Newry Triathlon Club

Newry Triathlon Club cycling commences next Sunday 8th January; 8.45am meet for a 9am start at the Courthouse car park; New Year, new you, and new goals. Everyone is more than welcome as this is an 'improvers group' aimed at teaching people cycling etiquette, skills, techniques, and training methods. These spins will be taking place every Sunday led by a cycling coach. All that is asked is that you have a reasonable level of fitness (can cycle 25 miles comfortably) and can change a puncture. Each rider will be asked to display their TWO spare tubes, pump and tyre levers before each ride. Failure to prepare….and all that. The basis of these sessions will be steady riding in organised formation (maximum of 2 riders wide) If you have a heart rate monitor please wear it as this information is important especially at this time of year. Over the first 5 weeks the group will progress from 2hrs cycling on flat roads to 3hrs rolly terrain. There will be no scheduled stops for coffee/buns etc until we return to Newry. Regardless of the event you are training for, long steady spins are the platform of your season. We plan to ride in a zone 2 heart rate zone, whereby we will be burning fat and promoting efficient energy use and developing our cycling skills. Zone two is roughly calculated using this calculator; http://www.machinehead-software.co.uk/bike/heart_rate/heart_rate_zone_calculator_abcc_bcf.html Zone 2 in lay mans terms is 5or6/10 on the effort scale, riding at a pace you can comfortably talk. Caution, we are all unique beings with different heart rate patterns, this calculator is a guide, not an exact science; consult our GP if you are having any concerns. Check list for Saturday night prior to Sunday training; 1. A clear head; no hangovers; cloudy heads make mistakes, a silly mistake could hurt, injure or kill one or even the entire group. 2. A helmet that fits ‘snugly’, if you shake your head it should not wobble. 3. Your clean bike, oiled chain, with smooth gears; there will not be a mechanic on these spins. 4. Energy drink, sugary snack for during the spin. 5. Two spare tubes 6. Tyre levers 7. Pump (one that works) 8. Fully inflated tyres (approx 90-100psi) 9. Clothing suitable to the forecast; gloves, rain jacket, tights, overshoes; no Summer Christmas skinsuits of shorts to be showed off in January please. 10. Mudguards; especially on wet days; these desperate looking additions to your bike will save other riders getting the longest, and coldest shower they ever thought possible. Keep other riders and your backside dry. 11. Phone and money for emergency 12. Medication 13. Clean, dry clothes to change into after session; Some fruit or recovery goodies for afterwards. A flask of tea or coffee will make you many friends after a chilly ride. 14. Most importantly please bring your usual positive self willing to chat, befriend other members and obey the rules of the road without taking any risks. Sorry for the patronisation but please be prepared, time is very precious, we all lead hectic lives, and efficiency and organisation are important when organising group sessions. Each Friday I will post up a provisional route, so if you are late you can drive a few miles in the specified direction and wait for the ‘peleton’ without too much stress. Any interests please post so I can arrange one or more groups; also feel free to ask any questions; no question is too simple to answer. Kind regards and Happy New Year Sean

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