Course.
Heading up hill all the way out to the end of Long Pocket
U turn, then back to top of Long Pocket Hill, using the last 200m out of the saddle.
Recovery from there down to Golf Course Roundabout
Back to Starting Round About.
Watch Cadence, around 85 / 95 RPM.
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong
3 to 4 x Max Efforts, Starting at 2nd Roundabout from Golf Course.
Heading up hill all the way out to the end of Long Pocket
U turn, then back to top of Long Pocket Hill, using the last 200m out of the saddle.
Recovery from there down to Golf Course Roundabout
Back to Starting Round About.
Watch Cadence, around 85 / 95 RPM.