Thursday 17 December 2015

Club ride Saturday 19th December



This weeks club ride as follows:

Meet in main car park in Brookley Road, Brockenhurst behind Sainsbury's at 0850 for 0900 depart.

Out via Sway Road, Setthorns, loop round Burley via White Buck, Crow, Poulner, North Gorley, Fordingbridge, Sandleheath, Harbridge, Red Shoot.

Then as long as weather OK we'll do some drills up and down the old airfield road (Ocknells Plain) to top of Pipers Wait and back, then normal ride back to Brock via Bolderwood.

Aiming for steady winter pace of 16MPH with some intensity work for those that want in when we do the Ocknells Plain stretch, for those that wish to keep it steady they can ride easy on that stretch and we'll pick them up on the way back.

Coffee, mince pies and mulled wine at ride end in Brockenhurst.

Route at: https://connect.garmin.com/modern/course/11267571

Friday 11 December 2015

Club Ride Saturday 12th December

This weeks club ride will be the loop around Lepe.

So for those that are riding this weekend suggested plan is as follows:

Just over 100K with a target pace of 25KMH

Depart from the main car park in Brockenhurst behind Sainsburys at 0900 so please aim to be at the start at 0850

Route will be out via the Burley Road, Setthorns, Sway, Pilley, East End, Sowley, Bucklers Hard, Beaulieu, Lepe, Blackfield, Dibden Purlieu, Beaulieu Road, and Brock

Haven't got the exact route planned yet as The Garmin Connect site is down but it will be about 50 miles and just over 3 hours.

Coffee stop either Beaulieu or Brock depending on how everybody is feeling.

Barry

Friday 4 December 2015

Club Ride - Saturday 5th December

Club ride Saturday 5th December
High winds forecast this week so check Facebook / Blog for any last minute changes of plan Saturday morning.

Meet at main car park in Brockenhurst behind Sainsburys at 0850 for 0900 depart.

Out via Ornamental Drive, Bolderwood, Red Shoot (fully open), Mockbegger, Buddle Hill, Frogham, Blissford, Fighting Cocks, Wood Green, Lover, Hamptworth, Lyburn, Nomansland, Furzey, Newbridge, Bartley, Minstead, Emery Down, Bolderwood and back to Brock.

At 16 MPH average should be back around 1215 assuming no punctures. Coffee stop probably at the end in Rosie Lea's.

GPX file to be added, having problems with Garmin site this morning.

Barry

Thursday 26 November 2015

Club Ride - Saturday 28th November

Looks like a nice day but cold for this weeks club ride.

Usual plan for the depart, meet at 0850 for an 0900 depart from the main car park in Brockenhurst (behind Sainsburys).

Route this week will be:

Brockenhurst, Balmer Lawn, Hatchet Pond, East End, Bucklers Hard, Beaulieu, Ipley Cross, Lyndhurst, Bolderwood, Red Shoot, Linwood, Poulner, Crow, Burley, Setthorns, Brock

Keeping to the winter base riding pace so hopefully keeping to zone 2 for the majority. Aiming for 50 miles, at 16MPH so just over 3 hours, probably coffee stop at the Burley Tea Rooms.

Route at https://connect.garmin.com/modern/course/11181056

Barry

Friday 20 November 2015

Club Ride Saturday 21st November


Depart from the car park in Brookley Road Brockenhurst (behind Sainsburys) at 0900.
Out via Balmer Lawn, Hatchet Pond, Ipley Cross, Colbury, Woodlands, Bartley, Furzey, Bramble Hill, Ogdens Plain and then for those that want a short cut head back to Brock via Bolderwood.
For those wanting a 3 hour / 50 mile ride, Red Shoot, Poulner, Braggers Lane, Burley and Brock. Coffee stop at the Queens Head or the Cider House in Burley or Rosie Lea’s in Brock.
We’ll be taking the pace down to winter speeds of around 16MPH as it’s time to start base training for 2016.
Barry

Thursday 12 November 2015

Club Ride - Saturday 14th November

Weather forecast not too good for later on Saturday morning so keeping the route close to home to allow for a bit of flexibility if it turns bad.

Plan, meet at main car park in Brockenhurst at 0850 for 0900 depart.
Out via Sway Road, Setthorms, White Buck, Mill Lane, Crow, Poulner, Red Shoot, High Corner, Ocknells Plain, Bramble Hill, Furzley, Newbridge, Bartley, Woodlands, Ashurst, Ipley Cross, Beaulieu and possible coffee stop rounds about 40 miles / 65K. Then return to Brock via Hatchet Pond, Balmer Lawn. Aiming for 76K / 48 miles at even 3 hour pace so hopefully keeping it within zone 2 for most of you.

So please prep bike for winter riding if you haven't already, lights, hi-vis and mudguards all appreciated by your fellow riders.

Route at: https://connect.garmin.com/modern/course/11118611

Barry

Friday 6 November 2015

Club Ride Saturday 7th November


This weeks club ride will be the loop around Lepe with a few options to cut short for anybody that wants a shorter ride

As it’s now winter riding and everybody has finished racing it’s time to cut down the speed and get into the practice of building base for next year so we’ll be aiming to average 16MPH

So for those that are riding this weekend suggested plan is as follows:

Just over 100K with a target pace of 25KMH

Depart from the main car park in Brockenhurst opposite Tesco at 0900 so please aim to be at the start at 0850

Route will be out via the Burley Road, Setthorns, Sway, Pilley, East End, Sowley, Bucklers Hard, Beaulieu, Lepe, Blackfield, Debden Purlieu, Beaulieu Road, Lyndhurst, Emery Down, Bolderwood, Burley and Brock


I'm not riding this weekend so have a good ride and hope to be back next week


Barry

Friday 30 October 2015

Club Ride - Saturday 31st October


Depart form the usual spot in the main car park in Brockenhurst (back of Sainsburys) at 0900 so please aim to be at the start for 0850

Route will be out towards Beaulieu, Ipley Cross, Ashurst, Woodlands, Furzey, Nomansland, across the airfieild, Bolderwood and then back via Burley and an extra loop around Crow and Braggers for those that want.

Total distance will be 87K for the full route. Now we’re getting into autumn we’ll start to take the pace down a little and aim for 16MPH / 25KMH. Opportunity for those wanting a “B” type ride to join and loop back at a few points if a shorter ride is desired.


Regards

Barry

Friday 23 October 2015

Winter Turbo Sessions - Provisional Plan

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 will be on the 18th November and will run to the 23rd December. Restart 6th January and run to the 23rd March.

In order to get the maximum benefit from these sessions it will be useful to know your heart rate and/or power training zones. One way of determining these is to do a Lactate Threshold Heart Rate (LTHR) test or a Functional Threshold Power (FTP) test. Please ensure that you have had 1-2 recovery days before this test to ensure you obtain the most accurate results and don’t be disheartened if it takes 2 or 3 attempts to get the test right.

The protocol for this test is very well explained at:

Don’t forget to do a progressive 20 minute warm up before this. The standard British Cycling warm up protocol works well:
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

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. Set up time will be 15 minutes and the sessions will start at 1945 and last for 75-90 minutes. There will be no session the week commencing 28th December but homework will be set!

In January the focus will change to a combination of sweet spot, short term muscular endurance and strength training. The plan here will involve setting two sessions per week, one on the Wednesday at the group session which riders will be able to repeat the following Monday at home so that two different sessions are completed each week.

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 Ride - Saturday / Sunday 24/25th October

As the weather forecast for Saturday is looking a bit bleak here is the plan for this weekend. I will ride Sunday even though I've got a nice new rain jacket I'd prefer to avoid the heavy rain forecast if I can but I know that some of you can only ride Saturday so here is the plan for both days:

Route
https://connect.garmin.com/modern/course/11006460

Meet at Brockenhurst 0850 for 0900 depart as usual in the car park behind Sainsburys

Route out via Sway road and over the newly opened railway bridge, Setthorns, White Buck, Crow, Poulner, Ogdens, Hyde, Stuckton, Fordingbridge, north towards Whistbury and back via Rockbourne, Sandleheath, Alderholt, Harbridge, Red Shoot, Bolderwood Brock.

Not sure if they'll be a coffee stop but if not end of the ride in Brock a possibility.

Keeping to last weeks winter pace (25 KMH), 3 hours / 73Km.

Now that the weather has definitely turned to autumn please think of keeping dry yourself and for those around you and fit mudguards for club rides. Also sturdy tyres to minimise puncture risks and reducing the number of stops we make.

Have a good ride, hope to see some of you out Sunday, and for those that ride Saturday good luck and hope the forecast is worse than the reality.

Barry