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Ride: Iluka Loop
10/11/2015 @ 5:45 am - 7:00 am
This is the popular Tuesday morning “intervals” ride session. This is a high-intensity training session with a mix of fast, flat sections plus 3-7 hills and dedicated recovery points. Group 1 uses active recovery (constant rolling) at regrouping points and Groups 2 & 3 have passive recovery stops. The ride departs at 6AM from Celebrations Bottle-shop at Whitfords Shopping Centre.
Please self-seed yourself into the correct group for your ability at the start. The groups ride slightly varying routes to reduce distance with less hills repeats in Iluka for Group 2 and less distance (shortcuts) for Group 3. Approximate ride averages: Group 1 – plus 32km/hr, Group 2 – plus 30km/hr, Group 3 less 28km/hr. Distance: 40km, 38km & 32km.
Group 1 sets off separately to Group 2 and 3. They do not wait to regroup with Groups 2/3 during the ride however there are opportunities to “drop back” into Group 2 if you wish. We have a small but regular group of Group 3 riders doing the short cuts, which is working great. The main route for all groups starts with one lap around Hillarys (including either Hepburn Ave hill or Flinders Ave hill) then after regrouping in the Bunnings Whitfords driveway heads north up the coast through Mullaloo and all the way to Iluka where we do 0-3 circuits incorporating a hill climb on Fernando and back down St Lucia Rd, regrouping in the slip road just past Antayla Vista. Groups then return back down the coast including hill climbs of Resolute Way & Swanson St (Group 3 follows a shortcut that cuts out Swanson) and once in Hillarys we do another lap up Hepburn Ave and back along Marmion Ave to finish in the Whitfords carpark. For Group 1 that’s a total of 7 hills, 5 hills for Group 2, and 3 hills for Group 3.
Full ride details including maps, profiles and GPS data downloads for this ride at Ride – Iluka Loop.