Club Ride Saturday 1st December

Apologies but I won't be around to lead this weeks ride. I will be at the start though and can drop off a map to whoever takes on the lead. Weather forecast is for a cold day so please make sure you're happy with the conditions before setting out. I'll also go out at 0730 to check the roads in Brock and will put a note on the blog as to how the roads look.

Plan for this week is a ride of between 36 and 50 miles. Suggest keep speed to 15-6MPH as we take it down to prepare for the winter rides which I will do my best to publish next week.

Plan:

Brock 0900 depart
Hinchelsea, Wilverley, Burley, Crow, Poulner, Moyles Court, North Gorley, Hungerford Hill, Hyde, Blissford Hill (down), Godshill, Roger Penney Way, Fritham, Ocknell Plain, Bolderwood, (short cut to Brock for 36 miles), A35, Burley Lawn, Burley, Holmsley Tea Rooms, (option turn right over Wootton Bridge,  Rising Sun, Tiptoe, Sway, Brock for 50 miles) or back via Hinheslea for 45 miles.

Hope that suits everybody and I will bee back next week.

Have a good ride

Barry

Turbo Week 3 – 21st November 2012

Summary of our third turbo session of the winter. Object of the session was to train multiple intervals at sub-lactate heart rate threshold or just above. 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 harder and as fatigue set in recoveries were less effective.

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	Gear	Time
1	3 minutes harder gear, PRE, 4-5, 90-100 RPM	53x19	3:00
	90 seconds recovery		4:30
2	3 minutes same gear, PRE, 4-5, 90-100 RPM		7:30
	90 seconds recovery		9:00
3	3 minutes same gear, PRE, 4-5, 90-100 RPM		12:00
	90 seconds recovery		13:30
4	3 minutes same  gear, PRE, 4-5, 90-100 RPM		16:30
	90 seconds recovery		18:00
1	3 minutes harder gear, PRE, 6-7, 90-100 RPM	53x17	21:00
	90 seconds recovery		22:30
2	3 minutes same gear, PRE, 6-7, 90-100 RPM		25:30
	90 seconds recovery		27:00
3	3 minutes same gear, PRE, 6-7, 90-100 RPM		30:00
	90 seconds recovery		31:30
1	3 minutes harder gear, PRE, 8, 90-100 RPM	53x16	34:30
	90 seconds recovery		36:00
2	3 minutes same gear, PRE, 8, 90-100 RPM		39:00
	90 seconds recovery		40:30
1	3 minutes harder gear, PRE, 9, 90-100 RPM	53x15	43:30
	90 seconds recovery		45:00

Recovery/ Cool Down:

Gear ratios were from my bike / turbo. As everybody's gearing and turbo resistance varies yours may be different. Try and make the intervals in the large ring then it's easy to move to the inner ring for the recoveries and back again for the intervals at the right place.

Below is the output from my HRM. Aim was to train in zone 4 so you can see the 10 intervals were mainly in zone 4 and at the end crossed my LTHR of 155. It also shows my fatigue by intervals 9 and 10 where my cadence slowed down and therefore my heart rate did not reach the same levels as interval 8.

Followed by a 10 minute warm down and stretch.

Regards

Barry

Club Ride - Saturday 24th November

I won't re riding this weekend as I'm on a coaching course. Don't think I'm doing this just to avoid the rubbish weather forecast as my course is 50% outside so I'll be getting wet too.

For those brave enough to ride this weekend I'm suggesting a shorter ride with the option of an extra loop for those that want it or if the weather improves.

Plan is:

Depart Brockenhurst 0900
Hinchelsea, Setthorns, Sway War Memorial, Boldre. Pilley, Bull Hill, Norleywood, East Boldre, Beaulieu, Hilltop, Exbury, Lepe, Langley, Exbury, Beaulieu, Hatchet Pond, Brocknehurst (take Mill Lane as the railway bridge will be flooded)

That should be about 37 miles so at our current winter speed of 16MPH average about 2 and a 1/4 hours.

For those that want another 15 miles or so a loop around the chain gang course can be added.

Brockenhurst, Rhinefield, A35, Burley Lawn, Burley, Holmsley, Hinchelsea, Brock for just under an hour extra.

Please be careful this weekend as the roads will be very wet, leaves around and white lines especially slippery.
Right turn to Beaulieu and the Langley to Exbury parts will be slippery so extra caution.

If one or more of the experienced club riders can take the lead I'd be grateful. If you let me know if you can and want me to send you maps please drop me an email by Friday morning.

Have a good ride

Barry

Turbo Week 2 – 14th November 2012

Summary of our second turbo session on the winter. Object of the session was to train for muscular endurance.

Warm up was a 20 minute mixture of cadence and single leg drills. Note the gears used are what I used and are as a guide only. All our turbo's will provide different resistance and bikes have different gearing.

	Gear	Time
Nice easy gear rpm 90-100	Inner ring + 15	5:00
1 minute @ 100 RPM	Outer ring + 23	6:00
30 seconds recovery	Outer ring + 23	6:30
1 minute @ 105 RPM	Outer ring + 23	7:30
30 seconds recovery	Outer ring + 23	8:00
1 minute @ 110 RPM	Outer ring + 23	9:00
30 seconds recovery	Outer ring + 23	9:30
1 minute @ 115 RPM	Outer ring + 23	10:30
30 seconds recovery	Outer ring + 23	11:00
1 minute @ 120 RPM	Outer ring + 23	12:00
30 seconds recovery	Outer ring + 23	12:30
1 minute left leg only	Outer ring + 23	13:30
30 seconds recovery	Outer ring + 23	14:00
1 minute right leg only	Outer ring + 23	15:00
30 seconds recovery	Outer ring + 23	15:30
1 minute left leg only	Outer ring + 23	16:30
30 seconds recovery	Outer ring + 23	17:00
1 minute right leg only	Outer ring + 23	18:00
30 seconds recovery	Outer ring + 23	18:30
1 minute left leg only	Outer ring + 23	19:30
30 seconds recovery	Outer ring + 23	20:00
1 minute right leg only	Outer ring + 23	21:00
30 seconds recovery	Outer ring + 23	21:30

The main set was about 40 minutes of progressively harder efforts with progressively shorter recovery periods.

Task	Gear	HR relative to LTHR	Time
5 minutes harder gear, 90-100 RPM	53/21		26:30
5 minutes harder gear, 90-100 RPM – remember the gear	53/19		31:30
4 minutes recovery easy gear 90-100 RPM	53/23		35:30
5 minutes harder gear, 90-100 RPM	53/19		40:30
5 minutes harder gear, 90-100 RPM – remember the gear	53/17		45:30
4 minutes recovery easy gear 90-100 RPM	53/23		49:30
3 minutes using gear you used in last 5min set. (90-100rpm) remember the gear	53/17		52:30
1minute recovery easy gear. (90-100rpm)	53/23		53:30
3 minutes using gear you used in last 5min set. (90-100rpm) remember the gear	53/15		56:30
1 minute recovery easy gear. (90-100rpm)	53/23		57:30
2 minutes 1 gear harder than last time – remember the gear	53/15		59:30
1 minute recovery easy gear. (90-100rpm)	53/23		1:00:30
2 minutes in previous gear 90-100 RPM	53/14		1:02:30
1 minute recovery easy gear. (90-100rpm)	53/23		1:03:30
1 minute in biggest gear at 90-100 RPM	53/14		1:04:30
1 minute recovery easy gear. (90-100rpm)	53/23		1:05:30
1 minute in biggest gear at 90-100 RPM	53/13		1:06:30

Followed by a 10 minute warm down and stretch.

Well done for all those who attended.

Hope to see you all and more members next week.

Regards

Barry