Wednesday, 16 April 2014

Chain Gang - Thursday 17th April

Second chain gang of the season will start from Brockenhurst at 1830 on Thursday

10 riders last week, if we get more we may split the group depending on who turns up

Remember lights as it can still get dark by the time we finish

Warm up before the start so we’re ready to go on the stroke of 1830


Barry

Club Ride - Friday 18th April

This weeks ride will be on Good Friday and be a day ride to Shaftsbury with a lunch stop

Plan is depart from Brockenhurst at 0900 as usual
Call in at Ashurst Station at 0930 for anybody wishing to join there, if you start and finish at Ashurst the ride will be circa 85 miles
Out through Woodlands and The Ridge and pass though Nomansland around 1025
Then we’ll head out through Downton and onto Shaftsbury for lunch around 1245
That will be just over halfway and then back through Zig Zag Hill, Sixpenny Handley, Fordingbridge and back to Ashurst / Brock.

Bring money for lunch and two spare tubes as it will be a long day. Ride will be steady and probably around 16MPH average to reflect the longer distance.


Its called Shaftsbury 2012 as it’s the same route we’ve used before


Hope to see you Friday


Barry

Friday, 11 April 2014

Club Ride - Saturday 12th April

As there is a Wiggle ride in the New Forest this Saturday the consensus last night was to plan this weeks route away form that so we’re going to head up to Stockbridge and then take in Dean Hill on the way back.

Depart form Brockenhurst at 0900, Bolderwood, Fritham, West Wellow, Mottisfont to Stockbridge and coffee.
Lockerley, Dean Hill, Redlynch on the way back and then home across Ocknells Plain, Bolderwood and Brock.

For anybody who wants to ride from Ashurst leave the station at 0900 and the Brock ride will wait until 0930 at the top of Bolderwood.

Aim to average 17MPH so should be back in Brock for around 1300 with the coffee stop.


Good luck to Justin and Phil J at Roubaix on Saturday.


Regards


Barry

Thursday, 3 April 2014

Club Ride - Saturday 5th April 2014

This weeks club ride will be a 60 mile loop stating form Brockenhurst at 0900 on Saturday. Now that we’re entering summer riding we’ll be riding at a slightly elevated pace and will be aiming for a 17-18MPH average. The ride will be steady but I will introduce a few intervals at various points to provide some additional training benefit.

Route will be:
Brockenhurst, Rhinefield, Bolderwood, Moyles Court, North Gorley, Frogham, Sandy Balls, Nomansland, Furzey, Woodlands, Colbury, Beaulieu – coffee stop after 40 miles by popular request this will form part of the summer rides, Bucklers Hard, Sowley, Norleywood, Pilley, Lower Sandy Down, Setthorns, Brock.


Hope to see a good turnout.

Barry


Monday, 31 March 2014

Turbo Week 17 – 26th March 2014


End of the turbo session and it’s more zone 5 STME intervals:

Warm up was a 20 minute routine as practiced by British Cycling. This warm up would also be good prep for a time trial rather than an unstructured ride up and down the road:

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
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

Main Set 1

 


Zone
Time
Tempo Zone 3
Prep for intervals
3
Comfortably hard
5:00
Interval 1 sub LTHR
Add 1 gear to LTHR
Increase cadence to cross LTHR into Zone 5
4
5
5+
4:00
1:00
1:00
Recovery
2-3
Light exertion
2:00
Interval 2 sub LTHR
Add 1 gear to LTHR
Increase cadence to cross LTHR into Zone 5
4
5
5+
4:00
1:00
1:00
Recovery
2-3
Light exertion
2:00
Interval 3 sub LTHR
Add 1 gear to LTHR
Increase cadence to cross LTHR into Zone 5
4
5
5+
4:00
1:00
1:00
Recovery
2-3
Light exertion
2:00

 

Main Set 2


Zone
Time
Tempo Zone 3
Prep for intervals
3
Comfortably hard
3:00
Hard effort 1 min
5
1:00
Recovery
2/3
1:00
Hard effort 1 min
5
1:00
Recovery
2/3
1:00
Hard effort 1 min
5
1:00
Recovery
2/3
1:00
Hard effort 1 min
5
1:00
Recovery
2/3
1:00
Hard effort 1 min
5
1:00
Recovery
2/3
1:00
Hard effort 1 min
5
1:00
Recovery
2/3
1:00

Followed by a 10 minute warm down and stretch.
Include 3 x 10 second sprints in the cool down at 70% effort to help avoid blood pooling

Main set is very hard, if too hard consider making the 4 minute intervals in set 1 3 or 2 minutes
In set 2, lengthen recovery intervals if required


Wednesday, 26 March 2014

Club Ride - Saturday 29th March

This weeks ride is a 60 mile loop to Stockbridge and back. We’ve done this ride a couple of times recently and feedback has been good about the ride and the coffee stop in Stockbridge so plan to use it more often.

The plan is to use our 3 main start points at 0900 and all converge at Bolderwood and then ride together to Stockbridge. For those wanting a shorter ride drive to Bolderwood for a 0930 start and that will give you 45 miles. Chance for quick cake / coffee stop in Stockbridge for those needing to refuel.

All rides depart from 3 points at 0900 to meet at Bolderwood for 0930
Brockenhurst ride follows Rhinefield Road.
Ashurst ride via Lyndhurst and Emery Down
Burley ride follows Lyndhurst Road, A35, Ornamental Drive

GPX file for the Stockbridge part of the ride is at http://connect.garmin.com/course/5338995

Pace will be 17MPH depending on the group(s). If there is a large group (more than 12) at Bolderwood split group into two with slightly varying paces.

I won’t be there this week as I’m on a BC course but will be back next week.


Regards

Barry



Friday, 21 March 2014

Club Ride - Saturday 22nd March 2014

Apologies to all but I’ve not been able to plan a ride this week. I’ve seen the weather forecast which doesn’t look brilliant.

Suggest those that want to ride meet at Brock for 0900 and make their own plan depending on weather and who is time trialling on Sunday.

Have a good ride


Barry