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.
CAMS - CAMS New Northern Route, Including Lawnton, Mango Hill, Narangba, Norfolk Lakes, Lake Samsonvale, Eatons Hill, CAMS 98km
Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
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.
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
New Westerly ride using different parts of current rides: New Thursday Ride
CAMS - Southbank, Durack, Crestmead, Windaroo, Beenliegh, Shailer Park, Rochedale South, Ford Avalon, Gumdale, Gateway - CAMS 122km
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 ride is to Brookfield School Return 40km
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.
Will include some efforts
Head out over Story Bridge, Wellington Point, Cleveland, Gateway to CAMS
NEW Meeting Location: Captain Burke Park @ Kangroo Point https://goo.gl/maps/WuHvJThCnQwewdAb6
CAMS to Mango Hill, Redcliffe, Sandgate, back to CAMS75km
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
New Westerly ride using different parts of current rides: New Thursday Ride
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
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
Head out Gympie Rd, Straithpine to Dayboro.then up Mt Mee
1 x Mt Mee Effort
Return to CAMS via Samford
NEW Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
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 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
New Westerly ride using different parts of current rides: New Thursday Ride
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.
This ride is to Brookfield School Return 40km
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.
Will include some efforts
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.
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
CAMS to Mango Hill, Redcliffe, Sandgate, back to CAMS 75/80km
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong
New Westerly ride using different parts of current rides: New Thursday Ride
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 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 Nebo, Glorious to Wivenhoe Lookout return via Nebo to CAMS
The Coach will give you some efforts to do both up and down from Glorious and then heading out to the lookout, when you see people coming back you are to turn around and head back to the Glorious Cafe.
Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
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.
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.
CAMS to Nebo, Glorious return via Nebo to CAMS
The Coach will give you some efforts to do both up and down from Glorious
Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
Cams South / Southeast Ride 103km
NEW Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
This ride is to Brookfield School Return 40km
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.
Will include some efforts
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
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.
Head out Gympie Rd, Straithpine to Dayboro.then up Mt Mee
1 x Mt Mee Effort
Return to CAMS via Samford
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
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
New Westerly ride using different parts of current rides: New Thursday Ride
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
Head out over Story Bridge, Wellington Point, Cleveland, Gateway to CAMS
NEW Meeting Location: Captain Burke Park @ Kangroo Point https://goo.gl/maps/WuHvJThCnQwewdAb6
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
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.
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.
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 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.