NEW FOREST CYCLING CLUB WINTER TURBO SESSION

NEW FOREST CYCLING CLUB WINTER TURBO SESSION
To compliment the winter base training programme the club is planning to put on a weekly turbo session to build a higher level of training primarily to build speed and fitness for the start of the Time Trial season. Even when doing the essential base training that may feel easy to some athletes it is still necessary to include some high level training in shorter intervals. By doing these sessions midweek it should help form the basis of a winter training programme for most club members. For instance members could repeat a similar session at home on a Monday evening to give three well spaced complimentary sessions a week in the winter.
These sessions are not spinning classes and will not be run to musical accompaniment. They are cycling specific classes aimed at club cyclists looking to improve fitness and performance. We will aim to make them both enjoyable and beneficial.
These sessions will be held at Tiptoe Church Hall on Wednesday nights at 1930. We are planning to hold as first taster session on Wednesday 30th November. We will aim to set up in 15 minutes and be ready to start the session at 1945. The initial session will take around 75 minutes including warm up and cool down. There will be time for a drink afterwards and this should be an ideal time to share training tips and help plan future sessions. There is a wealth of experience within the club and a lot of newer members hungry for knowledge so please feel free to share what has worked / not worked for you in the past.
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.
The first session will be limited to 10 riders as we assess the facilities and interest of the membership. Entry is £3 to club members to cover cost of the hall and is restricted to members of NFCC.
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.
 

WHAT TO BRING
ESSENTIAL:
Bike, make sure you’ve got your turbo trainer skewer in.
Please also ensure your bike is clean and preferably pump up tyres before leaving home as we want to make a prompt start.
Bike Shoes and socks
Turbo trainer and front wheel raiser
Towels. Preferably one small to keep on the bike during the session and a larger one for afterwards.
Cycle shorts.
Cycle Top / T-Shirt / Vest. Bring a range of technical clothes as we need to work out hall heating / ventilation.
Water bottles. Water will be available in the kitchen but for the intensity and duration of the session an isotonic drink is recommended.
Change of clothes for afterwards. Suggest fleece or similar that is warm.
Mat or carpet. This must be large enough for your bike, turbo and front wheel.
OPTIONAL:
Heart Rate Monitor. Some of the sessions will refer to % of Max Heart Rate
Cadence sensor. There will be some instructions to cycle at a given cadence. If you have a computer that reads cadence that will be useful and it will also help those without as you can be a reference point.
If you have power meters and wish to use them to record the session no problem but power will not be used as part of the instructions for the sessions as not enough members have the equipment.
Recovery drink / food

BOOKING
Please email verwooddesign@btinternet.com if you would like one of the 10 spaces. First come first served. If you cannot make the session due to work / illness etc please let Peter know as early as possible in case there is a waiting list.