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Liz Hepple Coaching

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24.01.2022 Hi everyone! Apologies for the lack of FB posts lately! This weeks rides are: Tuesday Speed 5.20am (note different time) Meet at Simon's car park. Corner Moggill and Witton Rds, Chapel Hill. Tempo OR short efforts and sprints.... Wednesday Strength 5.10am (note different time) Meet at Regatta Ferry. Ride to Mt Gravatt - 2+ repeats. Friday Social 5.15am (note usual time :) Meet at Regatta Ferry. River Loop and cawfeeee!! Sunday Endurance 5.30am Mount Tamborine. Approx 110kms Back on the train from Coomera (bring your go card). Let me know if you want to come to any / all of the sessions!

22.01.2022 The Stelvio Pass - brutal and beautiful! What an amazing planet we live on, and no better way to see it than on a bike!!

19.01.2022 I hope you all had a great week! With a public holiday on this Friday, training rides for this coming week will be slightly different. They are: Tuesday 23 Jan Speed 5.15am Meet at the Regatta 1kms efforts in Graceville + hill sprints Wednesday 25 Jan Strength 5.15am Meet at the Planetarium Mix of Coottha fronts and Stuartholme hills... Friday 26 Jan Time Trial 5.30am Meet at Indooroopilly Train Station (near bike bridge) Ride to Pallara for 8kms Individual Time Trial (option to do 'Pairs' instead) Saturday 27Jan Strength - 5.15am at the Planetarium Samford loop via Lochinvar Road 55-60kms very hilly Sunday 28 Jan Endurance 5.30 at the Regatta Ferry 7 sisters loop (Redland Bay) 100kms flat/rolling. Let me know if you'd like to come on any/all of these rides.

18.01.2022 I hope some of you got the chance to see some of the National Track Cycling Championships at the Anna Meares' Velodrome on the weekend. What exciting racing by such awesome athletes! Bring on the Commonwealth Games! Pumped for this weeks rides, which are (starting Tuesday 6 February): Tuesday Speed 5.15am Meet at Simons (Moggill and Witton Rds, Indooroopilly) 1kms efforts - back to Simons by 6.45 (probably earlier)... Wednesday Strength 5.05am (Note earlier time) Meet at the Regatta Ferry Ride to Mt Gravatt for 2-4 repeats Friday Social 5.15am Meet at Regatta Ferry River Loop + coffee Saturday Social 5.15am Meet at Planetarium Samford Loop (Lochinvar Rd optional) Sunday Endurance 5.30am Meet at Regatta Ferry Ipswich via Moggill Ferry (80-90kms) Let me know if you're in.

18.01.2022 Sorry I didn't get this week's rides up earlier, but this is what is planned for the rest of the week (from Friday 10 March): Friday Social Ride 5.15am Meet at Regatta Ferry River Loop with coffee at Plenty (not coached) Saturday Steady hills 5.15am Meet at Regatta Ferry 60kms loop to Samford Rail trail return (not coached)... Sunday Brisbane to Maleny/Landsborough via Mt Mee. Catch the train back to Bris. (For fitter riders only) 5.15am Meet at the Regatta Ferry 130kms. Very hilly. Let me know if you’re in for any/all of the rides.

17.01.2022 This week's rides (starting Tuesday 12 September) are: Tuesday Speed 5.15am Meet at the Regatta Ferry - Long efforts St Peters and Long Pocket. Wednesday Strength 5.15am Meet at Planetarium - Hilly ride - Kenmore, Chapel Hill area... Friday Social 5.15am Meet at the Regatta - Social River Loop. Coffee at Plenty at 6.30am Weekend TBA Have family commitments, but not sure which day, so will let you know later in the week. Let me know if you can make it to any/all of the rides.

16.01.2022 I hope your weekend was great - ready to start a new week? :) Huge congratulations to Liz (Nelson) who completed the Three Peaks Challenge at Falls Creek yesterday! You can read all about it on her blog site (soon) http://fitterliz.com.au/ This week we’ll be doing the following training:... Tuesday Social/Recovery Meet 5.15am Regatta Ferry An easy short River Loop. (no charge) Wednesday Strength Meet 5.15am at the Planetarium Car Park. Varied Mt Coottha efforts Thursday Speed Meet at 5.15am at Regatta Ferry. Short/medium efforts Indooroopilly. Friday - no ride sorry Saturday Strength Meet 5.15am at the Planetarium - McAfee’s (climbing) ride at own pace (no charge) Coffee at Bannetons Sunday Endurance Meet 5.45am at the Regatta Ferry. 100kms Redland Bay (7 sisters) loop. Total of 40kms of pace line/tempo. Let me know if you’d like to come to any of the rides.

14.01.2022 Hi everyone Starting Tuesday 24 January, this week’s rides are: Tuesday Speed 5.15am Meet at the Regatta Ferry. Short / flat efforts... Thursday Australia Day Rides (not coached) 5.30am Meet at the Regatta Ferry. Group 1 - 60k Flat ride (e.g. Wynnum) Group 2 - 90kms Mt Glorious. Saturday Social Ride 5.15am Meet at the Regatta Ferry. Steady 50kms Samford loop (via Rail trail) as a group. Coffee at Bannetons (Bardon) afterwards Sunday Strength 6.00am Meet at Oxenford Woolworths Car Park. 120kms with steep climb to Tamborine then, steep side Beechmont/Binna Burra. Return via Maudsland. Fitter riders only. Let me know if you’re in!

12.01.2022 Hello everyone! Ready to get back into training after the crazy weather last week? This weeks training (week beginning 3 April) is as follows:... Tuesday Strength 5.15am Meet at Simon’s cafe, Moggill Rd. Clockwise Gap Ck road, followed by an optional Coottha front if you have time. Wednesday Speed 5.15am Meet at the Regatta Ferry Long Pocket, Short efforts :) Friday Social 5.15am Meet at the Regatta Ferry River loop with coffee Saturday Social 5.15am Meet at the Regatta Ferry 55k steady Samford rail-trail loop - coffee at Bannetons. Sunday Endurance/Strength 5.15am Meet at the Regatta Ferry. 110 - 150kms Tamborine Mtn (possible to catch train back from Coomera or Beenleigh) (Solid ride for fitter riders only) Let me know if you can make it to any/all of the rides :)

11.01.2022 It's that time of year!! Xmas lights ride with lots of bling and a great group.

10.01.2022 Enjoying the wonderful bikeways of the Reschensee area (northern Italy)

09.01.2022 Rode past this group of kangaroos enjoying the fresh grass at Goodna this morning.

09.01.2022 Christmas Day was full of treats, but Boxing Day brought an even more memorable day! Amazing how cycling can take you on unplanned adventures! For the full report on our Flagstone Creek/Lockyer Valley ride visit Liz Nelson's blog fitterliz.com.au

09.01.2022 This week’s forecast doesn’t look great but we’ll try for the following: Tuesday 21 March Speed Meet 5.15am at the Regatta Ferry. Long pocket efforts (flat) Wednesday 22 March Strength Meet 5.15am at the Planetarium. Mixed efforts up and around Coottha.... Friday 23 March Social Meet 5.15am at the Regatta Ferry Sorry - no weekend rides this week, as a few of us are up in Toowoomba for the Ride the Range. Let me know if you’re in any/all of the rides (as per usual, I will text riders 1 hour before ride starts if it is cancelled due to weather).

09.01.2022 Hope you all had a great week, and managed to stay COOL!! This week’s training (starting Tues 17 Jan) is: Tuesday 5.15am Speed Meet at the Indooroopilly train station. Tempo pace line work (approx 20kms).... Wednesday 5.15am Strength Meet at Simon’s Cafe car park (Moggill/Witton Rds) Brookfield - moderate hills. Saturday 5.30 am Social ride (no charge) Meet at Regatta Ferry. Samford via Samford Rd, back via Rail Trail/the Gap. Hilly but steady - regroup at the tops of hills. Sunday 5.30am Hard Ride Meet at the Regatta Ferry 110kms Mt Mee (via Closeburn, Oceanview optional). This will be a hard hilly ride for fitter riders only. Please let me know if you’re IN for any/all of the rides.

08.01.2022 This week (beginning 1 May) we have the following rides: Monday Strength 5.45am Meet at the Regatta (or 6.05 at Stones Corner). Mt Gravatts. 3-5 repeats depending on your fitness. Wednesday Speed 5.15am Meet at the Regatta. Short efforts around St Peter’s loop.... Friday Social 5.15am Meet at the Regatta River Loop (not coached) Sunday Moderately easy endurance 5.45am Meet at the Regatta. Fig Tree Pocket, Brookfield, Moggill ferry and back via Goodna (around 75k mixed terrain). Steady (not hard) up the hills. Let me know if you want to come on any of the rides.

04.01.2022 This week (starting Tuesday 21 Feb) the rides are: Tuesday Speed Meet 5.15am at the Regatta Ferry. Long tempo or Threshold efforts Long Pocket area. Wednesday Hills Meet 5.15am at the Regatta Ferry. Gap Creek Clockwise loop... Friday Social Meet 5.15am at the Regatta Ferry. River Loop + coffee. Sunday Hard Endurance (Fitter riders) Meet at 5.45am at Oxenford shops. 120kms including steep Tamborine, steep Beechmont, Binna Burra, back via Maudsland. Let me know if you want to come to any/all of the rides.

03.01.2022 Early morning on Mt Nebo. Thanks Lin Green for the great pic!

02.01.2022 Happy New Year everyone! I hope you had a more exciting NYE than me :) (early night due to 3.30am start for the Maleny ride due to the heat!). It was a very tough way to start the New Year, but lots of fun! ... With the public holiday on Monday, we’ll move the training back a day. Starting on 4 January. Wednesday - Speed 5.15am Meet at Simon’s (Moggill Rd) Brookfield finger - Tempo Thursday - Strength 5.15am Meet at the Planetarium Car Park Mt Coottha fronts and/or backs (your choice). Saturday Social (not coached) 5.30am Meet at the Regatta Ferry 50kms Fig Tree Pocket and Westlakes with coffee after (very steady on any hills :) Sunday Sorry no group ride today. Let me know if you’d like to come on any/all of the rides.

01.01.2022 Hello cyclists Rides for the rest of the week are: Wednesday 11 January Strength 5.00am Meet at the Regatta Ferry. Ride to Mt Gravatt for 2-3 repeats and return... Friday 13 January Social 5.15am Meet at the Regatta Ferry River Loop + coffee if you have time Sunday 15 January Endurance 5.15am Meet at the Regatta Ferry 130kms Paradise Point (north Gold Coast) flat/rolling - then train home from Beenleigh (or Coomera for 100kms). Average 27-30kph. Let me know if you’d like to come on any/all rides.