Road Commission Training Camp Westport February 6^th & 7^th 2010

Schedule of Activities

Friday 5^th February

4:00pm to 9:00pm                       Check in to the Clew Bay Hotel, Westport, Co. Mayo.

Saturday 6^th February

7:00am to 7:30am                       Breakfast

8:30am to 8:45am                       Sign On

9:15am to 11:15am                     First spin.  This will be a fast spin on a relatively flat course to assess riders ability to ride at speed in bunches and to assess riders sprinting ability.  There will be two groups on the road.  Group 1 will be male juniors and all female riders.  Group 2 will be the remaining male riders.

11:15am to 1:45pm                       Recovery time.  Riders need to rehydrate and to take in carbohydrates to prepare for the second spin.

2:00pm to 4:30pm                       Second spin.   This will be a relatively short spin over hilly terrain to assess riders ability to climb and to assess riders ability to descend as part of a bunch.  There will be two groups on the road.  Group 1 will be male juniors and all female riders.  Group 2 will be the remaining male riders.

5:15pm to 6:15pm                       Seminar on how to integrate the output from the Watt Bike test into a training program.  This session is open to the coach of any rider attending the camp.

6:30pm                                               Dinner

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Sunday 7^th February

7:00am to 7:30am                       Breakfast

8:30am to 8:45am                       Sign On

9:15am to 12:30pm                     Long endurance spin.  This will be a training ride and will seek to assess the general state of fitness of the riders.  There will be two groups on the road.  Group 1 will be male juniors and all female riders.  Group 2 will be the remaining male riders.

13:15pm                                 Lunch

 The hotel is in Clew Bay Hotel, Westport, Co. Mayo. Riders can check in from 4pm on Friday. Room allocation will be posted on the website shortly.