LCRC Winter Training Plan 2015

Sat spins 9.00am from Fresh Today - N4 Axis Center.
Sun spins 10.00am from Fresh Today - N4 Axis Center - Sunday spins will head out and return to town 1.5 hours into the spin to allow any returning members to readjust to been back on the bike, the additonal hour will then be made up of a loop decided on the morning itself. This should allow returning members to develop a 2.5hour endurance over a number of weeks.

Tues & Thurs spins 7.00pm from Fresh Today - N4 Axis Center.

All members are requested to have mudguards & lights during winter training months.

Any Tues or Thurs spin that cannot go ahead on the road that evening will revert to the planned session for that evening on the turbo, group will be notified via the "Whats App" during that day.

It would be recommended that you would get 4/5 of the above sessions done each week over the build phase of the winter training plan.

With the Monday and Friday sessions it is expected to do 1 of the sessions on each day eg: S&C on a mon and active rec on fri or vice versa.

All sessions are heart rate based sessions, so it is highly recommended that you work out your own heart rate zones to benefit from these sessions and to progress with the group.

HR Zone Calculator

Please input your resting HR:
(Best calculated first thing in the morning)

Please input your Max HR:

Zone Lower Limit Upper Limit





Cycling Ireland
Sticky Bottle
Map My Ride
Cycling Weekly
Ride With GPS
Global Cycling Network
Longford Sports Partnership