CAMS, Ford Avalon, Mt Cotton, 7 Sisters, Cleveland, Ormiston, CAMS 100KM
CAMS - CAMS New Northern Route, Including Lawnton, Mango Hill, Narangba, Norfolk Lakes, Lake Samsonvale, Eatons Hill, CAMS 98km
NEW Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
CAMS, Manly, Wellington Point, CAMS 80KM
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong or at Mt Cootha, Slaughters Falls Entrance @ 8.30
3 or 4 x Mt Coot-tha Repeats
Repeat 1 = Seated @ 60 - 70 RPM / till the top
Repeat 2 = 250m Hard (Flatout Efforts / 250 Easy to Top (Channel 10 (Paramount side) @ 65RPM +
Repeat 3 = 500m Seated @ 60 - 70 RPM / 250m Standing repeat till the top
Repeat 4 = Seated @ 60 - 70 RPM / till the top
This ride is to Brookfield School Return 40km
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.
Will include some efforts
This ride is to Brookfield School Return 40km
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.
Will include some efforts
We will be meeting at West Rugby Football Club, Sylvan Rd, Toowong
This is a recovery ride
Cruisers depart @ 5.15
Spinners depart @ 5:20
Chasers / Breakaways depart @ 5:30
From CAMS : River Loop Map
Option 2: CAMS : River Loop Map
Head out from Story Bridge, Manly, to CAMS
We will be meeting at West Rugby Football Club, Sylvan Rd, Toowong
This is a recovery ride
Cruisers depart @ 5.15
Spinners depart @ 5:20
Chasers / Breakaways depart @ 5:30
From CAMS : River Loop Map
Option 2: CAMS : River Loop Map
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong
CAMS to Gap Creek x 2 repeats back to CAMS :
Please remember our maps are only guidelines, as coaches are able to chose their own route as long as it is similar to the locations mentioned.
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong
Ride Out to the bottom of the Climb.
Then ride in and out of the saddle to McAfees Lookout.
Remember to stand the last 50m of each climb and push over the top, then sit down recover on the down hills once back up to speed and keep going.
Turn around at Lookout and then attack each of the uphills on the return, by pushing into the bottom of each raise.
Option 1
3x4 1/2 Lap Max Effort, with 1/4 lap recovery between.
Do all efforts at 80/90+Rpm
To finish do 2 sets of 10x20sec sprints, with 40sec Recover.
Option 2
2x3 Lap TT efforts (90/95%)
1/2 Lap Recovery
85/90RPM
To finish do 2 sets of 10x20sec sprints, with 40sec Recover.
CAMS to Ford Avalon, via Story Bridge, Chandler then home via South Brisbane back to CAMS
NEW Meeting Location: Captain Burke Park @ Kangroo Point https://goo.gl/maps/WuHvJThCnQwewdAb6
CAMS to Strathpine out to Burpengary, Scarborough and back to CAMS via Shorncliff, Nudgee. 110km
NEW Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
We will be meeting at West Rugby Football Club, Sylvan Rd, Toowong
This is a recovery ride
Cruisers depart @ 5.15
Spinners depart @ 5:20
Chasers / Breakaways depart @ 5:30
From CAMS : River Loop Map
Option 2: CAMS : River Loop Map
CAMS Chapel Hill ride MAP
On this ride your Coach will give you some efforts to do while out on the course, so please listen to instructions.
CAMS Chapel Hill ride MAP
On this ride your Coach will give you some efforts to do while out on the course, so please listen to instructions.
3 or 4 x Mt Coot-tha Repeats
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong or at Mt Cootha, Slaughters Falls Entrance @ 5.35
Laps are to be Seated @ 60 to 70RPM till the top then do a lap to finish effort.
Repeat till time up.
CAMS to to Brookfield finger 1, via UQ and home via figtree pocket to CAMS: MAP
Head out Gympie Rd, Straithpine to Dayboro.then up Mt Mee
1 x Mt Mee Effort
Return to CAMS via Samford
NEW Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
CAMS to Nebo, Glorious to Wivenhoe Lookout return via Nebo to CAMS
The Coach will give you some efforts to do both up and down from Glorious and then heading out to the lookout, when you see people coming back you are to turn around and head back to the Glorious Cafe.
Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
We will be meeting at West Rugby Football Club, Sylvan Rd, Toowong
This is a recovery ride
Cruisers depart @ 5.15
Spinners depart @ 5:20
Chasers / Breakaways depart @ 5:30
From CAMS : River Loop Map
Option 2: CAMS : River Loop Map
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong
CAMS to Gap Creek, then finish with backend of Chapel hill loop to CAMS :
Please remember our maps are only guidelines, as coaches are able to chose their own route as long as it is similar to the locations mentioned.
3 or 4 x Mt Coot-tha Repeats
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong or at Mt Cootha, Slaughters Falls Entrance @ 5.35
Repeat 1 and 3 = Seated @ 60 to 70RPM till the top then do a lap to finish effort.
Repeat 2 and 4 = Seated 250m @ 65RPM / Stand 250m repeat till the top then turn around and descend down to start next effort.
Head out Gympie Rd, Straithpine to Dayboro.then up Mt Mee
1 x Mt Mee Effort
Return to CAMS via Samford
NEW Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5
CAMS to Samford, then then cedar creek onto Samford, then home via Camp Mt or Rail Trail.
The Coach will either give you individual efforts or a pace line to do during your ride.
CAMS, Ford Avalon, Mt Cotton, 7 Sisters, Cleveland, Ormiston, CAMS 105KM
We will be meeting at West Rugby Football Club, Sylvan Rd, Toowong
This is a recovery ride
Cruisers depart @ 5.15
Spinners depart @ 5:20
Chasers / Breakaways depart @ 5:30
From CAMS : River Loop Map
Option 2: CAMS : River Loop Map
This ride is to Brookfield School Return 40km
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.
Will include some efforts
This ride is to Brookfield School Return 40km
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.
Will include some efforts
Option 1
3x4 1/2 Lap Max Effort, with 1/4 lap recovery between.
Do all efforts at 80/90+Rpm
To finish do 2 sets of 10x20sec sprints, with 40sec Recover.
Option 2
2x3 Lap TT efforts (90/95%)
1/2 Lap Recovery
85/90RPM
To finish do 2 sets of 10x20sec sprints, with 40sec Recover.
CAMS, Manly, Wellington Point, CAMS 80KM
CAMS, Manly, Wellington Point, Cleveland, Ormiston, Gateway, CAMS95KM
NEW Meeting Point: Captain Burke Park @ Kangroo Point
We will be meeting at West Rugby Football Club, Sylvan Rd, Toowong
This is a recovery ride
Cruisers depart @ 5.15
Spinners depart @ 5:20
Chasers / Breakaways depart @ 5:30
From CAMS : River Loop Map
Option 2: CAMS : River Loop Map
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong
CAMS to Gap Creek, then finish with backend of Chapel hill loop to CAMS :
Please remember our maps are only guidelines, as coaches are able to chose their own route as long as it is similar to the locations mentioned.
We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong or at Mt Cootha, Slaughters Falls Entrance @ 8.30
3 or 4 x Mt Coot-tha Repeats
Repeat 1 = Seated @ 60 - 70 RPM / till the top
Repeat 2 = 250m Hard (Flatout Efforts / 250 Easy to Top (Channel 10 (Paramount side) @ 65RPM +
Repeat 3 = 500m Seated @ 60 - 70 RPM / 250m Standing repeat till the top
Repeat 4 = Seated @ 60 - 70 RPM / till the top
CAMS to Nebo, Glorious return via Nebo to CAMS
The Coach will give you some efforts to do both up and down from Glorious
Meeting Location: Captain Burke Park @ Kangroo Point
https://goo.gl/maps/eLvezVyqhR7ghj2v5