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Senior SQT (Session added)

June 11 @ 7:00 pm - 8:45 pm

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Monday Night Training
Senior / U16 Accredited Riders
Sign on & Bike Hire 1850-1905
Session 1915 to 2045
All riders must be on the fence ready to roll at 19.15
License & Track Accreditation Required – Season Fees Apply
Coaches : Hugh Byrne & John Coates

Week  4  Session (Monday 11th June – 19.15)

Gearing 49×16   ‘Lactate Production’
2 x 15 min set s of 4 x 3 min effort with with 1 min rest

Pursuit Bars Welcome for this session

90 min
15
 Warm up 5/5/5
10 min incl 5 min off bike

60 min (one set of groups riding – one group rolling)
(2 Groups alternate)
(1) 15 Min – 3 minute effort starts on 0  4  8  12 (one min easy) Group 1
(2) 15 Min – 3 minute effort starts on 0  4  8  12 (one min easy) Group 2
(3) 15 Min – 3 minute effort starts on 0  4  8  12 (one min easy) Group 1
(4) 15 Min – 3 minute effort starts on 0  4  8  12 (one min easy) Group 2

15 min between sets will be 3 minutes ,
Roll 3 minutes roll , off bike 7 min, and back up at end of groups 4th effort

 

Details

Date:
June 11, 2018
Time:
7:00 pm - 8:45 pm

Organizer

Hugh Byrne
Phone:
086-3488708

Venue

Sundrive Velodrome
Sundrive Road, Dublin12, Ireland
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