Watt Bike Test and Training Tips

[Mike]

Count me in please

[cibowe]

Hi just completed the form, can I bring the payment on sat? will not be able to take part on sun though, xc on in Lingstown

[NMcCord]

Yes that's perfect for payment on Saturday morning . Cheers .

[carr16v]

Count me in if there's anyroom left.

[NMcCord]

Folks

Excellent response - we have 20 committed to this weekend of cycling.

Here is the schedule for Saturday Morning next.

https://docs.google.com/spreadsheets/d/ ... sp=sharing

We have tried to accommodate everyone but so many requested 9 to 10am, it just was n't possible so we gave preference to those competing on Sunday, to allow time to recover. We would ask that you are punctual and please note that the quarter hour is yours - so late by 11 mins - then you are straight into watt test with no warm-up. We cannot delay others if you are late, as the schedule doesn't allow it.

If a slot really doesn't suit someone, then we suggest you contact someone in another slot and if the swop is suitable, post the change on the forum below, so we can update the schedule, however, there is no point in contacting the three training coordinators as we have chosen those time to divide the coordination of the day between us.

We ask everyone to wait outside in the hallway and be there 5 mins before the allocated time, ready to go. Be ready to cycle and bring your own pedals and cycle shoes. We will have a selection of pedals there, if you can't bring your own.

Frank, Don and Nigel will be collecting the €20 from you before you enter the Watt Testing Room, so bring correct denomination. No money - no test.

It is also and opportune time to pay your club membership. If doing so. we would ask that you have €30 in a sealed envelope with your name on it.

Hope you enjoy

The Three Training Coordinators

[Jonny_Irish]

I swap with Tully

[DavidT]

Thanks Miron. So I'm on at 10:15 and you're on at 10:45.
I've to bring kids to swimming lessons..

[NMcCord]

Oh folks - this is the information we got from Jonathan today. You all have to do a turbo warm-up. We have booked a stationary bike in the gym (next door to watt test room) upstairs in Kildavin GAA, so you all need to be on this bike 15 minutes before your scheduled watt bike test time!

Turbo Warm up protocol below.

5 min easy
5 mins moderate tempo with a 10 second fast legs spin at the end on every minute
5 mins easy

Easy is described as being able to speak clearly while riding without being out of breath
Moderate is describes as starting the feel out of breath but no deep breathing and still able to speak.

Last meal should be 3 hr before test time.

Bring a recovery drink and something to snack on, a Banana, for example.

No strenuous work or training on Friday and hydrate well all through Friday into Saturday minimum 2lt. water Friday and 1lt. morning of test.

It would be useful if everyone could have these bike measurements with them on a piece of paper to transfer to watt bike,

centre of bottom bracket to top of saddle
distance from front of saddle to centre of bottom bracket
distance from front of saddle to centre of handle bars
height drop between saddle and handlebars

[DavidF]

I plan to cycle out there for my warm up

Sure I'll have plenty of time seeing as I have to get up at half five for me breakfast! Just enough time to measure from the tip of me yoke to the bottom of me other yoke

[Patsymc]

Don't know if anyone is interested but I plan on going for a spin after my test tomorrow , plan on going for about 90 minutes at 1pm so as to be back in time for the chat at 3pm . Pace will be around 30kph or a shade quicker . All welcome to tag along .