Western Lakes CC Training times for Spring

Looking to improve your cycling fitness for 2015 and want to train with like minded people as part of a club ? Join Western Lakes CC

Sunday Morning club spins, meet at 8.45am at the Cornmarket, spin leave at 9am sharp (Starting March 8th) Ballinrobe. 3 groups to choose from suitable from novice to experienced campaigner, with a leader over each, distance varies depending on weather and terrain.

In April Thursday evening spins start up, meet at 6.45pm at the Cornmarket, open to all abilities.

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Polkadot Challenge 115

Classes at the cycling centre. Kilmaine Rd Ballinrobe.
Every Monday 7-8pm Body conditioning for Endurance sports (Mix of circuits, weights and TRX) Not for people new to classes!!

Leg curl on swiss ballsquat

Every Thursday Turbo/ class from 6.30-7.20pm.
Turbo Duathlon class 7.30-8.30pm bring runners and suitable clothing as we may do some outdoor running .

Turbo picture inside

Remember be supporting these classes you are helping the WLCC club make the cycling centre viable.

BMX training for all at the BMX track, Kilmaine Rd Ballinrobe, every Friday evening from 7-8pm

Cycling 5-5Cycling 11-11

Boot camp outdoor session

Every Saturday Mornings 8.30am: Training for events that combine Running and biking like Duathlon, Triathlon or adventure races.
This session is a mix of running outdoors, with turbo spinning in doors, there will also be muscle activation and core strength exercises plus valuable knowledge from Mary Mulchrone.

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Book to secure your place, for all classes.

Rose of Tralee Launches National weekend of racing for South Mayo

 

 

Claremorris organising  Group with Rose of Tralee

Claremorris to host first every National cycling Championship event.

On the evening of Friday August 7th Claremorris town centre will host the National Criterium championships the following two days the racing action will be based in Ballinrobe on August 8th and 9th.

Map of route

The cycling scene in the West of Ireland will truly be awake this August when the National Criterium Championship returns West for the first time since Westport in 2006. After staging a very successful Crit on the streets of Claremorris for the last 2 years, Western Lakes have been rewarded with the staging of the 2015 National Crit Championship. To really make this a weekend to remember the host club has paired this event to their annual marque race “The Ballinrobe 2day”.

Sean O Malley the Rose of Tralee and Patrick Clarke at Criterium National champs Launch

Starting on the 7th of August the elite riders of Ireland will get a chance to test their bike handling skills on the tight fast circuit on the Claremorris streets. This tricky 1.1km lap, where Jason Pendergast won in convincing style for Fit Science last year, will prove a to testing course for the like’s of Peter Hawkins to defend his title which he won in Mondello Park from Damien Shaw.

 

On the Saturday the riders will take to the roads for the 11th edition of the “Marrey Bikes Ballinrobe 2day”. This difficult 3-stage race which takes place on the mountainous roads on the Mayo/Galway border finishing in Ballinrobe, has a long history of attracting the best riders in Ireland. Past winners of this race include Morgan Fox, David O’Loughlin and in the 2014 version Paudi O’Brien prevailed against Damien Shaw on a difficult course.

Jersey winners 2014

On Friday the 6th of February the Rose of Tralee was on hand to launch the Crit in Claremorris a Mayo woman herself from Shrule she has a strong sporting backround and follows the cycling scene.

Also in attendance were local riders who need will no introductionwas Paddy Clarke Fit Science Ballina and Western Lakes CC strong man Sean O Malley both are expected to help highlight what should be a weekend that won’t be forgotten anytime soon.

Claremorris Men shed group and Claremorris Chamber of commerce with the Rose of Tralee

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Leisure Spin protocol during training spins in 2015

Purpose

  • To ensure the health and safety of all Western Lakes Cycling Club members while out on club spins with Group B Leisure.
  • To ensure that all cyclists observe the rules of the road while out on club cycles.
  • To ensure, as far as is reasonable, the health and safety of other road users
  • To maximise the enjoyment for all cyclist participating in Group B Leisure Club spins.
  • To promote and encourage cyclists to continue participating in Group B Leisure Club spins with Western Lakes Cycling Club.

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  1. Scope

This protocol applies to all Western Lakes Cycling Club members who participate in Group B Leisure club spins.

Cyclists who participate in this group are to be divided into 3 groups:

B 1 Group will consist of the “fast B’s”. Cyclists who have gained a good level of fitness and want a fast spin. This will suit riders who have aspirations to move up to the racing groups, hopes of participating in Club/interclub Racing leagues, or racers who want to step back for a slightly easier spin. Average Speed for this group will be in the range 27 km/hr plus.

B 2 Group will consist of the “Leisure B’s” who have a good level of fitness and who want a slightly more relaxed cycle than the B1, but still at a steady pace. This will be the stepping up group for B 3 Riders and stepping down group for B 1 riders if they wish. Average Speed for this group will be in the range 24-26 km/hr.

B 3 Group will consist of Beginner Cyclists, or those returning from a prolonged layoff. This will be the stepping up group, as fitness levels and ability improves. Average Speed for this group will be in the range 20-23 km/hr.

  1. Responsibility
  • It is the responsibility of the Committee of Western Lakes Cycling Club to ensure that all club members who participate in Group B Leisure Club Spins receive a copy of this protocol, and to be aware of and adhere to this protocol.
  • It is the responsible of the Committee of Western Lakes Cycling Club to ensure that this protocol is reviewed each year or at any time if there is a change in the operation of Group B Leisure.
  • It is the responsibility of the Club Leisure Rep to ensure that this protocol is operational for the Club spins.

See items to bring on a spin

Repair stuff for saddle bag

  1. Definition and role of Club Leisure Rep/ Group Leaders
  • The Club Leisure Rep is elected at the AGM annually by Western Lakes Members. The Leisure Rep reports to the committee of Western Lakes Cycling Club, to review group development/performance.
  • The Leisure Rep, or his appointed representative, is the only authority on the spin. Officers and Committee members have no authority on the club spins, this is the remit of the Leisure Rep.
  • The Leisure Rep will consult with other group leaders of the A and C group to determine if a cycle should be cancelled or delayed due to adverse weather conditions e.g. high winds or icy roads. They will inform members about this decision.
  • The Leisure Rep will meet and greet new people to the group, arrange for them to receive a membership application form, and a copy of this protocol.
  • The Leisure Rep will issue a clear instruction at the start as to the proposed route. A detailed Calendar of spins will be posted on the Club Website and members should familiarise themselves with this. If a member requires to return early, he/she should notify the Group Leader before setting out, so that the leader can advise on a short way home. Head Count of Cyclists in the group should be noted prior to departure. Under guidelines from Cycling Ireland, the maximum number in a group is to be 16.
  • The Group Leader(s) will control the pace throughout the spin, taking into account the pace of the slowest cyclist in the group
  • The Group Leader(s) must be able to identify the weakest cyclists in the group and check with them regularly as to how they are finding the pace.
  • The Group Leader(s) ensures that all cyclists are participating in the pace making.
  • The Group Leader(s) will advise cyclists to “sit in” the group if they are struggling, and advise cyclists to “ease off” if the pace is set too high. Each Group leader will have a whistle, to aid controlling the group.
  • The Group Leader(s) will have the authority to recommend to a cyclist that the next group might be a more appropriate group for them to cycle with in the future, based on their fitness. If they choose to remain in this group, they shall adhere to the speed of the group.
  • The Leisure Rep will facilitate members who want to change groups by introducing them to the leader of the appropriate group at the start of the spin.
  • The Leisure Rep will be the liaison between the Group and the Committee and will be responsible for communicating clearly between the two. This requires the Leisure Rep to attend Committee meetings on a regular basis.
  • The Leisure Rep has responsibility for completing reports on the club spins for the PRO for posting on the Club Website.
  • The Leisure Rep should, where possible, facilitate and attempt to resolve any disputes, disagreements or grievances in an informal manner.
  • In the event of the Leisure Rep being absent or losing contact with the main body of cyclists for whatever reason, a deputy leader should be appointed to assume the role and responsibility for the duration.
  • The Leisure Rep should ensure that all accidents/incidents are reported to the Club Committee.
  1. Leisure Group B – Etiquette and Ground Rules

 Every Cyclist must be satisfied in so far as possible that their current health and level of fitness will enable them to complete the spin. Every Cyclist should bring sufficient food, drink and money for refreshments. It is also recommended that cyclists bring their mobile phone, but can only be answered at the back of the group or when stopped ( make sure your phone is protected from the weather).

  • All cyclists must wear a cycling helmet while out on Club Spins. In the event that a cyclist arrives at the assembly point without a helmet, they will be told that they cannot participate in the club spin.
  • All cyclists must ensure that their bike is well maintained, with tyres pumped to the recommended pressure. It is advisable that all cyclists carry a spare tube, a pump and tools required to change a puncture. It is also compulsory, during winter and spring months, to have a rear mudguard fitted to the bike, so as to not inconvenience other cyclists.
  • Cyclists will cycle in two rows, with the exception of narrow roads, where they will cycle in single file. This arrangement will continue for the duration of the spin, with the pace comfortable enough so that no cyclist gets dropped off the back of the group.
  • Cyclists should ensure that if/when they are passing other cyclists in the group that they do so on the right side and allow sufficient room so as not to undercut on the left.
  • In the event that a split occurs in the group, e.g. going up a hill, then the cyclists at the front will continue up the hill and wait to regroup at the top of the hill, before continuing with the spin.
  • All Cyclists must cooperate fully with the Leisure Rep/Group Leaders requests and instructions.
  • In the event of a cyclist getting a puncture/breakdown, one rider nominated by the Group Leader will stop and assist. The remainder of the group will cycle ahead for about 6 minutes at which point they will turn back and regroup with the other cyclists. This should allow enough time for the puncture to be fixed and the rider to re-join the group.
  • The group should agree on a rotational basis that a nominated group member will perform the roll of Sweeper. They would ensure that any cyclist who for whatever reason is unable to complete the spin with the group will be accompanied the remainder of the spin home. “Nobody left Behind”.
  • If a cyclist is having difficulty staying with the group, they should inform the leader so that he/she can decide to:
  • Ease of the pace
  • The nominated Sweeper will stay back with them
    • On the homeward journey the pace will continue as before until an agreed distance, usually 5 km, from home when the pace can be increased by individual cyclists for the remainder of the spin. However, the rules of the road and group cycling must be observed. No racing on narrow roads and within town limits. Those cyclists who do not wish to participate in the sprint for home will continue at the original pace.
    • Official Group led spins for the B1, B2, and B3 are on Sunday at 9 am from the Corn Market, Ballinrobe, and on Tuesday and Thursday evenings at 7pm from April to SeptemberDSCN3911Erris head

 

Classes at the cycling centre Ballinrobe 2015

Looking to get Fit for 2015 and want to train with like minded people ??
Classes at the cycling centre. Kilmaine Rd Ballinrobe.
Monday starting Jan 5th 7-8pm Body conditioning for Endurance sports (Mix of circuits, weights and TRX) Not for people new to classes!!

Thursday starting Jan 8th Turbo/ spin for beginners or people new to cycling 6.30-7.20pm.
Turbo Duathlon class 7.30-8.30pm bring runners and outdoor clothes.

Remember be supporting these classes you are helping the WLCC club make the cycling centre viable.

Saturday Mornings 8.30am starting Jan 10th: Training for events that combine Running and biking like Duathlon, Triathlon or adventure races.
This session is a mix of running outdoors, with turbo spinning in doors there will also be muscle activation and core strength exercises plus valuable knowledge from Mary.
There will be a reduced rate offer on entry for the Ballinrobe Duathlon Feb 7th for all that sign up.
Book to secure your place

Club AGM Friday the 14th of November.

The Western Lakes CC club AGM will be held next Friday the 14th of November at 8pm in Flannery’s marquee
It would be great to get a good turnout from all our club members.
This is a great opportunity to become more active in the club and community and have you opinions on the club heard.
On the night we will have a few words from the current committee members about what the clubs activities in 2014.
The main item on the agenda is election of officers.
If anyone has anything that they want discussed please let me know before Friday.
Thanks
Michael Flanagan

Ladies who are new to cycling here is FAQ on the Ladies Sportive October 18th

Western Lakes CC Ladies End of Season Cycling Sportive: Event Details

Date:                           Saturday 18th October 2014

Distances:                    50k Cloch Breac, 80k Ail Dubh

Location:                     Start & finish Ballinrobe, Co Mayo

Registration:                Saturday 18th of October, 9 – 9.50am, the cycling centre, Kilmaine Road, Ballinrobe (under the water towers).

Start Time:                  Both routes start at 10am from the cycling centre, complete one lap of the town and travel out the Neale road.

Finish Time:                Return to the Cycling Centre, between 1 and 2pm

Garda:                         Claremorris Gardai have been informed of event

First Aid:                     Ballinrobe Order of Malta

Marshals / Volunteers:            The guys from Western Lakes CC

Website                       www.westernlakescc.com

Price:                                       €20 includes lunch

The Ladies of Western Lakes would like to mark the end of their summer of cycling by inviting you to join them on their End of Season Cycling Sportive.  A Sportive is a leisure event.  This event has 2 distances 50k and 80k, it is set over a rolling course taking in the most picturesque parts of south Mayo and North Galway.  This event takes part on open roads, so rules of the road apply.  Ensure to bring a spare tube and pump in case of a puncture, however there will be supporting back up.  Remember to have at least one water bottle to your bike.

Route summary

Both spins leaving Ballinrobe at 10.00am and partly share the same route, on the way out and again upon return.

The ‘Long Spin’ is approximately 80km and skims the southern shore of Lough Mask on it’s way into Joyce Country and the Partry mountains, the spectacular Lough na fooey lies at the base of the Ail Dubh our first of two climbs.  Ail Dubh featured in this year’s RAS, although from the opposite direction! Take your time at the summit to appreciate the view and catch your breath before descending into the Maam Valley that lies in the shadow of the Maumturks.  Our second climb appears, Maumeen, short and sharp, before one reaches the village of Cor na Mona, that touches the shore of County Galway’s largest lake Lough Corrib.  The long route then meets up with the short route to journey back to Ballinrobe.

http://www.mapmyride.com/routes/view/543868604

Ladies sportive 2014 route

The ‘Short spin’ is in the region of 50km, and shares part of the long route but veers south climbing Ben Levy or locally known as ‘Mount Gable’ or ‘Cloach Breac’, the route then descends into the village of Cor na Mona to link back up once again with the Long Route to experience the panoramic views of Lough Corrib.

http://www.mapmyride.com/routes/view/543865706

 How long will it take to complete the 80k/50k routes ?

The short 50k should reach the food stop (cake) in the village of Cornamona between 11.30 and 12pm.  The longer route of 80k should reach the cakes before they’re all gone between 12 and 12.30pm.  The aim is to have everyone back in Ballinrobe by 2pm.  We are encouraging participants not to delay at the food stop as one can cool down and become cold quite quickly

What type of bike do you need ?

Whatever the choice of bike, ensure it is in good working order and properly serviced.  There are climbs on both routes so brakes in good working order are essential.  Bring a pump, spare inner tube and some tyre levers in your saddlebag.

Wearing of a helmet is compulsory while cycling and you will not be allowed participate without one.

Bike Choices:             A road bike (typical racing bike) fastest

Hybrid with straight handlebars would be next

A mountain bike with slick tyres would be slower

A mountain bike with knobbly tyres would be the slowest and probably the toughest

Can I practice on the course beforehand?

On the preceding Sundays leading up to the 18th Western Lakes CC will be incorporating the routes into their Sunday spins.

Will the Route be marked/marshaled?

 The route will be marked with signs/arrows indicating directions on the road.  There will be marshals on all the major junctions and some of the guys in the club will be acting as mobile cycling marshals. Please note marshals are not in the position to stop traffic, most drivers do slow down and stop, however be vigilant at all junctions.  The route maps will be up on website shortly.  Written directions will be available on the morning at the cycling centre.

 

Will the event go ahead if there is bad weather?

 If the situation arises that we are unlucky enough to get weather that may be dangerous to participants, the organisers may have to make a decision to shorten or take out certain sections of the course, and this will only be decided on the morning of the event.

Strictly No IPods or Headphones; If you wear either you will be asked to take them off, safety is a priority and failing to hear instruction or the sound of on coming traffic can cause  accidents to you and fellow participants.

What time is Registration

The registration starts on the morning of 18th at 9am and will close at approximately 9.50am, this is to allow time for safety briefing.

Will the event be timed?

No this event is not timed the only timing is to be in time for some cake!

REMEMBER THIS IS NOT A RACE AND NO PRIZES FOR FIRST ACROSS THE LINE.

What happens after the finish

The finish is back at the Cycling Centre.  Showers will be available at Lake Side Sports Centre, which is across the road from the cycling centre.  Directions will be available.  BBQ after in Inch’s Bar (Fitzpatrick’s on the Main St.) from 1 – 3pm.

Finally enjoy the Event

 

BMX winter schedule

“Bmx Track will be open to all from 7PM-8PM
every Friday evening, starting from 3rd October. This will be free for all
WLCC members or Children can pay on the night at a cost of two euros.
We would encourage that they bring their own Cycling Helmet together
with a pair of full gloves and perhaps any knee and elbow pads if they
have them.

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Any children without a BMX bike are also welcome as we have
a few spare to lend on the night. For More info , Please contact
Bernard on 087 2343652.”

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Ladies End of Season leisure cycle 2014

Western Lakes cycling club are looking to emulate running by getting as many ladies together as possible to create the biggest cycle event for women only in the Mayo and Connacht area.  That said we won’t deter the opposite sex taking part providing they dress appropriately. For the ladies its a brilliant opportunity to show case  that cycling in lycra with shaved legs is not only for the guys, every woman can put their effort to the wheel by taking part and do their bit for women in sport.

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Western Lake's Ladies

Ballinrobe will be the venue for this unique cycle and with an up surge in women taking part in Triathlons, Adventure races, Duathlons and of course just normal recreational cycling what better way to meet like minded ladies but at ladies only event.

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This End of Season leisure cycle takes place on Saturday 18th of October.  The chosen  charity for this event is ‘Climb a Hill for Jack and Jill’.

Having a cup of tea ladies

There are two routes planned for the day, both spins leave Ballinrobe at 10am and partly share the same route.  Sign on starts at 9am at the cycling centre, Kilmaine Road, Ballinrobe.

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The ‘Long Spin’ is approximately 80km, skims the southern shore of Lough Mask on it’s way into Joyce Country among the Partry mountains, the spectacular Lough Na Fooey lies at the base of the Ail Dubh our first of two climbs.  Ail Dubh has featured in the many of the big open races, although from the opposite direction! Take your time at the summit to appreciate the view and catch your breath before descending into the Maam Valley lying in the shadow of the Maumturks.

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‘Maumeen’, our second climb appears, short and sharp, before one reaches the village of Cor na Mona, on the shore of County Galway’s largest lake Lough Corrib.  The long route then meets up with the short route to journey back to Ballinrobe.

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The ‘Short spin’ is in the region of 50km, and shares part of the long route but veers south climbing Ben Levy or more locally known as ‘Mount Gable’ or ‘Cloach Breac’, the route then descends into the village of Cor na Mona joining up again with the Long Route to experience the panoramic views of Lough Corrib.

There will be back up, a water and snack stop and maybe some interesting marshals on route!

The cost for this wonderful spin, including lunch is €20

For more info visit www.westernlakescc.com

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