• 7.45pm at Skye Fitness
• This week it's intervals on the bikes followed by Circuits. Wee team challenge at the end - tough but great fun!!!

• 6.30pm from PRFC
• 25 miles at a steady pace - keep an eye on the weather?

• 9.30am from PRFC
• 35 miles at a nice pace with coffee stop.

• 7.00pm in Cycleology, Armagh
• Demonstration of basic bike maintenance and tyre changing techniques?? Should be informative and entertaining - bring money for coffee and ice cream in the 'Cup & Cone'.

• Option 1:- Steph's Girlie Run
• 9.15am from PRFC
• Heading to Gawleys Gate and then tea & coffee at Tiffy's in Aghagallon. Rosemary hoping to rendezvous there for tea, a chat and perhaps even a Fab Photo???
• 30 miles, fairly flat and relaxed pace.

• Option 2:- Club Run
• 9.00am from PRFC
• PRFC-Gilford-Scarva-Banbridge-Corbet-Flough Road-Kinallen-Hillsborough-Ballygowan Road-Warringstown-Bleary PRFC
• Distance:- 48.18 miles
• Elevation:- 2,726 feet
• Coffee Stop:- The Plough
• https://www.strava.com/routes/24051689

• Option 3:- West Down Wheelers Coastal
• Sign-on from 8.00am in Katsebridge Orange Hall
• Price:- £10 with CI Licence
• Ride out:- 9.30am
• Routes:- 44 miles or 63 miles

• 9.00am from PRFC
• PRFC-Garvaghy Rd-Derrycarn Rd-Greenisland Rd-Maghery-Stewartstown-Coalisland-Dungannon-Moygashel-Moy-Collegelands-Scotch Street-PRFC
• Distance:- 43 miles
• Elevation:- 1,944 feet
• Coffee Stop:- Synge & Byrne, Linen Green
• https://www.strava.com/routes/24051906

Tuesday 18th - Spin Gym

• Time:- 7.45pm
• Location:- Sky Fitness

Wednesday 19th - The Knight Riders

• Time:- 6.30pm
• Location:- PRFC
• Format:- 25 miles at a steady pace.

Thursday 20th - Bun Run

• Time:- 9.30am
• Location:- PRFC
• Format:- social run of approximately 35 miles.

Saturday 22nd - Club Run

• Time:- 9.00am
• Location:- PRFC
• Route:- PRFC-Garvaghy Rd-Farlough Rd-Greenisland Rd-Maghery-Stewartstown-Coalisland-Bush-Moy-Benburb-Battleford Rd-Armagh-Loughgall-PRFC
• Shortcut - home via Collegelands after tea stop.
• Distance:- 53 miles
• Elevation:- 2,526 feet
• Coffee Stop:- The Ryandale, Moy
• https://www.strava.com/routes/23696732

Sunday 23rd - Club Run

• Time:- 9.00am
• Location:- PRFC
• Route:- PRFC-Gilford Rd-Mullahead Rd-Tandragee-Markethill Rd-left at Bell's Crossroads-right in Clare-Tannyoky-Tyrones Ditches-Newry-Bessbrook-Mountnorris-Markethill-Hamiltonsbawn-Richhill-Battlehill-Loughgall Rd-PRFC
• Shortcut:- straight home after tea stop - either tow path or via main road to Poyntzpass.
• Distance:- 45.72 miles
• Elevation:- 3,081 feet
• Coffee Stop:- Fiveways, Newry
• https://www.strava.com/routes/23697829

Afternoon everyone - routes and activities for this week:-

Tuesday 11th - Spin Gym

• Time:- 7.45pm
• Location:- Skye Fitness

Wednesday 12th - The Knight Riders

• Time:- 6.30pm
• Location:- PRFC
• Format:- 25 miles at a steady pace.

Thursday 13th - Bun Run

• Time:- 9.30am
• Location:- PRFC
• Format:- social run of approximately 35 miles.

Saturday 15th - Club Run

• Time:- 9.00am
• Location:- PRFC
• Route:- PRFC-Garvaghy Rd-Farlough Rd-Greenisland Rd-Maghery-Stewartstown-Coalisland-Bush-Moy-Benburb-Battleford Rd-Armagh-Loughgall-PRFC
• Shortcut - home via Collegelands after tea stop.
• Distance:- 53 miles
• Elevation:- 2,526 feet
• Coffee Stop:- The Ryandale, Moy
• https://www.strava.com/routes/23696732

Sunday 16th - Club Run

• Time:- 9.00am
• Note:- slower 'back on the bike group' being taken by Davy Moore and Ruth Mason who will post more details this week.
• Location:- PRFC
• Route:- PRFC-Gilford Rd-Mullahead Rd-Tandragee-Markethill Rd-left at Bell's Crossroads-right in Clare-Tannyoky-Tyrones Ditches-Newry-Bessbrook-Mountnorris-Markethill-Hamiltonsbawn-Richhill-Battlehill-Loughgall Rd-PRFC
• Shortcut:- straight home after tea stop - either tow path or via main road to Poyntzpass.
• Distance:- 45.72 miles
• Elevation:- 3,081 feet
• Coffee Stop:- Fiveways, Newry
• https://www.strava.com/routes/23697829

Tuesday 4th - Spin Gym, Super Tuesday Series

• Time:- 7.45pm
• Location:- Skye Fitness
• Format:- February sees the introduction of the Super Tuesday Spin Series!! Four intense sessions focusing on speed, strength and stamina:-

o   4th Feb - Super Sprint - fast and furious

o 11th Feb - Super Climb - slow and heavy

o 18th Feb - Super TT - long and steady

o 25th Feb - Super Race - mixed bag - savage!

£5 per session or £15 if you fancy all four. Don't forget you have the added bonus of some Classic Rock plus 30 minutes of circuits afterwards, culminating each week in a team challenge!!! A brilliant night - challenging, great craic and very rewarding!

Wednesday 5th - The Knight Riders

• Time:- 6.30pm
• Location:- PRFC
• Format:- 25 miles at a steady pace with plenty of craic guaranteed - and a wee coffee at the end. Good training for the summer at a pace to suit all

Thursday 6th - Bun Run

• Time:- 9.30am
• Location:- PRFC
• Format:- social run of approximately 35 miles done at a nice pace with the added bonus of a coffee stop half way around.

Thursday 6th - Committee Meeting

• 7.30pm in Tiplers

Saturday 8th - Club Run

• Time:- 9.00am
• Location:- PRFC
• Route:- PRFC-Garvaghy Rd-Farlough Rd-Greenisland Rd-Maghery-Stewartstown-Coalisland-Bush-Moy-Benburb-Battleford Rd-Armagh-Loughgall-PRFC
• Rating:- Flat with a few hills
• Shortcut - home via Collegelands after tea stop.
• Distance:- 53 miles
• Elevation:- 2,526 feet
• Coffee Stop:- The Ryandale, Moy
• https://www.strava.com/routes/23696732

Sunday 9th - Club Run

• Time:- 9.00am
• Location:- PRFC
• Route:- PRFC-Gilford Rd-Mullahead Rd-Tandragee-Markethill Rd-left at Bell's Crossroads-right in Clare-Tannyoky-Tyrones Ditches-Newry-Bessbrook-Mountnorris-Markethill-Hamiltonsbawn-Richhill-Battlehill-Loughgall Rd-PRFC
• Rating:- Hilly with a few flats!
• Shortcut:- straight home after tea stop - either tow path or via main road to Poyntzpass.
• Distance:- 45.72 miles
• Elevation:- 3,081 feet
• Coffee Stop:- Fiveways, Newry
• https://www.strava.com/routes/23697829

• Tuesday 21st January - Spin Gym
• Time:- 7.45pm
• Location:- Skye Fitness
• Format:- Dr Gail should be back but I've been put on stand-by just in case. If she can't make it I'm back in the hot seat for a second one-off?. If you

  Tuesday 28th - Super Savage Tuesday

  • Time:- 7.45pm
  • Location:- Skye Fitness
  • Format:- it's the last Tuesday of the month so we're running a Super Savage Spin Session. A lot of serious rock music folks - why not try it out and see if you can handle it!! Here are the official track ratings:-

  o    Track 1:- ??

  o    Track 2:- ???

  o    Track 3:- ?

  o    Track 4:- ????

  o    Track 5:- ?

   

  Wednesday 29th January - The Knight Riders

  • Time:- 6.30pm
  • Location:- PRFC
  • Format:- 25 miles at a steady pace with plenty of craic guaranteed - and a wee coffee at the end. Great turnout last week - good training for the summer at a pace to suit all

   

  Thursday 30th January - Bun Run

  • Time:- 9.30am
  • Location:- PRFC
  • Format:- social run of approximately 35 miles done at a nice pace with the added bonus of a coffee stop half way around.

   

  Saturday 1st February - Club Run

  • Time:- 9.00am
  • Location:- PRFC
  • Route:- PRFC-Bleary-Warringstown-Dromore-Annahilt-Hillsborough-Culcavy-Upper Ballinderry-Lower Ballinderry-Aghalee-Aghagallon-Castor Bay Road-Annesborough-Kinnegoe Embankment-Kilvergan-Seagoe-PRFC
  • Shortcut - take left at Culcavy and head straight back via Moira.
  • Distance:- 50 miles
  • Elevation:- 2,325 feet
  • Coffee Stop:- The Plough, Hillsborough
  • https://www.strava.com/routes/22752176

   

  Sunday 2nd February - Club Run

  • Time:- 9.00am
  • Location:- PRFC
  • Route:- PRFC-Lurgan-Moira-Lisburn-Knockmore Road-Prince Willaim Road-Pond Park Road-Stoneyford Road-left onto Sheepwalk Road-Glenavy Road-Glenavy-Lower Ballinderry-Aghalee-Aghagallon-Castor Bay Road-Aneesborough-Kinnegoe Embankment-Derrymacash Road-take left across to Charlestown Road-Carn-Seagoe-PRFC
  • Shortcut:- go for coffee in Lisburn and head straight back
  • Distance:- 46.25 miles
  • Elevation:- 2,000 feet
  • Coffee Stop:- Filling Station at the top of Pond Park Road
  • https://www.strava.com/routes/23575405

   

• Tuesday 21st January - Spin Gym
• Time:- 7.45pm
• Location:- Skye Fitness
• Format:- Dr Gail should be back but I've been put on stand-by just in case. If she can't make it I'm back in the hot seat for a second one-off?. If you thought last week was good you should see what I've planned for Tuesday!! More rock and less roll
• Wednesday 22nd January - The Knight Riders
• Time:- 6.30pm
• Location:- PRFC
• Format:- 25 miles at a steady pace with plenty of craic guaranteed - and a wee coffee at the end.
• Thursday 23rd January - Bun Run
• Time:- 9.30am
• Location:- PRFC
• Format:- social run of approximately 35 miles done at a nice pace with the added bonus of a coffee stop half way around.
• Saturday 25th January - Club Run
• Time:- 9.00am
• Location:- PRFC
• Route:- PRFC-Mahon Rd-Markethill Rd-Markethill-Mountnorris-Fivemile Hill-Bessbrook-Newry-Rathfriland-Banbridge-Gilford-PRFC (Shortcut as posted last week).
• Distance:- 54 miles
• Elevation:- 3,200 feet
• Coffee Stop:- Synge & Byrne, Newry
• https://www.strava.com/routes/23324682
• Sunday 26th January - Club Run
• Time:- 9.00am
• Location:- PRFC
• Route:- PRFC-Loughgall-Blackwatertown-Benburb-Rehaghy-Minterburn-Caledon-Armagh-Hamiltonsbawn-Marlacoo-Markethill Rd-Mahon Rd-PRFC (Shortcut as posted last week).
• Distance:- 49.32 miles
• Elevation:- 2,419 feet
• Coffee Stop:- Caledon or Armagh
• https://www.strava.com/routes/23324978

ROUTES & ACTIVITIES FOR THE WEEK

• Tuesday 14th January - Spin Gym

  • Time:- 7.45pm
  • Location:- Skye Fitness
  • Format:- For one week only I'm back in the hot seat - that means a savage session to some classic blues and rock!!!! This week we'll have 25 minutes worth from The Rolling Stones, The Allman Brothers, Deep Purple and Popa Chubby (what do you mean you've never heard of him!!). Then it's into the torture chamber for 30 minutes of circuits?

   

  Wednesday 15th January - The Knight Riders

  • Time:- 6.30pm
  • Location:- PRFC
  • Format:- 25 miles at a steady pace with plenty of craic guaranteed - and a wee coffee at the end (note to Gail - I didn't say free coffee!!!)?

   

  Thursday 16th January - Bun Run

  • Time:- 9.30am
  • Location:- PRFC
  • Format:- social run of approximately 35 miles done at a nice pace with the added bonus of a coffee stop half way around.

   

  Saturday 18th January - Club Run

  • Time:- 9.00am
  • Location:- PRFC
  • Route:- PRFC-Mahon Rd-Markethill Rd-Markethill-Mountnorris-Fivemile Hill-Bessbrook-Newry-Rathfriland-Banbridge-Gilford-PRFC
  • Distance:- 54 miles
  • Elevation:- 3,200 feet
  • Coffee Stop:- Synge & Byrne, Newry
  • https://www.strava.com/routes/23324682

   

  Sunday 19th January - Club Run

  • Time:- 9.00am
  • Location:- PRFC
  • Route:- PRFC-Loughgall-Blackwatertown-Benburb-Rehaghy-Minterburn-Caledon-Armagh-Hamiltonsbawn-Marlacoo-Markethill Rd-Mahon Rd-PRFC
  • Distance:- 49.32 miles
  • Elevation:- 2,419 feet
  • Coffee Stop:- Caledon or Armagh
  • https://www.strava.com/routes/23324978