Friday, 21 November 2014

Turbo Week 3 - Leg Speed and Zone 3 Intervals

Session 2

My thanks to Graham L for the cadence set, we will use that or a variation of that again.

Purpose

·         Increase leg speed (cadence)
·         Get used to zone 3 intervals. 35 minutes in zone 3
·         Get benchmark for test in week 7

Warm up

20 minute BC warm up

Set 1

Leg speed set 20 minutes
·         1 minute at cadence 120, followed by 1 minute at 90, 5 sets. 10 minutes
·         50 seconds at 120 followed by 10 seconds max, 1 minute recovery
·         45 seconds at 120 followed by 15 seconds max, 1 minute recovery
·         40 seconds at 120 followed by 20 seconds max, 1 minute recovery x 3. 10 minutes

Set 2

Zone 3 interval set 45 minutes
·         20 minutes mid zone 3 if training on power, if on heart rate raise effort until zone 3 starts and then maintain
·         5 minutes zone 1 recovery
·         10 minutes zone 3
·         5 minutes zone 1 recovery
·         5 minutes zone 3
Cool down and stretch 10 minutes

Total time 95 minutes

Club Rides - Saturday 22nd November

Forecast is for heavy 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 16MPH average as we’re into base training now. Total distance for 3 laps is 60 miles in around 3 hours 45

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, 14 November 2014

NFCC Turbo Session 2014/15 #2

Week 2

Standard BC warm up:

Time
Cadence (RPM)
Instruction/Focus
5 minutes
90
Smooth pedalling
2 minutes
95
Smooth pedalling
2 minutes
100
Smooth pedalling
2 minutes
105
Smooth pedalling
1 minute
30 seconds
110 Smooth pedalling
30 seconds
120-130
Maintain form
2 minutes
90
Relax and recover
6 seconds
150+
Max rev out
1 minute
90
Smooth pedalling
6 seconds
150+
Max rev out
1 minute
90
Smooth pedalling
6 seconds
150+
Max rev out
2 minutes 42 seconds
90
Relax and recover


Then 3 intervals as follows:

25 minutes zone 2

20 minutes zone 3

15 minutes zone 4

Followed by cool down and stretch

Thanks to Lee for leading the session

I'll be back next week

Barry

Club Rides Saturday 15th November

This weeks club rides will start at the usual place in the main car park in Brockenhurst opposite Tesco in Brookley Road

Please be there at 0850 for a 0900 depart

Planned route will be as follows:

Brockenhurst, Bolderwood, Red Shoot, North Gorley, Stuckton, 3 Lions, Sandy Balls, Roger Penney Way

At this point for B rides, bad weather or time constraints optional short cut across Ocknells Plain, Bolderwood and Brock

If it’s a mixed A and B ride we’ll ride at B group pace to Nomansland and then split

Otherwise, loop around Wood Green, Nomansland, Newbridge, Ashurst, Colbury, Beaulieu, Brock for just over 50 miles which at winter pace of 16MPH should take 3 hours 15

For those who know their heart rate zones we’re aiming to ride in zone 1 and 2 with a little bit out of zones on the hills.


B ride option at 36 miles at 14MPH at


Weather forecast has showers so make sure you’re equipped. It’s a day for hi-vis, lights, mudguards and winter tyres.

Hope to see you Saturday

Barry


Thursday, 6 November 2014

NFCC Turbo 2014/15 Session #1

Wednesday 5th November was the first of this winters turbo sessions and as in previous years the session was used as a field test to set riders Lactate Threshold Heart Rate (LTHR) or Functional Threshold Power (FTP) and calculate the training zones that will be used for the rest of the winters training.

For those of you using heart rate zones if you were able to produce a consistent maximum effort over the 30 minute interval I would not expect those values to change much over the winter unless you are new to training. For those using power I would expect change in FTP over the winter so would recommend repeating the test every 4-8 weeks.

For those wishing to repeat the test the protocol followed was:

20 minute warm up, we used the standard British Cycling 20 min warm up

Time
Cadence (RPM)
Instruction/Focus
5 minutes
90
Smooth pedalling
2 minutes
95
Smooth pedalling
2 minutes
100
Smooth pedalling
2 minutes
105
Smooth pedalling
1 minute
30 seconds
110 Smooth pedalling
30 seconds
120-130
Maintain form
2 minutes
90
Relax and recover
6 seconds
150+
Max rev out
1 minute
90
Smooth pedalling
6 seconds
150+
Max rev out
1 minute
90
Smooth pedalling
6 seconds
150+
Max rev out
2 minutes 42 seconds
90
Relax and recover


Followed by 30 minute maximum effort

For LTHR use average heart rate of last 20 minutes

For FTP use average power of 30 minutes


To calculate training zones I suggest the methods used by Hunter / Allen and Joe Friel. I shall be using their definition of training zones for the classes this winter.

For subsequent sessions it will be useful to calculate these zones as the training efforts will be geared to them. Either put them into your bike computer or print them out and put a copy on your stem.

Example: my average heart rate over the last 20 mins of the test was 156
Therefore my zones are as follows:

Zone 1 < 126
Zone 2 126-139
Zone 3 140-144
Zone 4 145-154
Zone 5 155-159
Zone 6 160-165
Zone 7 >166



Zone
 Name
 % of FTP
Heart rate % LTHR
1
Active Recovery
<55%
< 81% LTHR
2
Endurance
56-75%
81% to 89% of LTHR

3
Tempo
76-90%
90% to 93% of LTHR

4
Lactate Threshold
91-105%
94% to 99% of LTHR
5
VO2 Max
106-120%
100% to 102% of LTHR

6
Anaerobic Capacity
121-150%
103% to 106% of LTHR
7
Sprint Power / Neuromuscular Power
Supra-maximal               
>150%
>106% of LTHR

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