THURSDAY SESSIONS

For those interested there are two sessions planned:

Session 1 - Coot-Tha Session (as per Gilly's program):

Hill Session

Leave D3 @5:30am

· Complete 5 mins building to 90% efforts cadence before start of climb.
· Straight into 3mins @100% on climb.
· Descend for recovery with 5 mins easy spinning on flat
· Complete 5 x 30sec sprint effort on climb 100% high cadence with 30sec recovery between efforts still climbing.
· Easy spin home cadence 90RPM @ 60% effort.

For those who are not racing can repeat set x 2

Session 2 - Upper Brookfield (for the TTT competitors if you are interested)

Leave D3 @ 5:30am (or jump on at Kenmore Village roundabout Brookfield Rd side at 5:50am if that suits)

A steady pace outward to the end of the road and a strong consistent effort back to the showgrounds.

I'll be doing Brookfield leaving from D3.

Have fun. Ride safe.

Damien