Thursday 28 November 2013

Club Ride - Saturday 30th November

Back to Ashurst for the start of month 3 of the autumn programme. As usual a two lap ride at 15-16MPH average speeds.

Ashurst Station, Woodlands, Bartley, Minstead, Emery Down, Bolderwood, Brockenhurst, Hinchelsea, Sway, Boldre, Pilley, East Boldre, Beaulieu, Ipley Cross, Colbury, Ashurst Station
43 miles
Lap 2
Lyndhurst, Beaulieu Road, Ipley Cross, Colbury, Ashurst
56 miles

http://connect.garmin.com/course/4883888

Turbo Week 3 – 27th November 2013


Week 3 of the 2012/13 turbo season was a pyramid set of intervals to build aerobic endurance.
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
The main set was just under and hour (58:30) minutes of progressively harder efforts.

Interval
Time
1
3 minutes harder gear, Zone 2 90-100 RPM
3:00

90 seconds recovery
4:30
2
3 minutes up one gear, Zone 3, 90-100 RPM
7:30

90 seconds recovery
9:00
3
3 minutes up one gear, Zone 4, 90-100 RPM
12:00

90 seconds recovery
13:30
4
3 minutes up one gear, Zone 5, 90-100 RPM
16:30

90 seconds recovery
18:00
5
3 minutes down one gear, Zone 4, 90-100 RPM
21:00

90 seconds recovery
22:30
6
3 minutes down one gear, Zone 3, 90-100 RPM
25:30

90 seconds recovery
27:00
7
3 minutes up one gear, Zone 4, 90-100 RPM
30:00

90 seconds recovery
31:30
8
3 minutes up one  gear, Zone 5 90-100 RPM
34:30

90 seconds recovery
36:00
9
3 minutes down one gear, Zone 4, 90-100 RPM
39:00

90 seconds recovery
40:30
10
3 minutes down one gear, Zone 3, 90-100 RPM
43:30

90 seconds recovery
45:00
11
3 minutes up one gear, Zone 4, 90-100 RPM
48:00

90 seconds recovery
49:30
12
3 minutes down one gear, Zone 3, 90-100 RPM
52:30

90 seconds recovery
54:00
13
3 minutes down one gear, Zone 2, 90-100 RPM
57:00

90 seconds recovery
58:30

Recovery/ Cool Down:




Followed by a 10 minute warm down and stretch.

Thursday 21 November 2013

Club Ride - Saturday 23rd November

Back to Nomansland for the end of month 2 of the autumn programme.

Please don't be in such a hurry to ride up Dean Hill this week as there's a right turn at the bottom of Dean Hill. So if you have a GPS please load the route.

As is the norm for the autumn programme the route is a two lap one to enable those wanting a shorter ride to join and also to enable a shorter ride if the weather turns.

Nomansland, Furzley, Black Hill Road, Shootash, Kents Oak, Lockerley, East Dean, West Dean, West Tytherley, West Winterslow, East Grimstead, Whiteparish, Newton, Hamptworth, Lyburn, Nomansland
35 miles
Furzley, Newbridge, Bartley, Minstead, Emery Down, Bolderwood, Ocknells Plain, Nomansland
55 miles

http://connect.garmin.com/course/4884402

Turbo Week 2 – 20th November 2013


Week 2 of the 2012/13 turbo season was a pyramid set of 4/3/2/1 to build aerobic endurance. 4 sets of 3 minutes in zone 2, 3 sets in zone 3, 2 sets in zone 4 and a final set crossing into zone 5.
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
The main set was 45 minutes of progressively harder efforts.

Interval
Time
1
3 minutes harder gear,
Zone 2 90-100 RPM
3:00

90 seconds recovery
4:30
2
3 minutes same gear,
Zone 2, 90-100 RPM
7:30

90 seconds recovery
9:00
3
3 minutes same gear,
Zone 2, 90-100 RPM
12:00

90 seconds recovery
13:30
4
3 minutes same  gear,
Zone 2, 90-100 RPM
16:30

90 seconds recovery
18:00
1
3 minutes harder gear,
Zone 3, 90-100 RPM
21:00

90 seconds recovery
22:30
2
3 minutes same gear,
Zone 3, 90-100 RPM
25:30

90 seconds recovery
27:00
3
3 minutes same gear,
Zone 3, 90-100 RPM
30:00

90 seconds recovery
31:30
1
3 minutes harder gear,
Zone 4 90-100 RPM
34:30

90 seconds recovery
36:00
2
3 minutes same gear,
Zone 4, 90-100 RPM
39:00

90 seconds recovery
40:30
1
3 minutes harder gear,
Zone 5, 90-100 RPM
43:30

90 seconds recovery
45:00

Recovery/ Cool Down:



Followed by a 10 minute warm down and stretch.