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.

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 -  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 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 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.

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.

3 or 4 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, 2, 3 & 4 = Seated @ 60 to 70RPM till the top

You should do a lap after the 2nd and 4th climbs.

CAMS to Mango Hill, Redcliffe, Sandgate, back to CAMS75km

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 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

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

Laps are to be Seated @ 60 to 70RPM till the top then do a lap to finish effort.

Repeat till time up.

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.

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.

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 Fairfield, Moggill, Pullenvale, Bookfield 1 finger, Tarringa Story Bridge 100km

NEW Meeting Location: Captain Burke Park @ Kangroo Point

https://goo.gl/maps/eLvezVyqhR7ghj2v5