Wednesday, 26 October 2016

Turbo Training 2016/2017

As per last few winters I’m putting on turbo training classes to help with quality training over the winter months to compliment base training and prepare riders for the time trial /race season. Sessions will start on Thursday 3rd November and run through to the end of March. Training will be held at Brockenhurst Village Hall in Highwood Road (SO42 7RY). The sessions will be in the Craft Room and it will be easiest to park at the rear of the hall and use the back door to the Craft Room. Doors open at 1930, warm up will start at 1945. The duration of the sessions will vary but will normally be around 75 -90 minutes including warm up and cool down. Please don’t arrive early as there’s another class finishing at 1900 so we want to make sure that they’re clear.
The sessions will be run along the lines of training within certain training zones to increase lactate threshold / functional threshold power. The result of this structured training should result in you being able to hold a higher effort level for longer come the race season.
The sessions are planned and delivered by a British Cycling Certified Level 3 coach (Barry Wootten).
The training will be split into blocks to reflect the needs of the training year:
·       Week 1 will be a LTHR or FTP test to determine training zones. This is a key session and also a hard session so please come prepared for that. See for more details.
·       The second phase will be based on improving aerobic endurance with some leg speed work as well.
·       Third phase after Christmas will be Short Term Muscular Endurance
·       Fourth phase will be force.
·       Lastly just before the race season starts will be a period of threshold training.
The coach will recommend other sessions for riders to do to complement the Thursday sessions and distribute those to riders via Training Peaks software. For the most part that will mean that riders can repeat the Thursday session at home on Mondays. This will also be the case for the 10th November and 19th January where the hall is unavailable.
Please sign up for a Training Peaks account . The basic one will suffice unless you want the specific features of the chargeable version. Follow the following link to link your account with the coaches account:  
If you've got a heart rate monitor please wear it, if not don't worry as advice will be given based on the Perceived Rate of Exertion scale which requires no equipment.
If you’re training with power the sessions will also be delivered in terms of power zones as well as heart rate zones.
Please remember that we are hiring the village hall and there are a few house rules we need to adhere by:
1.     No cleats on the floor.
2.     All riders to have a mat / carpet under their bike and turbo.
3.     All riders clear up their own sweat and mess!
4.     Please make sure your bikes are clean before bringing them into the hall.
Checklist of what to bring:
1.     Bike, make sure tyres are pumped up
2.     Turbo
3.     Mat / carpet
4.     Cycling shorts
5.     Skewer for turbo
6.     Shoes
7.     Drink
8.     Food for afterwards
9.     Change of clothing for afterwards
10.  Towels, additional small towel for when riding is useful
11.  Heart rate monitor / power meter
12.  Extension lead if your turbo requires mains
13.  Front wheel raiser
Cost of each session is £5 for members of New Forest Cycling Club and Lymington Triathlon Club. Cost for non-members and guests £6.
Barry Wootten

Friday, 21 October 2016

Club Ride – Saturday 22nd October

This weeks club ride as follows:
Meet at 0850 for 0900 depart from the main car park in Brookley Road, Brockenhurst.
Out via Rhinefield to Bolderwood, Emery Down, Minstead, Bartley, Woodlands, Ashurst, Beaulieu, East Boldre, Lymington, Sandy Down and coffee stop at around 60K at Rosie Lea’s in Setley Ridge.
Then Setthorns, Burley, Ornamental Drive to complete 88K loop.
Pace a little slower than last week so aiming for around 26KMH.
For a B ride option to cut out the Lymington loop and cut back to Setley Ridge by taking direct road from Beaulieu to Brock via Hatchet Pond, that should ensure we all meet up at the coffee stop.



Friday, 14 October 2016

Winter Turbo Training 2016-17

All, in answer to those who have been asking about this winters training and for those that wish to join for the first time there will probably be a change of venue and day for this winter.
Provisional start date Thursday 3rd Nov 1930-2130 and running through to end of March and change of venue to Brockenhurst Village Hall.
Once confirmed I'll send out a fuller communication.

Club Ride – 15th October

This weeks club ride as follows:
Usual meet at 0850 for 0900 depart from the main car park in Brookley Road, Brockenhurst.
Out via Ornamental Drive, Bolderwood, Ocknells Plain, Nomansland, Plaitford, West Dean, Broughton and Stockbridge. Coffee stop at The Woodfire at around 55K.
Back via Houghton, Mottisfont, Awbridge, Bramble Hill and then back to Brock via Ocknells Plain and Bolderwood.

Total distance 103K

Aiming for autumn pace of around 27KMH

If we have riders for B route then pace to suit, couple of options to cut the Stockbridge part out and turn right in West Dean towards Mottisfont and then take coffee stop at Carlo’s in West Wellow.

Weather forecast looks good for this week but definitely time to start thinking about winter tyres and mudguards.


Friday, 7 October 2016

Club Ride – Saturday 8th October

This weeks ride is just one route for A and B rides, 85K to the east of the region and a couple of options to cut short if required.
Usual meet point, main car park in Brookley Road, Brockenhurst. 0850 meet for 0900 depart.
Out via Burley Road, Setthorns, Sway War Memorial, Pilley, Norleywood, Sowley, Bucklers Hard, Beaulieu, Hill Top, Exbury, Lepe, Calshot, back to Hill Top and on to Dibden Purlieu. Optional coffee top at the church hall or continue along Roman Road to Applemore, Ipley Cross, Beaulieu Road and coffee at Steph’s Kitchen in Beaulieu.
Return via Hatchet Pond, Balmer lawn to Brock.

As we did last week try and take the A ride down to around 27-28K as we’re now in autumn riding.
If there are riders for a B ride pace to suit whoever’s out and there are a few options to shorten the route if required.
I won’t be out this week but will be back next week so hope to see you then.

Friday, 30 September 2016

Club Ride – Sunday 2nd October

As forecast for Saturday is for rain all morning and a couple of hours of heavy showers, this weeks club ride move to Sunday.

Usual meet point in the main car park in Brookley Road, Brockenhurst for 0900 depart.

A ride out via Burley Road, Wilverley, Burley, Braggers, Crow, Poulner, North Gorley, Stuckton, Fordingbridge, Wood Green, Hale, Bramshaw, Newbridge, Bartley, Ashurst, Ipley Cross, Beaulieu, Hatchet Pond and back to Brock. Plan to finish at the Setley Ridge / Rose Leas coffee shop just south of Brock on the Lymington Road. Total distance just over 95K. Now we’re into Autumn just time to start dropping the pace a little so aiming for 28KMH.

B ride same but at the Three Lions in Stuckton turn right uo the hill to Sandy Balls and down the Roger Penney Way, past the Nomansland turning and take the next left down the hill to Bramshaw. B ride distance 87K.

Friday, 23 September 2016

Club Rides Saturday 24th September

This weeks club rides as follows:
Meet at 0850 for 0900 depart from the main car park in Brookley Road, Brockenhurst.

A ride out via Burley Road, White Hart, Mill Lane, Burley, Bransgore, Braggers Lane, Crow, Poulner, Harbridge, Alderholt, Sandleheath, Rockbourne, Fordingbridge, Stuckton and Hyde. Coffee stop in Hyde after 58K. Return via Ogdens, Red Shoot, Bolderwood and back to Brock for 86K at a planned pace of 28KMH.

B ride follows same route but at Sandleheath turns back towards Fordingbridge and reaches the Hyde tea shop at 44K so hopefully meeting up with the A ride