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.

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.

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.

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

CAMS to Brookfield finger 1, and home via Figtree pocket via UQ to Storey Bridge: 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

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.

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

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.

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

CAMS to Sandgate back to the Story Bridge CAMS

CAMS -  CAMS New Northern Route, Including Lawnton, Mango Hill, Narangba, Norfolk Lakes, Lake Samsonvale, Eatons Hill, CAMS 98km

Map

NEW Meeting Location: Captain Burke Park @ Kangroo Point

https://goo.gl/maps/eLvezVyqhR7ghj2v5

CAMS, Mt Cotton, 7 Sisters, Cleveland, Ormiston, CAMS 100KM

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, lone pine back to CAMS (West Rugby Club) :

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.

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

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.

CAMS - UQ, Figtree Pocket, 3x Brookfield fingers, Gap Creek, Lap of Mt Cootha , Cams 100km

CAMS to Ford Avalon, via Story Bridge, Chandler then home via South Brisbane back to CAMS

NEW Meeting Location: Captain Burke Park @ Kangroo Point https://goo.gl/maps/WuHvJThCnQwewdAb6

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.

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.

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.

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.