Thursday 27 December 2012

Base Training Endurance Rides 2013



This year we plan to build on the clubs previous 12 week winter training block with a transition into the race season and try and make it dovetail with the early season time trials. There will be easier ride options from the 10th March when the TT's commence and a century ride planned for Good Friday to allow for recovery for the Easter Sunday 2 up TT.
An additional 4 week Build period has been added to the programme to provide a step up from base training to transition into longer faster group rides that are the norm for the Saturday group in the summer.


Logsitics

·         All rides will start at 0900 sharp. Please aim to be at the start for 0850 for a briefing as to what the plan is for the day.
·         The route for each ride will be posted by Thursday each week via the NFCC email group. If not subscribed please contact barry.wootten@gmail.com and you will be added to the mailing list. Rides and last minute changes will also be posted on the clubs training blog http://nfcc-training.blogspot.co.uk/. If you follow the blog you will get email updates from that and Martin Balk will to post on the clubs Twitter account @newforestcc.
·         This is winter riding and there will inevitably be last minute changes due to weather and please use you judgement and local knowledge to decide if it is safe and appropriate for you to ride.
·         If there is a last minute change of plan due to weather a comment will be pasted on the blog site and an email sent to those on the yahoo alias before 0800 on Saturday with either a postponement or cancellation notice. E.g. if it’s icy the start time may be deferred by an hour or two or the ride deferred to the Sunday in extreme conditions. Please ensure that Barry Wootten has your mobile number, an “In Case of Emergency” number and is aware of any allergies or medical conditions that the emergency services may need to be aware of.
·         Please ensure that you are carrying two suitable tubes and tools / pump. Also that you are riding with suitable tyres for winter riding and that they are in good condition. We all get punctures but it is extra important in winter to minimize them as it’s easy for everybody to get cold waiting for a repair. Other riders will also appreciate it if you equip your bike with mudguards for winter riding.
·         Ensure that you carry enough food and drink for you to complete the ride. With the exception of the century ride we do not plan to stop.



Fitness

We are aiming to make the training as relevant as we can for the majority of riders to prepare themselves for the season for numerous disciplines. Please ensure that you can comfortably complete the distance and average speed before joining the group rides. If you are only able to sustain the pace for a short while it is OK to join the rides for an hour for example and then drop off and return at your own pace. If you do so please let the ride leader know so that the rest of the group doesn't spend the day looking for you.
With the increase in club membership, the various stages of everybody's base training and the number of riders currently riding on Saturdays it is planned to run two groups on each ride. One ride will run slightly faster than the other. Please remember that this is base training and ride in the appropriate group. In base training we are teaching our bodies to burn fat for fuel and to become more efficient. For those using a 5 zone heart rate training system these rides are zone 2. As the leading coach Joe Friel says "The objective of all training is to achieve the greatest level of adaptation, not to become the most tired" and to quote Joe Beer "there are no prizes for being King of January". Don’t let your ego decide which group you ride in, ride in the one that will get you the best adaptation and make you better when it counts.
The more time you spend increasing your efficiency at a low intensity level the more you will be able to train at or just below Lactate Threshold Heart Rate for those sessions. A good rule of thumb for most club athletes, make your easy sessions easier and you hard sessions harder. Ride at a medium or "tempo" intensity on the base rides and you will not be able to perform the high intensity workouts and fitness will plateau before it reaches its peak.
The stronger riders in the group will keep to the planned pace of the group and may do more time on the front to make their training a little harder.

Group Riding

It is imperative that we ride safely and that we are advocates for cycling and NFCC in particular. Riding in club kit is to be encouraged and we will ensure that we are exemplars for cyclists everywhere.  There are some key principles for which we all need to adhere to and ensure that those new to group riding are introduced to.
·         We have the same rights and responsibilities as other road users. We share the road with others and must remember that at all times. We will generally ride two abreast but keep a fairly tight formation. There may be times that the road conditions dictate that we ride on single file. At such times signal your intent and move smoothly into line without overlapping wheels.
·         When on the front keep the pedalling smooth and consistent. Avoid sudden changes of pace as these will be amplified down the group. When moving to the front keep the pace the same. It is not a time to accelerate. If you wish to move to the back after your turn at the front indicate your intent with a flick of the elbow. Then move clearly to the right after checking that it is safe to do so. Ease off the pace and then filter in behind the last rider.
·         Point out hazards to others. Not every little blemish in the road but those that may cause damage to a wheel or require deviation from the line being taken. Do not brake or make sudden movements. The further back riders are the less time they will have to react.
·         If you need to expunge any bodily fluids please move to the back so that they are not shared with fellow riders.
·         Ride close but not too close to the rider in front. Take benefit from the drafting effect but NEVER overlap wheels. Keep a small gap; we are not the GB team pursuit!
·         Concentrate. Keep watching the rider in front and those around you. We are all responsible for our own safety and those of others.
·         Mechanical problems / punctures. These will inevitably happen. If they do raise an arm and advise the other riders. We will then endeavour to stop where it is safe to do so and rectify the problem.


·          

Plan

Base 1


05 Jan
12 Jan
19 Jan
26 Jan

Week 1
Week 2
Week 3
Week 4
Distance
38 miles
45 miles
50 miles
30 or 45 miles
Pace
16 MPH average A group,
15MPH average B group

Objective and method
Aerobic endurance. 70% max heart rate. Ride steady. No high efforts. Try not to let effort level get too high. Steady climb in the saddle. Cadence 75-95. Make sure bike is geared to permit this type of riding.
Ensure that everybody gains experience in group riding ready for more complex drills in Base 2 and 3.
Route
“Vics Route”
Holmsley Tea Rooms,
Burley,
Ringwood,
Moyles
Court,
Fordingbridge,
Ringwood,
Hurn,
 Sopley,
Burley
“Test Valley”
Ashurst,
Woodlands,
Hill Street,
Kents Oak,
Timsbury,
Kings Somborne,
Little Somborne,
Stockbridge,
Houghton,
Mottisfont,
Kents Oak,
Wellow,
Furzley,
Bartley,
Ashurst.
“Deadmans Ride”
Holmsley Tea Rooms, Ornamental Drive,
Bolderwood, Fritham, Godshill, Frogham, Moyles
Court, Ringwood, Crow, Burley
Recovery week
Brockenhurst,
Setthorns
Sway
Pilley
Norleywood
Beaulieu
Hatchet Pond
Brockenhurst
2nd loop option
Ornamental Drive
Burley Lawn
Bisterne
Brockenhurst


Notes
Try and get two other shorter rides in during the week at similar intensity either on road or on turbo / rollers. Recovery week just one extra ride.
For those that wish to have slightly higher levels of base training add distance to and from the start but keep intensity low. It will pay dividends later in the year.
If you want extra distance on your base rides either ride to and from the start or use the Brockenhurst - Burley loop to add 15 miles.




Base 2


02 Feb
09 Feb
16 Feb
23 Feb

Week 1
Week 2
Week 3
Week 4
Distance
45 miles
50 miles
50 miles
30 or 45 miles
Pace
17 MPH average A group
16 MPH average B group
Slight increase from Base 1. This should be an imperceptible change due to increase in base fitness.
Objective and method
Aerobic endurance. 75% max heart rate. Ride steady. No high efforts. Try not to let effort level get too low. Steady climb in the saddle. Cadence 75-95. Make sure bike is geared to permit this type of riding.
Introduce some small intervals and drills. More through and off and catch the break drills where roads permit.
Route
“Minstead Monster”
Ashurst,
Bartley,
Minstead,
Emery Down,
Bolderwood,
Linwood,
Moyles Court,
Frogham,
Godshill,
Nomansland,
Winsor,
Woodlands,
Ashurst
“Beaulieu and Beyond”
Holmsley Tea Rooms,
Sway,
Boldre,
Bull Hill,
Norleywood,
East End,
Sowley,
Buckler’s Hard,
Beaulieu,
Exbury,
Lepe,
Calshot,
Fawley,
Blackfield,
Beaulieu, Brockenhurst, Hinchelsea,
Holmsley
“Long Hilly”
Ashurst,
Bartley,
Calmore,
Hill Street,
Kent’s Oak,
Lockerley,
East Dean,
West Dean, Whiteparish,
Redlynch, Woodgreen, Godshill,
Frogham,
Moyles Court, Linwood, Bolderwood, Lyndhurst
Recovery week
Brockenhurst,
Setthorns
Sway
Pilley
Norleywood
Beaulieu
Hatchet Pond
Brockenhurst
2nd loop option
Ornamental Drive
Burley Lawn
Bisterne
Brockenhurst


Notes
Try and get two other shorter rides in during the week at similar intensity either on road or on turbo / rollers. Recovery week just one extra ride.
If you haven't already add 1-2 quality sessions per week spending time in zone 4. Use the clubs Turbo sessions for typical workouts.




Base 3


02 Mar
09 Mar
16 Mar
23Mar

Week 1
Week 2
10 mile TT on Sunday 10th
Week 3
12.8 mile TT on Sunday 17th
Week 4
16 mile TT on Sunday 17th
Distance
60 miles
58 miles
43/62 miles
30 or 45 miles
Pace
17 MPH average.  Slower for the century ride though.
Slight increase from Base 2. This should be an imperceptible change due to increase in base fitness.
Objective and method
Aerobic endurance. 75% max heart rate. Keep pace steady on the hills.
More drills, through and off, chase the break etc.
Route
“Forest Loop”
Brockenhurst
Burley
Crow
Ringwood
Linwood
Red Shoot
Bolderwood
Emery Down
Lyndhurst
Beaulieu
Lepe
Beaulieu
East Boldre
East End
Boldre
Sway
“70th Anniversary Route”
Brockenhurst, Sway, Beaulieu, Ipley X,
Ashurst, Bartley, Calmore, Hill Street, Wellow,
Fritham, Bolderwood, Ornamental Drive,
Burley Lawn,
Bisterne
Holmsley

For those wanting a shorter ride with the TT on Sunday start at Ashurst 1020,
"Short and Sharp"
Ashurst
Woodlands, Minstead, Emery Down, Bolderwood, Red Shoot, Moyles Court, South Gorley, Ogdens, Hyde, Blissford, Godshill, Woodgreen, Hale, Lover, Hamptworth, Lyburn Lane, Nomansland, Pipers Wait, Longcross, Bramshaw, Newbridge, Bartley, Ashurst. 43 miles.
Optional 19 mile extra route around Beaulieu.

Recovery week
Brockenhurst,
Setthorns
Sway
Pilley
Norleywood
Beaulieu
Hatchet Pond
Brockenhurst
2nd loop option
Ornamental Drive
Burley Lawn
Bisterne
Brockenhurst


Notes
Now's the time to add more quality to the midweek riding to compliment the base training. Longer zone 4 efforts with short bursts into zone 5 to mimic the efforts at the end of a TT.




Build 1


29 Mar
(Good Friday)
06 Apr
13 Apr
20Apr

Week 1
10 mile TT on Sunday 31st
Week 2
25 mile TT on Sunday 7th
Week 3
TT's move to Tuesdays
Week 4
TT's move to Tuesdays
Distance
85/100 miles
48/61 miles
56/83 miles
65 miles
Pace
18 MPH, 16-17 for the Century
Objective and method
Aerobic endurance. 75% average heart rate. Higher effort of the hills. Working as a group for the century and Sportive
Route
“Shaftsbury Century”
Ashurst,
Bartley,
Calmore,
Hill Street,
Wellow,
Plaitford, Nomansland, Downton,
Nunton,
Coombe Bisset, Stratford Tony, Berwick St John,
Ludwell, Shaftesbury,
LUNCH
Tollard Royal, Sixpenny
Handley,
Cranborne, Alderholt, Fordingbridge,
Cadnam,
Ashurst.

0830 start from Brockenhurst for those who want to make it a real century
"Nadder Valley"
Burley Cricket Ground.
Crow, Ringwood, Moyles Court, Harbridge, Alderholt, Sandleheath, Rockbourne, Coombe Bissett, Odstock, Salisbury, Alderbury, Downtown, Woodgreen, Godshill, Stuckton, Mockbeggar then option,

1) Back via Moyles Court, Ringwood, Crow for 48 miles or
2) Red Shoot, Bolderwood, Brockenhurst for 61 miles
Wiggle Sprint Sportive
Start at Brockenhurst college
Enter at

or


Enter early if you plan to ride as these sell out early.
"Test Valley Tester"
Brockenhurst, Bolderwood, Bramshaw, Blackhill, Awbridge, Dunbridge, mottisfont, Houghton, Longstock, Cottonworth, Leckford, Stockbridge, Kings Somborne, Timsbury, Shootash, East Wellow, Long Cross, Fritham, Ornamental Drive, Brockenhurst

Notes
Intensity of rides will now be at summer pace of 18MPH. Century ride will be a little slower.
27 Apr onwards normal Saturday endurance rides continue.

Friday 21 December 2012

Turbo Week 7 – 19th December 2012



Summary of our seventh turbo session of the winter. Object of the session was to train multiple intervals at sub-lactate heart rate threshold. With this type of training we can spend more time working at LTHR. Training our body to deal with the build up of lactate. Intervals got progressively shorter as fatigue set in recoveries were less effective.

Warm up

Warm up was a 20 minute routing 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


17:30

 



Main set

The main set was two sets of descending efforts:

Set 1



Gear
RPE
Time
5 minutes tempo zone 3
Gradually increase heart rate to prepare for main set

7
5:00
6 minutes zone 4, last 30 seconds harder - same gear increase cadence

8/9
11:00
3 minutes recovery


14:00
5 minutes zone 4, last 30 seconds harder - same gear increase cadence

8/9
19:00
3 minutes recovery


21:30
4 minutes zone 4, last 30 seconds harder - same gear increase cadence

8/9
25:30
3 minutes recovery


27:30



27:30

Set 2



Gear
RPE
Time
2 mins zone 4

8
29:30
2 mins recovery


31:30
2 mins zone 4

8
33:30
2 mins recovery


35:30
1:30 mins zone 4

8
37:00
1:30 mins recovery


38:30
1:30 mins zone 4

8
40:00
1:30 mins recovery


41:30
1:00 mins zone 4

8
42:30
1:00 mins recovery


43:30
1:00 mins zone 4

8
44:30
1:00 mins recovery


45:30
0:30 mins zone 4

8
46:00
0:30 mins recovery


46:30
0:30 mins zone 4

8
47:30
0:30 mins recovery


48:00


Followed by a 10 minute warm down and stretch.
Regards
Barry