Thursday Night Chain Gang

Now that the evenings are getting brighter and we’re turning up the intensity of our training it is proposed that we start a Chain Gang training ride on Thursday evenings. Thursday has been chosen as to best fit between Tuesday night TT’s and weekend racing / long rides. The rides will involve a 15 minute warm up followed by an hour of group riding at speed. The rules of the chain gang are harsh but fair. If you’re dropped it is up to you to find your own way home, if you crash, are ill or have a serious mechanical the group will stop.
There are, however ways in which different abilities are catered for in a chain gang, the stronger riders will take longer turns at the front. Depending on the groups we have I would think that the training rides will be running at around 20MPH and in a month or so towards 25MPH. If numbers are high we will split into smaller groups so that we are not a hazard to other road users. In such cases we will try and match the fitness of riders as best as possible.
We have practiced this drill a number of times on the Saturday endurance rides and those that ride on the track are well experienced. I propose to run two training rides on Thursday 29th March and Thursday 5th April. I would also appreciate riders who are experienced at riding in pace lines to join in and improve the quality of the group with their experience. On those two rides we will practice the drills for riding in single and double pace lines so that from the 12th April we can ride hard. The first week I propose an 1830 start from Brockenhurst, the second 1845 and from the 12th April onwards 1900.
These rides will require a high level of discipline so please read below what is expected of you:

What to bring:
Road bike, riding on tri bars and being late on the brakes will not be appreciated by other riders. Remember you are responsible for your safety and those around you.
Tubes / pump / multi tool. If you puncture, hard luck. You are responsible for your own repairs.
Mobile phone. If you have a serious problem please call ride leader. If you drop off please text ride leader so we don’t have to turn back fearing the worst.
Lights / reflective clothing. We will be out near dusk on the early rides.
Money, some rides may finish at local pubs.
Drink / energy food.

Do’s and Dont’s
Be aware that everything you do has a knock-on effect on everyone behind and beside you. If you brake out of turn this will have a concertina effect and disrupt the whole group.
Never half wheel. When you hit the front, keep the pace consistent, if climbing keep the effort consistent.
When you come through for your turn and move over to the recovering line, do so smoothly and close to the rider you are taking over from. Don’t leave them with a massive gap.
Don’t leave gaps. If you are struggling to close a gap, wave the rider behind you through.
Don’t nail yourself trying to do super-hard turns if the pace is above what you are capable of or you know you are tiring. If you start to get dropped, the group will have to slow down to look after you, or in some cases you will be dropped. Or you may be able to follow the group whilst you recover.
Show your respect for other cyclists and the drivers with whom we share the road. Remember we represent cycling in the New Forest and want to enhance the reputation of cyclists not hinder it.
If you need to spit, makes sure you’re at the back of the line!

Look forward to seeing you out on Thursday evenings.

Barry
07711 631826
barry.wootten@gmail.com

Winter Base Training – Week 12 (Saturday 25th March) – The End

This Saturday marks the end of the three month winter base training. To mark the end of this phase and to use our enjoyment of sport to raise money for those less fortunate there will be a cake sale at the end of the ride in aid of Sport Relief.
To accommodate as many needs as possible including those who are now time trialling on Sunday mornings this weeks ride will be split into two phases:

Phase 1 – 0900 Brockenhurst
Out through Balmer Lawn, Hatchet Pond, Beaulieu, Ipley Cross, Ashurst, Woodlands, Minstead, Emery Down, Bolderwood, Ornamental Drive, Brock. 33 miles in 2 hours.

Phase 2 – 1100 Brockenhurst
Out on the Burley Road, Holmsley Tea Rooms, Burley, Burley Lawn, Rhinefield and back to Brock
17 miles, about an hour.

Phase 3 – Coffee / cakes / chat
See note below from Julie:
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I am holding a Cake Sale in aid of Sport Relief
On Saturday 24th March from 10.30 -11.30am & 2-3pm (plus 1200 onwards for NFCC)
At High Point, Armstrong Road, Brockenhurst, SO42 7TA
Go up Armstrong Road, over the cattle grid, top of the road and bear right. Plenty of car and bike parking.
Non cyclists also welcome.
You would be most welcome to come along and support disadvantaged people in the UK and rest of the world
There will be a selection of home-made cakes and biscuits, including healthier options and some wheat-free and sugar free cakes
(Please come to side door by the garage)
If you cannot attend (or don’t carry cash) you can make a donation by going to
http://my.sportrelief.com/sponsor/juliewootten

Thank you very much
I look forward to seeing you
Julie
Ph 01590 624229 email julieswootten@googlemail.com
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Please note that endurance rides continue throughout the year. On Saturdays from Brockenhurst (usually), on Sundays form Pennington, Ringwood and Dibden Purlieu.
Well done to those that braved the weather forecast and did last weeks Shaftsbury Century. The weather was very kind to us and we had a good ride.

Hope to see you Saturday

Barry

Turbo Session 14th March – Prep for TT session 3

Main focus on session is to practice how to warm up and prepare for a TT.

You will probably have seen pro riders on the turbo before a TT looking like they're wasting all their energy before the start. We all have enough energy stores and fitness to be able to sustain a TT and a thorough warm up. This warm up routine was practiced at the club turbo session and we then went straight into a simulated 25 minute TT at race pace.
This ensured that we were thoroughly warmed up, all our energy systems had been stimulated and we were ready to race.

Warm up
Nice easy gear rpm 90-100 – 10-20 mins

Main sets

The line that is 200/190/180/170/160 refers to max heart rate and the lines below refer to the targets for each segment.

Set 1
Heart Rate
Minutes Gear Cadence %MHR 200 190 180 170 160
2 Medium 90 70% 140 133 126 119 112
2 Medium 100 75% 150 143 135 128 120
2 Medium 110 80% 160 152 144 136 128
2 Medium 120 90% 180 171 162 153 144
2 mins easy spin


Set 2
Heart Rate
Minutes Gear Cadence %MHR 200 190 180 170 160
3 Hard 80 75% 150 143 135 128 120
3 Hard 85 85% 170 162 153 145 136
3 Hard 90 90% 180 171 162 153 144
2 mins easy spin


 

Set 3
Heart Rate
Minutes Gear Cadence %MHR 200 190 180 170 160
3 Medium 85 70% 140 133 126 119 112
3 Medium 110+ 90% 180 171 162 153 144
3 Medium <50 70% 140 133 126 119 112 3 mins rest Set 4 Time Trial Hold aero position Engage core Drink before not during Standing start 25 minutes Negative split if you prefer (2nd half faster than 1st) Sprint last 3 mins Cool down 5 – 10 minutes of easy pedalling in an easy gear Stretch References Basis of the session posted at http://coach.dancoy.com/archive/tt_warmup.html
If you know your max heart rate there is a calculator on the page to work out the zones for you.

Winter Base Training – Week 11 (Saturday 18th March) – Shaftsbury Century

As we approach the end of base training it’s now time for the big one, The Shaftsbury Century. The core ride is 85 miles but there will be an option to make it into a round hundred for those that want / must.

The core ride will leave from Ashurst at 0900. This will be a 45 mile ride to Shaftsbury where we will stop for lunch (remember to bring cash and a small cable lock). We will ride out at a steady pace to avoid getting sweaty and potentially cold during the stop.

The ride back to Ashurst will be 40 miles.

For those that wish I will start at Brockenhurst outside St Saviours Church near the Watersplash at 0820 and ride to Lyndhurst and then Ashurst, the return trip from here will make a round 100 miles.

Option:
Brock to Ashurst 8 miles depart 0820

Core:
Ashurst. Bartley, Calmore, Hill Street, Wellow, Plaitford, Nomansland, Downton, Nunton, Coombe Bisset, Stratford Tony, Berwick St John, Ludwell, Shaftesbury 45 miles depart 0900

Lunch circa 1200

Shaftesbury, Tollard Royal, Sixpenny Handley, Cranborne, Alderholt, Fordingbridge, Cadnam, Ashurst 40 miles

Option:
Ashurst to Brock 7 miles

Things to remember:

Extra food
Two bottles and perhaps an electrolyte sachet, café will re-fill bottles
An extra jacket/gilet, we’ll be out for a long time
Lock
Café money
Two spare tubes

Hope to see you Saturday

Barry

Turbo Session 7th March - Prep for TT session 2

A relatively short session this week, as we approach the first club TT the session is specifically designed to mimic the efforts of a 10 mile TT and to practice holding an aero position. When doing the 10 minute effort try and focus on engaging your core muscles. Also try and hold a position that you would on the road, no looking down at the floor, keep the head looking at where the road will be. Get hydrated before each 10 minute interval so you’re not reaching for the bottle and losing that aero efficiency.

Warm up
Nice easy gear rpm 90-100 – 5 mins
Cadence work 30 seconds cadence of 100+ followed by 30 seconds of cadence around 80 repeat 5 times

Main set
Standing start 1 min max effort, might seem a little excessive but it’s good for the quads.
10 mins at 10mile TT intensity – circa 90% MHR, 5 mins on tops 5 mins on drops / aero bars
10 min recovery
Repeat three times
Last set increase speed in last 2-3 minutes and finish at 95% Max Heart Rate as you would in a TT.
63 mins


Cool down
5 – 10 minutes of easy pedalling in an easy gear
Stretch

Winter Base Training – Week 10 (Saturday 11th March) – Base 3 Week 2

As promised the rides are starting to get harder this month and the plan for this week does allow for a longer ride for those that are looking to build a large base and some shorter options for those that require less. The plan is as follows:

Core ride:
“70th Anniversary Route”
Holmsley, Brockenhurst, Sway, Beaulieu, Ipley X, Ashurst, Bartley, Calmore, Hill Street, Wellow, Fritham, Bolderwood, Ornamental Drive, Burley Lawn, Bisterne, Holmsley
That’s a 65 mile loop.
Start time will be 0900 from Holmsley Tea Rooms

Shorter option:
Be at Brockenhurst on the corner of The Rise and the Burley road at 0920. The core group will be riding through about then and will pick up anybody waiting.
Follow route through to Ornamental Drive and then head directly to Brock. That will be a 50 mile loop.

Longer option:
Be at Brockenhurst for 0830 and ride to Holmsley and finish in Brock. That will make 75 miles approx.

Ashurst:
For anybody wishing to join at Ashurst we will be passing through there at about 1030. Suggest you pick us up on the Woodlands side of the A35 as we won’t be going via the station car park.

Hope to see you Saturday

Barry

Turbo Session 29th Feb - Prep for TT session 1

Warm up
Nice easy gear rpm 90-100 – 5 mins
Cadence work 30 seconds cadence of 100+ followed by 30 seconds of cadence around 80 repeat 5 times

Main sets

Set 1
Progressive intensity, build to 10 mile TT like effort
20 / 15 / 10 last 5 mins of each section in aero, each set 1 gear harder
45 mins
This set can be repeated with different gears to work out what levels of effort that you can sustain. Don’t worry if you “blow up” once or twice as sometimes it’s necessary to find your limits.

5 minute recovery

Set 2
3 x 6 mins hard, use largest gear from set 1 if you can
At 2 mins and 4 mins 30 second sprints
2 minute recovery intervals
24 minutes

Cool down
5 – 10 minutes of easy pedalling in an easy gear
Stretch