Friday, 30 January 2015

Sufferfest Turbo sessions - The Long Scream + Extra Shot

Thursday 5th February.
 In Duhill Community centre at 8pm

60 mins total for both discs. Including Warm Up.

The Long Scream puts you into a 30 minute time trial. After a brief intro to get you ready, you stop pedalling….focus……and GO! For the next half hour, you'll be following the best in the world during the UCI World Championship Time Trial in Copenhagen, Denmark. You'll gradually increase the speed, starting out a high, but slightly reserved effort, until destroying the road in Copenhagen with a blistering pace toward the end.


With Extra Shot, you go straight into a 20:00 race, featuring cobblestones, six nasty climbs and a final sprint. Featuring footage from both the women's and men's Ronde van Drenthe, and the women's Tour of Flanders and UCI Road World Championship in Copenhagen, you'll get the extra suffering you need.

Sufferfest Turbo sessions - Angels 2015 edition

 
at 8:00pm in Duhill community centre.

This is what Angels delivers in just slightly over 60 minutes:
6:30 – Warm-up
10:00 – Over/Under intervals
3:00 – Recovery
8:00 – Climb 1: Liege-Bastogne-Liege.
4:00 – Recovery
8:00 – Climb 2: Criterium du Dauphine
4:00 – Recovery
8:00 – Climb 3: The mother of all climbs: the Angliru
3:00 – Warm down

Sunday Club spins - 01/02/15

Departing from Ardfinnan community centre at 9:30am

70km route http://connect.garmin.com/course/8765065
Ardfinnan - G'bridge - Newcastle - Clonmel - Glensheelan - Kilsheelan - Priorstown X - Fethard rd. - Lisronagh - Clonmel - Marlfield - Ardfinnan

50km route http://connect.garmin.com/course/7533321
Ardfinnan - Clogheen - Ballyporeen - Millionaires hse - Tincurry - Whitlocks X - Kilcommon - Ardfinnan.

30km route http://connect.garmin.com/course/7533386
Ardfinnan - G'bridge - Clogheen - Ballylooby - Kilcommon - Ardfinnan

Sunday, 25 January 2015

Sufferfest turbo sessions - Local Hero 29/01/15

Thursday 7:45pm @ Duhill community centre.  *** PLEASE NOTE SLIGHTLY EARLIER START ***
1 Hr 25 min session.

WORKOUT DETAILS
5:00 warm-up
3:00 of criterium racing
3 x 6:00 pyramids- with 2:00 rest between each pyramid
1:00 following Richie Porte at 7/10 effort
1:00 following David Millar at 7.5/10
2:00 following Fabian Cancellara at 8/10
1:00 following David Millar at 7.5/10
1:00 following Richie Porte at 7/10
5 x 3:00 road race laps with 2:00 rest between each lap. Now each lap has its own personality, with some flatland racing, climbing, jumps or breakaways. You'll have your chance to chase with Cadel Evans, attack with Philippe Gilbert and Vincenzo Nibali and sprint for the win against Thor Hushovd.
1 x 2:00 SPRINT! Building up over 2:00, you're going to increase the speed as you come into the final straight in Geelong. After 75 minutes of racing, can you beat Hushovd? How does 10/10 sound to you?
3 more sprints! You might think you're tough, but how would you have fared against Lemond, Bugno or Cipollini? Here's your chance to go back in time and find out!
5:00 warm down

Sufferfest Turbo sessions - The Wretched 27/01/15

 
at 8:00pm @ Duhill community centre.
50 minute session

Unlike the other Sufferfest videos, this workout does not have a clear structure. But that's how road races are – you have a general idea of what the course is like, but you don't really know how the race will unfold. So, The Wretched will keep you guessing – and anticipating what your rivals are going to do. You'll never know when an attack is coming – and they usually come when you most wish they wouldn't.
7:00 warm-up
35:00 Tour de France stage featuring flats, three major climbs, three very short descents, a valley and a rolling run in to the finish.
4:00 Cool down

Friday, 23 January 2015

Sunday Club spins - 25/01/15 , Cahir

  Depart from Gleeson Tyres @ 9:30am

75km route http://connect.garmin.com/course/8688980

Cahir - M'town - Galbally - Aherlow - Bansha - Cahir
50km route http://connect.garmin.com/course/5416924

Cahir - Cashel - Rosegreen - Clerihan - Barne- Cahir
30km route http://connect.garmin.com/course/5416890

Cahir - New Inn - Poulmucka - Rathkeevin - Cahir

** NEW MEMBERS WELCOME **

ALL members should have puncture repair necessities with them on EVERY spin.
1. Spare tube(s) 2. Tyre levers 3. Hand pump

Wednesday, 21 January 2015

Posture balance treatment

There are a few slots left for this treatment in Dungarvan if anyone is interested.


Posture balance on Saturday Jan 24 in Dungarvan Community Hospital.

Our lifestyle can lead to shortening of certain muscle groups , causing effect on our posture.
Long working positions at desk, cycling, compensation for old injuries, heavy school bag for the kids can give shoulder and neck tension, back pain, slumped posture  etc

Treatment will take 1 hr, normal cost €60, We are now offering our service for hospital donation from € 20,

All money will go to resident activities for each unit

Contact Catherine Sullivan 087-7479114 to book.

Saturday, 17 January 2015

Sufferfest turbo sessions - Local Hero

 
Thursday, January 22 at 8:00pm in Duhill community centre.

5:00 warm-up
3:00 of criterium racing
3 x 6:00 pyramids- with 2:00 rest between each pyramid
1:00 following Richie Porte at 7/10 effort
1:00 following David Millar at 7.5/10
2:00 following Fabian Cancellara at 8/10
1:00 following David Millar at 7.5/10
1:00 following Richie Porte at 7/10
5 x 3:00 road race laps with 2:00 rest between each lap. Now each lap has its own personality, with some flatland racing, climbing, jumps or breakaways. You'll have your chance to chase with Cadel Evans, attack with Philippe Gilbert and Vincenzo Nibali and sprint for the win against Thor Hushovd.
1 x 2:00 SPRINT! Building up over 2:00, you're going to increase the speed as you come into the final straight in Geelong. After 75 minutes of racing, can you beat Hushovd? How does 10/10 sound to you?
3 more sprints! You might think you're tough, but how would you have fared against Lemond, Bugno or Cipollini? Here's your chance to go back in time and find out!
5:00 warm down

**  PLEASE NOTE:  This one is 1 hr 25mins so will be about 9:30pm finish

Sufferfest turbo sessions - Hell Hath No Fury 20/01/15

 
at 8:00pm in Duhill community centre.

3:30 Warm-up
5:30 Stage 1: Easy, flat terrain with a few accelerations
20:00 Stage 2: Rolling terrain with a series of brutal attacks as the pack tries to take the lead from you
6:00 Recovery
20:00 Stage 3: More rolling, aggressive, attacking racing in which you try to break away to get the lead back
4:00 Recovery
3:30 Stage 4: A desperate Team Time Trial in which you have to crush yourself in order to take the lead, and the Tour of Sufferlandria victory
6:00 Recovery, featuring Mental Training Reflection from Athlete's Audio

Sunday Club spins

75km route   http://connect.garmin.com/course/8688980
Cahir - M'town - Galbally - Aherlow - Bansha - Cahir
50km route   http://connect.garmin.com/course/5416924
Cahir - Cashel - Rosegreen - Clerihan - Barne- Cahir
30km route    http://connect.garmin.com/course/5416890
Cahir - New Inn - Poulmucka - Rathkeevin - Cahir

** NEW MEMBERS WELCOME **

ALL members should have puncture repair necessities with them on EVERY spin.
1. Spare tube(s)  2. Tyre levers  3. Hand pump/ CO2 canister .

Tuesday, 13 January 2015

Gear order

Last night we had a gear fitting session with our supplier (Velo Revolution).  A lot of members have ordered gear and we will be finalizing the order in the next week.

It is very likely that this will be the only gear order of the year as most people who want gear will be covered by this large order and minimum order quantities (10) make it impossible to order smaller quantities for one or two people later in the year.

So if you want to get some official club gear please contact a member of the committee ASAP.

Registration Tip

Thanks to everyone who turned up to the registration evening yesterday. We helped sort quite a few issues for people.

For anyone who has not yet registered please note the Cycling Ireland system is not as user friendly as it should be.  In particular a number of members are registering with Cycling Ireland but are not registering with the club. This seems to be because it is not clear how to select the Club you want to register with. Specifically you have two types of field/box on the form.

1. When you see a white box this can be typed directly into.  Name, Address, etc use this form of box
2. When you see a grey box with a magnifying class beside it this cannot be typed directly into.  You MUST click on the Magnifying glass icon.  This will pull up a list of possible entries.  County, Club etc use this form of the box.
When filling out the form you must enter the club on the registration page. If you don't you can't go back and correct that later so please be careful as you fill this in.

Thanks to everyone who has registered already.  For those who have not please complete your registration ASAP.  For insurance purposes you must be a member of both Cycling Ireland and the Club to join us on our club spins.


Sunday, 11 January 2015

Club Membership Registration - Cahir House Hotel

 
Just a reminder to those of you going to Cahir tomorrow night to register with CI and Club membership. The Club secretary will be there to confirm your applicat...ion, therefore you can make payment straight away without having to wait for confirmation.
Please have:
* Your log in details for your Cycling Ireland account
* Credit/ Debit card to make payment.
Having these will speed up the process.
Thanks.

Saturday, 10 January 2015

SUFFERFEST turbo sessions - The Hunted

Thursday 15th . 8pm - 9:15pm in Duhill community centre

The Hunted:
6:30 warm-up: Gradually up the pace over the intro, featuring footage from a group ride in California, and some pack riding in the Tour de Suisse.
:30 attack: A violent effort to get away from the complacent peloton.
5:00 solo-breakaway tempo riding: You'll ride at effort level 7/10 with Marco Pinotti as he plows through the TT course of the Tour of Romandie.
20:00 climb: Caught by the group, you'll start a long, difficult climb and try to stay with Robert Gesink over the top.
4:00 downhill: This isn't a time to rest…especially when you're solo trying to hold off the chasers! You'll take the resistance off but you'll ramp that cadence up to 115+ to train some fast pedaling technique.
5:00 small group: Caught by three other riders, you'll swap off the front in a small breakaway as you hurtle toward the finish line, while the pack looms behind.
5:00 inverse intervals: As you're the sort who goes for the big glory, you'll attempt to attack (again and again) and shed your breakaway companions. This is probably the most awful 5:00 you'll ever ride.
?: It wouldn't be the 'fest if there wasn't a small (small) sting in the tail now, would it?
4:00 warm-down

1 turbo currently available.

SUFFERFEST turbo sessions - Angels

 
at 8:00pm - 9:15pm in Duhill community centre

Angels:
This is what Angels delivers in just slightly over 60 minutes:
6:30 – Warm-up
10:00 – Over/Under intervals
3:00 – Recovery
8:00 – Climb 1: Liege-Bastogne-Liege.
4:00 – Recovery
8:00 – Climb 2: Criterium du Dauphine
4:00 – Recovery
8:00 – Climb 3: The mother of all climbs: the Angliru
3:00 – Warm down

2 club turbos currently available to hire for Tuesday night.

Club/ CI registration + Club gear fitting night

 
Monday 12th January at 7:30pm in Cahir House Hotel

If you have NOT already renewed you Cycling Ireland AND Club membership on-line , then it is of utmost importance that you attend our club registration night on Monday next .

** If you have no insurance, then you are not covered to be on a Club cycle **

>> There will also be a Fitting for club gear  on the night for anyone that wishes to place an order  <<

Sunday Club spins - 11/01/15

Cahir - Derrygrath - Grange - Newcastle - Clonmel - Mt Road - Kilsheelan - Clonmel - Cahir

Cahir - Mitchelstown - Ballyporeen - Shanbally - Kilroe - Ballylooby - Cahir

Cahir - Kilcoran - Burncourt - Ballysheehan - Kilroe- Ballylooby - Cahir

Leaving from Gleeson Tyres at 9:30am

Thursday, 8 January 2015

Membership Registration & Gear Evening

STCC-club registration evening from 7.30pm Monday 12 January in Cahir House Hotel.

It is essential if you haven't already registered that you do so on the evening or through Cycle Ireland asap (http://www.cyclingireland.ie/). If you wish to come on the Sunday spins or take part in other club activities you must be a registered member to be covered by insurance.

There will  also be a club gear fitting session on Monday for all members who wish to order club gear.

Please come along and bring your friends if they're interested in cycling this year with the club. More information on club website.

Tuesday, 6 January 2015

Time of turbo training changed

After feedback from members the time of Turbo Training sessions on Tuesdays and Thursdays in Duhill hall has been changed from 7:30pm to 8pm.

Monday, 5 January 2015

Sufferfest Turbo sessions - Rubber Glove


IT'S BACK!! The training sessions that you love to Hate :-)

Starting this Thursday 8th Jan. Then each Tuesday and Thursday for the next 10 weeks. 


Time 7:30pm-8:30pm
Venue: Duhill community centre


For those of you that haven't trained to these dvd's before, each one averages approx. 60mins .Focusing on aerobic fitness and strength building over the 10 weeks.


If you have a heart rate monitor and/or Garmin computer, then bring it with you. It helps to gauge your progress as you go.


*** IF YOU HAVE A TURBO TRAINER, BRING IT WITH YOU. THE CLUB HAS 3 TO HIRE OUT, BUT MUST BE BOOKED IN ADVANCE***

** Space is limited in the hall, so please confirm your interest ASAP. 15- 16 People Max.

€2 per person per night to cover use of hall
€2 each to hire Turbo trainer

Bring a towel and bottle of water. You WILL sweat !!!!

Reminder: Membership is due

Annual membership for both the Club and Cycling Ireland is now due.  As discussed at the AGM this year membership is payable online through the Cycling Ireland webpage http://www.cyclingireland.ie/.


On the CI website click on Login using your e-mail address and password.

Then select the type of membership you want Adult, Family, etc and the type of CI licence.  Submit that and your details will be sent to the Club Secretary for approval.

Once approved (you will get notification via e-mail) go back to the Cycling Ireland webpage and click on Check out.  Complete the payment.  Even though it is all one transaction your CI membership goes direct to Cycling Ireland and your Club membership will be paid direct to the club.

Sunday, 4 January 2015

Great Turnout for the First Spin of 2015

Today was the Club's first Sunday spin of 2015 and if the numbers are a sign of anything.... its going to be a good year!

With almost 30 members out in force ready to burn off the Christmas excesses and eat nothing but road!!

It's great to see such numbers so early in the year. PLEASE keep it up for the months ahead .


Club Spins for January depart from Cahir

Just a reminder that for the month of January our Sunday club spins will depart from Gleeson Tyres in Cahir.

Bike Fitting Service

Anybody looking for a great bike fitting service for their current bike or before they buy a new one, check these guys out they provide a great quality service for a very reasonable price.


Better Life Cycle May 30th.

Roll Up! Roll up! Any interest from STCC members?

Thursday, 1 January 2015

Routes for Sunday January 4th

30km route http://connect.garmin.com/course/5567006
50km route http://connect.garmin.com/course/5566988
80km route http://connect.garmin.com/course/5566870

Happy New Year 2015

Happy New Year to all the members and friends of South Tipp Cycle Club. 

Remember it's only 126 days to the 180km Ring of Kerry.....

And 87 days until the Vee Valley Challenge.......