CAMS, Manly, Wellington Point, CAMS 80KM

CAMS, Ford Avalon, Mt Cotton, 7 Sisters, Cleveland, Ormiston, CAMS 100KM

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.

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.

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.

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

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.

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.

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 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

We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong

3 to 4 x Max Efforts, Starting at 2nd Roundabout from Golf Course.

• Heading up hill all the way out to the end of Long Pocket

• U turn, then back to top of Long Pocket Hill, using the last 200m out of the saddle.

• Recovery from there down to Golf Course Roundabout

• Back to Starting Round About.

  • Watch Cadence, around 85 / 95 RPM.

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 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.

Head out from Story Bridge, Manly, to CAMS

This ride is to Brookfield School Return 40km

We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.

Will include some efforts

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.

CAMS New South East Ride, Including Springwood, Old Mt Cotton, Cleveland, Thornside, and Gateway 115km

NEW Meeting Location: Captain Burke Park @ Kangroo Point

https://goo.gl/maps/eLvezVyqhR7ghj2v5

This is a new ride, Story Bridge, Strathpine, Joyner, Narangba, Lawnton, Fitzgibbon, Wavell Heights, Kalinga, Albion, Story Bridge 81km

NEW Meeting Location: Captain Burke Park @ Kangroo Point

https://goo.gl/maps/eLvezVyqhR7ghj2v5

We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong

CAMS to Somewhere and back by 7 - 7.10am

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.

This ride is to Brookfield School Return 40km

We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.

Will include some efforts

CAMS, Wellington Point, Cleveland, Ormiston, CAMS 80KM

https://www.strava.com/routes/3273872943542381426

This ride is to Brookfield School Return 40km

We will meet at Wests Rugby Football Club, on Sylvan Rd, Toowong.

Will include some efforts

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.