Friday, 31 October 2014

Winter Turbo Training 2014/15


This winter the club will be providing another series of winter turbo sessions with the specific aim of preparing riders for the time trial and race season. The structure of the programme will be a progressive set of sessions to build aerobic endurance, raise lactate threshold and replicate the efforts of time trialling so that riders can practice the level of sustained effort they can manage. There will also be a series of warm up drills and exercises to practice that can be used before a time trial or road race.
The first sessions on the 5th November (Tiptoe)  and 13th November (Totton)  November will involve a test to measure either riders Lactate Threshold Heart Rate (LTHR) or Functional Threshold Power (FTP). So please ensure that you are wearing hear rate monitors or have appropriate power measuring equipment. The zones that are measured in this session will be used to ensure that subsequent weeks are undertaken at the right intensity. To ensure an accurate measurement make the day of the test and the preceding day a recovery day to ensure that you are fresh for the test.
The sessions will be designed to provide some quality training during the base training period and will provide participants with training sessions to build aerobic endurance, increase leg speed, raise lactate threshold and increase muscular endurance. All adaptations that are required for the cycling race season.
There will be the opportunity to discuss training methods, the theory behind the sessions and specific questions during the recovery periods. From previous years’ experience riders found it more beneficial and more motivational to train in a group environment rather than their own shed / garage.
These sessions are not spinning classes, they are cycling specific classes aimed at club cyclists looking to improve fitness and performance. We will aim to make them both enjoyable, progressive and beneficial.
These sessions will be held at Tiptoe Church Hall, Vaggs Lane on Wednesday nights at 1930 and Totton College, Calmore Lane on Thursdays at 1930. Set up time will be 15 minutes and the sessions will start at 1945 and last for 75-90 minutes. The Totton sessions will be open sessions to members of other clubs as well as NFCC. The Totton venue will be limited to 12 attendees so please book in advance by emailing barry.wootten@gmail.com . There will be no sessions during the weeks commencing 22nd and 29th December.
Make sure that you’re well hydrated and fuelled throughout the day. As with any session over an hour it’s good to keep glycogen levels up and this will also aid recovery.
Entry is £4 to club members,
Please remember that the hall has a wooden floor and in order to protect that no cycle shoes of any description are to be worn in the hall at any time except on your own mat. All riders will put a mat or carpet under their bike and change shoes there. It goes without saying that all participants will share the cleaning up of the hall and their own mess afterwards. We want to keep using the venue and we must leave the hall fit for its next use when we depart.
Please bring the following to each session:
·         Own bike and turbo trainer.
·         Mat for bike and turbo.
·         Large towel.
·         Warm clothes to change into afterwards.
·         Heart rate monitor
·         Drink.
I look forward to seeing the return of last season’s regulars and greeting some new participants.

Barry Wootten

Club Rides - Saturday 1st November

As we’re now in November its time to bring the pace of the long rides down so that we can build our base fitness. There are sound and proven reasons why we need to slow down and get the necessary adaptations to ride faster when we want to be at our best, i.e. the race season. Riding at low intensity will build more capillaries, the tiny blood vessels that deliver oxygen-rich blood to your muscles. Your mitochondria, the parts of your cells that produce energy also multiply and enlarge. And you churn out more enzymes that help turn stored fuel into energy. This improves our efficiency to burn fat as fuel which again is beneficial for those doing longer events given our limited glycogen stores. The result: You can ride faster and longer.

So, to facilitate this we will try and limit the “A” ride to 16MPH and the “B” ride to whatever pace suits the riders who are out. Can I please ask those on the front to try and manage this pace. I’ll set an alarm on my Garmin on future weeks to try and maintain this as it’s easy to get carried away when you feel you can ride faster.

Options this week:

“A” ride 55 mile loop
Brockenhurst, Burley, Braggers, Crow (Crow Hill closed so need to use Braggers), Poulner, Harbridge, Alderholt, Fordingbridge, Sandy Balls, Wood Green, Hale, Hamptworth, Nomansland, Ocknells Plain (Airfield), Bolderwood, Brock


“B” ride
Follow “A” ride or if group right size ride together and turn right at Alice Lisle and return to Brock via Red Shoot

Option
I’m riding the Isle of Wight Loop with a few friends, pace will be “A” ride ish and we’ll be doing the 62 mile island loop with a lunch stop. We will be getting the 0840 ferry form Lymington. Anybody is welcome to join if they’ve got a pass out for a longer day.

Have a good ride


Barry

Friday, 24 October 2014

Club Rides Saturday 25th October

At last a decent dry weather forecast for a Saturday. This week there is only one route planned.

Depart from the car park in Brookley Road Brockenhurst at 0900.
Balmer Lawn, Hatchet Pond, Ipley Cross, Colbury, Woodlands, Bartley, Furzey, Bramble Hill, Ogdens Plain and then for those that want a short cut head back to Brock via Bolderwood.
For those wanting a 3 hour / 50 mile ride, Red Shoot, Poulner, Braggers Lane, Burley and Brock. Coffee stop at the Queens Head in Burley or Watersplash in Brock.

We’ll be taking the pace down to winter speeds of around 16MPH as it’s time to start base training for 2015. Zone 1 / 2 for those training in zones as defined by British Cycling.

As numbers for the B ride have been low recently I’ve not planned a specific route but there is a library of 30 mile routes to choose from.
For any B riders wishing to join the ride the first 30 miles will be at a steady pace before the course split for either the Bolderwood or Red Shoot option.


Barry

Thursday, 16 October 2014

Club Rides - Sunday 19th October

Forecast for Saturday is grim – again and not conducive to group riding so I will make this weeks ride Sunday.

We will reuse last weeks plan of a three lap ride with each lap starting and finishing in Brockenhurst to allow riders to do as much or as little as they wish.

Forecast is for showers so plan is to keep local and ride 1, 2 or 3 loops of 16-17 miles around Brockenhurst so riders can stay out as long as they wish. Order of laps may be varied depending on who is out.

A ride 3 laps, B ride 2 laps

If the numbers for the B ride are low lap 1 will be at B ride pace

Lap 1
Car park, Brookley Road, Balmer Lawn, Hatchet Pond, East Boldre, Norleywood, Pilley, Shirley Holms, Sway War Memorial, Sway Road, Brockenhurst
17 miles

Lap 2
Brock, Rhinefield Road, A35, Lyndhurst Road, Burley Lawn, Mill Lane, White Buck, Wilverely, Brock
16 miles

Lap 3 (A ride)
Rhinefield Road, Bolderwood, Emery Down, Lyndhurst (optional short cut to Brock), Beaulieu, Hatchet Pond, Brock
27 miles



For the A ride take pace down to 16-17MPH average as we’re in the transition phase before we start base training for 2015. Total distance for 3 laps is 60 miles in around 3 hours 30

Plenty of option for café stops in Brock / Beaulieu / Lyndhurst as the ride feels or do as last week and ride to the finish

Depart 0900 sharp from main car park in Brookley Road Brock opposite Tesco. Please aim to be at the start for 0850.


Barry

Friday, 10 October 2014

Club Rides - Saturday 11th October

Forecast is for showers so plan is to keep local and ride 1, 2 or 3 loops of 16-17 miles around Brockenhurst so riders can stay out as long as they wish

A ride 3 laps, B ride 2 laps

If the numbers for the B ride are low lap 1 will be at B ride pace

Lap 1
Car park, Brookley Road, Balmer Lawn, Hatchet Pond, East Boldre, Norleywood, Pilley, Shirley Holms, Sway War Memorial, Sway Road, Brockenhurst
17 miles

Lap 2
Brock, Rhinefield Road, A35, Lyndhurst Road, Burley Lawn, Mill Lane, White Buck, Wilverely, Brock
16 miles

Lap 3 (A ride)
Rhinefield Road, Bolderwood, Emery Down, Lyndhurst (optional short cut to Brock), Beaulieu, Hatchet Pond, Brock
27 miles



For the A ride take pace down to 17MPH average as we’re in the transition phase before we start base training for 2015. Total distance for 3 laps is 60 miles in around 3 hours 30

Plenty of option for café stops in Brock / Beaulieu / Lyndhurst if weather turns nasty.

Depart 0900 sharp from main car park in Brookley Road Brock opposite Tesco. Please aim to be at the start for 0850.

Remember this week will have washed a lot of stone onto the roads so make sure your got 2 spare tubes.

Plus remember rule 9 applies so hope to see those to who that applies!

Barry





Friday, 3 October 2014

Club Rides - Saturday 4th October

With regret I have decided not to plan any club rides this week. The weather forecast for Saturday morning is very poor and not conducive to a group ride.

As we have now reached October which is a transition time between season end and the start of base training for 2015 it’s not a critical month so should not affect anybody’s training plan. If you want to ride with others consider sending an email to this alias and/or adding a comment to the blog below with your plan and see who wants to join.

At this transition time it’s also worth considering other forms of training for a month or so to give your body a fresh challenge.

Hopefully back to normal next week


Barry

Tuesday, 23 September 2014

Thursday Night Chain Gang - 25th Sept

The NFCC chain gang will be running for the last time in 2014 this week.

Usual meeting point outside St Saviours Church in Brockenhurst

Start time 1830

Please ensure that you have lights and preferably something hi-vis on.

I won’t be there this week due to a work commitment.

Have a good ride and thanks to all those that have supported the Chain Gang in 2014. We’ll re-start in April and winter turbo sessions will resume in a few weeks.


Barry