SUNDAY SPIN The Grand Plan Wk 3 (wk 2 was a blow out- hoping this week will be a…

SUNDAY SPIN
The Grand Plan Wk 3 (wk 2 was a blow out- hoping this week will be a good one -)
As before – Long warm up group cycle at a steady pace to OBB, Castleconnell, Birdhill.
Give It Sox Phase from Birdhill-Nenagh rotating groups of 3-4 cyclists, short rotations and rolling hard. For those unfamiliar with how it works, check this out https://www.facebook.com/notes/boru-tri-club/how-we-roll/713943018630123
Pushing hard all the way but extra hard for your turn up the front. Groups will be matched up for pace – this is not a race.
We then regroup for a handy group spin back to Birdhill and home to our home from home for coffee and recovery buns!

Meet at Planet Tri as usual from 8.45 – leave at 9am sharp
don't forget your coffee money! (best bit!)


How We Roll
Learning to work together effectively on a group cycle is important for the  enjoyment of the session, the efficiency of the group and for the safety of the entire group.  Try these tips for making th