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
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.
CAMS, Manly, Wellington Point, Cleveland, Ormiston, Gateway, CAMS95KM
NEW Meeting Point: Captain Burke Park @ Kangroo Point
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.
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 Samford, VIA Bunya Rd 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.
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, Mt Cotton, 7 Sisters, Cleveland, Ormiston, CAMS 100KM
Head out from Story Bridge, Manly, to CAMS
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.
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.
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
CAMS to Samford, VIA Bunya Rd 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.
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.
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
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 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 Samford, VIA Bunya Rd 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 Ford Avalon, before Heading back to Cleveland, then back to Bridge CAMS.
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
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.
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.
CAMS to Ford Avalon, before Heading back to Cleveland, then back to Bridge CAMS.
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 from Story Bridge, Manly, to CAMS
CAMS, Manly, Wellington Point, Cleveland, Ormiston, Gateway, CAMS95KM
NEW Meeting Point: Captain Burke Park @ Kangroo Point
This ride is to Brookfield School Return 40km
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.
Will include some efforts
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 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