Training Routes

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Updated: 15th Feb. 2015

Table Of Contents

Over The Hill Cycling levels explained
Over The Hill Selecting your group
Sample Training Routes
General training routes

OTHCC Cycling Levels " A level for everybody"

Level	Av Speed (km/hr)	Distance (km)	Details	Coffee Stop	Start Time (am)
L3	20-23	25-50	Suitable for beginners that have no experience riding in groups. Accompanied at all times by two experienced cyclists.	Yes	9
L2	23-26	60-100	For cyclists that need more of a challenge. Have experience riding in groups. Excellent training for Sportives. Accompanied at all times by a minimum of one experienced cyclist.	Optional	8.15
L1	26-30+	70-120+	For the stronger cyclists with good level of fitness and experience. Be prepared for a bit of pain. This level should be target for most cyclists. Accompanied at all times by an experienced cyclist.	Optional	8

Over The Hill Selecting your group

Ref	Applicable Level	Guideline
1	L1,2,3	Individual members will determine their own levels
2	L1,2,3	New members will be allowed maximum 3 spins before required to joining CI and Club
3	L3	A rota will be in place to ensure two “Leads" accompany all L3 spins.
4	L1,2,3	Spins will be cancelled/rescheduled if there are no experienced cyclists identified to manage.
5	L3	Will run on Wed and Sunday only
6	L1,2	Captains will circulate route using FB, Email and Text minimum 24hrs in advance of the cycle.
7	L3	L3 Leads will circulate route using FB, Email and Text minimum 24hrs in advance of the cycle.
8	L1,2,3	Members planning on attending the cycles must respond to confirm.
9	L3	A menu of L3 routes will be available on FB and Website.
10	L3	It is the responsibility of the leads to check the"L3 Lead Rota" and if they are not available they must arrange to swap with another L3 Lead.
11	L1,2,3	Minimum requirements is a racing bike
12	L1,2,3	Minimum age is 18years.

Sample Training Routes

Various options exist for training spins, the majority of which begin and end in Watergrasshill. The list below links to a number of those that have been ridden and mapped over the club lifetime

Legend
WGH	Watergrasshill

Level 3 routes
Route #	Start	Direction	Distance	Climbing
Route 1	WGH	Hazelwood - Brooklodge - New Line - WGH	29km	304m
Route 2	WGH	Rathcormac - Dispensary Lane - Fermoy - WGH	39km	408m
Route 3	WGH	Bridesbridge - Castlelyons - Rathcormac - Glenville - WGH	36km	291m
Route 4	WGH	Glenville - Whites Cross - Glanmire - WGH	34.5km	374m
Route 5	WGH	Bridesbridge - Castlelyons - Fermoy - Duntaheen Rd. - WGH	44.2km	527m
Route 6	WGH	Bridgeland E. - Midleton - Glanmire - WGH	60.4km	528m

General training routes

Ride #	Start	End	Locality	Distance (km)	Gain (m)	Route	Rating	Notes
TR-001	WGH	WGH	Lee River Valley	116	524	WGH - Dunkettle -Cork - Dripsey - Coachford - Macroom - Lissarda - Cork - Dunkettle - WGH	Medium	Medium Climb Contour, Medium Difficulty, Residential Area, Road Surface, Rolling Climb Contour,Rural Area, Smooth Terrain, Urban Area
TR-002	WGH	WGH	East Cork - West Waterford	148	736	WGH - Dunkettle - Youghal - Dungarvan - Cappoquin - Fermoy - WGH	Difficult	Medium Climb Contour, Medium Difficulty, Road Surface, Rolling Climb Contour, Rural Area, Smooth Terrain
TR-003	WGH	WGH	East Cork	113	615	WGH - Dunkettle - Youghal - Tallow - Fermoy - WGH	Difficult	Medium Climb Contour, Medium Difficulty, Road Surface, Rolling Climb Contour, Rural Area, Smooth Terrain
TR-004	WGH	WGH	Glenville Loop	61	386	WGH - Fermoy - Ballyhooly - Castletownroche - Killavullen - Beenaskeha - Glenville - WGH	Medium	Average Terrain, Medium Climb Contour, Medium Difficulty, Road Surface, Rolling Climb Contour, Rural Area
TR-005	WGH	WGH	Bride River Valley	71	341	WGH - Corrin - East Aghern - Conna - Tallow - Fermoy - WGH	Medium	Easy Difficulty, Medium Climb Contour, Medium Difficulty, Road Surface, Rolling Climb Contour, Rural Area, Smooth Terrain
TR-006	WGH	WGH	Loop to Kinsale	101	697	WGH - Glanmire - Cork - Bandon Road - Inishannon - Kinsale - Riverstick - Cork - Glanmire - WGH	Difficult	Medium Difficulty, Road Surface, Rolling Climb Contour, Smooth Terrain
TR-007	WGH	WGH	Loop to Ballyhooley	48	483	WGH - Rathcormac - Cappagh Cross - Ballyhooley - Cappagh Cross - Rathcormac - WGH	Difficult	Average Terrain, Hard Difficulty, Hilly Contour, Long Climb Contour, Road Surface, Rural Area, Very Steep Contour
TR-008	WGH	WGH	East Cork - West Waterford - South Tipp - North Cork	178	1111	Hilly 3 county spin, Cork - Waterford - Tipperary- Cork	Difficult	Average Terrain, Hard Difficulty, Hilly Contour, Low Traffic Area, Mountains Surroundings, River Surroundings, Road Surface, Rural Area, Scenic Surroundings
TR-009	WGH	WGH	East Cork - West Waterford	146	1193	WGH - Corrin - Conna - Tallow - Lismore - The Vee - Clogheen - Newcastle - Mt. Melleray - Lismore - Tallow - Fermoy - Rathcormac - WGH	Difficult	Hard Difficulty, Hilly Contour, Long Climb Contour, Mountains Surroundings, River Surroundings, Road Surface, Rural Area, Scenic Surroundings, Smooth Terrain
TR-010	WGH	WGH	Loop to Bandon / Kinsale	140	1002	WGH - Glanmire - Cork - FiveMile - Halfway - Crossbarry - Bandon - Oldchapel - Courtmacsherry - Old Head - Kinsale - Belgooly - Riverstick - Cork - Glanmire - WGH	Difficult	Hard Difficulty, High Traffic Area, Hilly Contour, Low Traffic Area, Medium Climb Contour, Oceans, Rural Area, Scenic Surroundings, Smooth Terrain, Urban Area
TR-011	WGH	WGH	Loop to Midleton	60	354	WGH - Glanmire - Dunkettle - Midleton - Lisgould - Dr. Barry's Bridge - WGH	Easy	Easy Difficulty, Flat Contour, High Traffic Area, Medium Climb Contour, Residential Area, Rural Area, Smooth Terrain
TR-012	WGH	WGH	Loop to Passage - Cobh	60	311	WGH - Glanmire - Cork - Rochestown - Passage West - Cobh - Carrigtohill - Glounthane - Glanmire - WGH	Easy	Easy Difficulty, High Traffic Area, Low Traffic Area, Oceans, Residential Area, Road Surface, Rolling Climb Contour, Rural Area, Smooth Terrain, Urban Area
TR-013	WGH	WGH	15K Hill Time Trial	15	116	WGH - Glanmire M8 on-ramp (15K Time Trial)	Easy	Medium Climb Contour, Medium Difficulty, Road Surface, Rolling Climb Contour, Rural Area, Very Smooth Terrain
TR-014	Little Island	Little Island	Little Island Flat Time Trial (6.6K)	6.6	29	Little Island	Easy	Flat Contour, Road Surface, Smooth Terrain, Very Easy Difficulty
TR-015	WGH	WGH	Ballyvourney	153	540	WGH - Glanmire - Cork - Bllincollig Bypass - Lissarda - Macroom - Ballyvourney - Macroom - Lissarda - Ballincollig Bypass - Cork - Glanmire - WGH	Difficult	Flat Contour, Hard Difficulty, High Traffic Area, Low Traffic Area, Medium Climb Contour, River Surroundings, Road Surface, Rural Area, Smooth Terrain, Urban Area
TR-016	Dungarvan	Dungarvan	Sean Kelly Comeragh Challenge	158	1473	Dungarvan - Lemybrien - Carrick-on-Suir - Seskin - Kilsheelan - Clonmel - Ballymacarbry - Harney's Cross - Mahon Falls - Kilrossanty - The Mama - Dungarvan	Very Difficult	Hard Difficulty, Hilly Contour, Long Climb Contour, Mountains Surroundings, River Surroundings, Road Surface, Rural Area, Scenic Surroundings, Smooth Terrain
TR-017	Bantry	Bantry	Beara Peninsula	117	1040	Bantry - Ballylickey - Glengarrif - Adrigole - Healy Pass - Lauragh - Tragalee - Kenmare - Caha Pass - Glengarrif - Ballylickey - Bantry	Difficult	Beach Surroundings, Hard Difficulty, Hilly Contour, Lake Surroundings, Long Climb Contour, Low Traffic Area, Mountains Surroundings, Oceans, Residential Area, Road Surface, Rolling Climb Contour, Rural Area, Scenic Surroundings, Smooth Terrain, Steep Contour
TR-018	Allemand	Allemand	La Marmotte	187	5600		Torture	Long Climb Contour, Mountains Surroundings, Road Surface, Rough Terrain, Very Hard Difficulty, Very Rough Terrain
TR-019	Baltimore	Baltimore	West Cork 200	200	1598	Baltimore - Skibereen - Ballydehob - Schull - Crookhaven - Durrus - Kilcrohane - Bantry - Ballylickey - Farnanes - Drimoleague - Drinagh - Leap - Skibereen - Baltimore	Difficult	Average Terrain, Beach Surroundings, Hard Difficulty, Lake Surroundings, Long Climb Contour, Medium Climb Contour, Mountains Surroundings, Oceans, Rolling Climb Contour, Rural Area, Scenic Surroundings,Smooth Terrain

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