This year we plan to build on the clubs previous
12 week winter training block with a transition into the race season and try
and make it dovetail with the early season time trials. There will be easier
ride options from the 10th March when the TT's commence and a century ride
planned for Good Friday to allow for recovery for the Easter Sunday 2 up TT.
An additional 4 week Build period has been
added to the programme to provide a step up from base training to transition into
longer faster group rides that are the norm for the Saturday group in the
summer.
Logsitics
·
All rides will start at 0900
sharp. Please aim to be at the start for 0850 for a briefing as to what the
plan is for the day.
·
The route for each ride
will be posted by Thursday each week via the NFCC email group. If not
subscribed please contact barry.wootten@gmail.com
and you will be added to the mailing list. Rides and last minute changes will
also be posted on the clubs training blog http://nfcc-training.blogspot.co.uk/.
If you follow the blog you will get email updates from
that and Martin Balk will to post on the clubs Twitter account
@newforestcc.
·
This
is winter riding and there will inevitably be last minute changes due to weather
and please use you judgement and local knowledge to decide if it is safe and
appropriate for you to ride.
·
If there is a last minute
change of plan due to weather a comment will be pasted on the blog site and an
email sent to those on the yahoo alias before 0800 on Saturday with either a
postponement or cancellation notice. E.g. if it’s icy the start time may be
deferred by an hour or two or the ride deferred to the Sunday in extreme
conditions. Please ensure that Barry Wootten has your mobile number, an “In
Case of Emergency” number and is aware of any allergies or medical conditions
that the emergency services may need to be aware of.
·
Please ensure that you are
carrying two suitable tubes and tools / pump. Also that you are riding with
suitable tyres for winter riding and that they are in good condition. We all get
punctures but it is extra important in winter to minimize them as it’s easy for
everybody to get cold waiting for a repair. Other riders will also appreciate
it if you equip your bike with mudguards for winter riding.
·
Ensure that you carry enough
food and drink for you to complete the ride. With the exception of the century
ride we do not plan to stop.
Fitness
We are aiming to make the training as
relevant as we can for the majority of riders to prepare themselves for the
season for numerous disciplines. Please ensure that you can comfortably
complete the distance and average speed before joining the group rides. If you are only able to sustain the pace for a
short while it is OK to join the rides for an hour for example and then drop
off and return at your own pace. If you do so please
let the ride leader know so that the rest of the group doesn't spend the day
looking for you.
With the increase in club membership, the various
stages of everybody's base training and the number of riders currently riding
on Saturdays it is planned to run two groups on each ride. One ride will run
slightly faster than the other. Please remember that this is base training and
ride in the appropriate group. In base training we are teaching our bodies to
burn fat for fuel and to become more efficient. For those using a 5 zone heart
rate training system these rides are zone 2. As the leading coach Joe Friel
says "The objective of all training is to achieve the greatest level of
adaptation, not to become the most tired" and to quote Joe Beer
"there are no prizes for being King of January". Don’t let your ego
decide which group you ride in, ride in the one that will get you the best
adaptation and make you better when it counts.
The more time you spend increasing your efficiency
at a low intensity level the more you will be able to train at or just below
Lactate Threshold Heart Rate for those sessions. A good rule of thumb for most
club athletes, make your easy sessions easier and you hard sessions harder. Ride
at a medium or "tempo" intensity on the base rides and you will not
be able to perform the high intensity workouts and fitness will plateau before
it reaches its peak.
The stronger riders in the group will keep
to the planned pace of the group and may do more time on the front to make
their training a little harder.
Group Riding
It is imperative that we ride safely and
that we are advocates for cycling and NFCC in particular. Riding in club kit is
to be encouraged and we will ensure that we are exemplars for cyclists
everywhere. There are some key
principles for which we all need to adhere to and ensure that those new to
group riding are introduced to.
·
We have the same rights and
responsibilities as other road users. We share the road with others and must
remember that at all times. We will generally ride two abreast but keep a
fairly tight formation. There may be times that the road conditions dictate
that we ride on single file. At such times signal your intent and move smoothly
into line without overlapping wheels.
·
When on the front keep the pedalling smooth and consistent. Avoid sudden changes of pace as these will be
amplified down the group. When moving to the front keep the pace the same. It
is not a time to accelerate. If you wish to move to the back after your turn at
the front indicate your intent with a flick of the elbow. Then move clearly to
the right after checking that it is safe to do so. Ease off the pace and then
filter in behind the last rider.
·
Point out hazards to others.
Not every little blemish in the road but those that may cause damage to a wheel
or require deviation from the line being taken. Do not brake or make sudden
movements. The further back riders are the less time they will have to react.
·
If you need to expunge any
bodily fluids please move to the back so that they are not shared with fellow
riders.
·
Ride close but not too close to
the rider in front. Take benefit from the drafting effect but NEVER overlap
wheels. Keep a small gap; we are not the GB team pursuit!
·
Concentrate. Keep watching the
rider in front and those around you. We are all responsible for our own safety
and those of others.
·
Mechanical problems / punctures.
These will inevitably happen. If they do raise an arm and advise the other
riders. We will then endeavour to stop where it is safe to do so and rectify
the problem.
·
Plan
Base 1
|
|
05 Jan
|
12 Jan
|
19 Jan
|
26 Jan
|
|
|
Week 1
|
Week 2
|
Week 3
|
Week 4
|
|
Distance
|
38 miles
|
45 miles
|
50 miles
|
30 or 45 miles
|
|
Pace
|
16 MPH average A group,
15MPH average B group
|
|||
|
Objective and method
|
Aerobic endurance. 70% max heart
rate. Ride steady. No high efforts. Try not to let effort level get too high.
Steady climb in the saddle. Cadence 75-95. Make sure bike is geared to permit
this type of riding.
Ensure that everybody gains
experience in group riding ready for more complex drills in Base 2 and 3.
|
|||
|
Route
|
“Vics Route”
Holmsley Tea Rooms,
Burley,
Ringwood,
Moyles
Court,
Fordingbridge,
Ringwood,
Hurn,
Sopley,
Burley
|
“Test Valley”
Ashurst,
Woodlands,
Hill Street,
Kents Oak,
Timsbury,
Kings Somborne,
Little Somborne,
Stockbridge,
Houghton,
Mottisfont,
Kents Oak,
Wellow,
Furzley,
Bartley,
Ashurst.
|
“Deadmans Ride”
Holmsley Tea Rooms, Ornamental Drive,
Bolderwood, Fritham, Godshill, Frogham,
Moyles
Court, Ringwood, Crow, Burley
|
Recovery week
Brockenhurst,
Setthorns
Sway
Pilley
Norleywood
Beaulieu
Hatchet Pond
Brockenhurst
2nd loop option
Ornamental Drive
Burley Lawn
Bisterne
Brockenhurst
|
|
Notes
|
Try and get two other shorter
rides in during the week at similar intensity either on road or on turbo /
rollers. Recovery week just one extra ride.
For those that wish to have
slightly higher levels of base training add distance to and from the start
but keep intensity low. It will pay dividends later in the year.
If you want extra distance on your
base rides either ride to and from the start or use the Brockenhurst - Burley
loop to add 15 miles.
|
|||
Base 2
|
|
02
Feb
|
09
Feb
|
16
Feb
|
23
Feb
|
|
|
Week 1
|
Week 2
|
Week 3
|
Week 4
|
|
Distance
|
45 miles
|
50 miles
|
50 miles
|
30 or 45 miles
|
|
Pace
|
17 MPH average A group
16 MPH average B group
Slight increase from Base 1. This
should be an imperceptible change due to increase in base fitness.
|
|||
|
Objective and method
|
Aerobic endurance. 75% max heart
rate. Ride steady. No high efforts. Try not to let effort level get too low.
Steady climb in the saddle. Cadence 75-95. Make sure bike is geared to permit
this type of riding.
Introduce some small intervals and
drills. More through and off and catch the break drills where roads permit.
|
|||
|
Route
|
“Minstead Monster”
Ashurst,
Bartley,
Minstead,
Emery Down,
Bolderwood,
Linwood,
Moyles Court,
Frogham,
Godshill,
Nomansland,
Winsor,
Woodlands,
Ashurst
|
“Beaulieu and Beyond”
Holmsley Tea Rooms,
Sway,
Boldre,
Bull Hill,
Norleywood,
East End,
Sowley,
Buckler’s Hard,
Beaulieu,
Exbury,
Lepe,
Calshot,
Fawley,
Blackfield,
Beaulieu, Brockenhurst, Hinchelsea,
Holmsley
|
“Long Hilly”
Ashurst,
Bartley,
Calmore,
Hill Street,
Kent’s Oak,
Lockerley,
East Dean,
West Dean, Whiteparish,
Redlynch, Woodgreen, Godshill,
Frogham,
Moyles Court, Linwood, Bolderwood,
Lyndhurst
|
Recovery week
Brockenhurst,
Setthorns
Sway
Pilley
Norleywood
Beaulieu
Hatchet Pond
Brockenhurst
2nd loop option
Ornamental Drive
Burley Lawn
Bisterne
Brockenhurst
|
|
Notes
|
Try and get two other shorter
rides in during the week at similar intensity either on road or on turbo /
rollers. Recovery week just one extra ride.
If you haven't already add 1-2
quality sessions per week spending time in zone 4. Use the clubs Turbo
sessions for typical workouts.
|
|||
Base 3
|
|
02
Mar
|
09
Mar
|
16
Mar
|
23Mar
|
|
|
Week 1
|
Week 2
10 mile TT on Sunday 10th
|
Week 3
12.8 mile TT on Sunday 17th
|
Week 4
16 mile TT on Sunday 17th
|
|
Distance
|
60 miles
|
58 miles
|
43/62 miles
|
30 or 45 miles
|
|
Pace
|
17 MPH average. Slower for the century ride though.
Slight increase from Base 2. This
should be an imperceptible change due to increase in base fitness.
|
|||
|
Objective and method
|
Aerobic endurance. 75% max heart
rate. Keep pace steady on the hills.
More drills, through and off,
chase the break etc.
|
|||
|
Route
|
“Forest Loop”
Brockenhurst
Burley
Crow
Ringwood
Linwood
Red Shoot
Bolderwood
Emery Down
Lyndhurst
Beaulieu
Lepe
Beaulieu
East Boldre
East End
Boldre
Sway
|
“70th Anniversary Route”
Brockenhurst, Sway, Beaulieu, Ipley X,
Ashurst, Bartley, Calmore, Hill Street,
Wellow,
Fritham, Bolderwood, Ornamental Drive,
Burley Lawn,
Bisterne
Holmsley
For those wanting a shorter ride with the
TT on Sunday start at Ashurst 1020,
|
"Short and Sharp"
Ashurst
Woodlands, Minstead, Emery Down,
Bolderwood, Red Shoot, Moyles Court, South Gorley, Ogdens, Hyde, Blissford,
Godshill, Woodgreen, Hale, Lover, Hamptworth, Lyburn Lane, Nomansland, Pipers
Wait, Longcross, Bramshaw, Newbridge, Bartley, Ashurst. 43 miles.
Optional 19 mile extra route around
Beaulieu.
|
Recovery week
Brockenhurst,
Setthorns
Sway
Pilley
Norleywood
Beaulieu
Hatchet Pond
Brockenhurst
2nd loop option
Ornamental Drive
Burley Lawn
Bisterne
Brockenhurst
|
|
Notes
|
Now's the time to add more quality
to the midweek riding to compliment the base training. Longer zone 4 efforts
with short bursts into zone 5 to mimic the efforts at the end of a TT.
|
|||
Build 1
|
|
29
Mar
(Good
Friday)
|
06
Apr
|
13
Apr
|
20Apr
|
|
|
Week 1
10 mile TT on Sunday 31st
|
Week 2
25 mile TT on Sunday 7th
|
Week 3
TT's move to Tuesdays
|
Week 4
TT's move to Tuesdays
|
|
Distance
|
85/100 miles
|
48/61 miles
|
56/83 miles
|
65 miles
|
|
Pace
|
18 MPH, 16-17 for the Century
|
|||
|
Objective and method
|
Aerobic endurance. 75% average
heart rate. Higher effort of the hills. Working as a group for the century
and Sportive
|
|||
|
Route
|
“Shaftsbury Century”
Ashurst,
Bartley,
Calmore,
Hill Street,
Wellow,
Plaitford, Nomansland, Downton,
Nunton,
Coombe Bisset, Stratford Tony, Berwick St
John,
Ludwell, Shaftesbury,
LUNCH
Tollard Royal, Sixpenny
Handley,
Cranborne, Alderholt, Fordingbridge,
Cadnam,
Ashurst.
0830 start from Brockenhurst for those who
want to make it a real century
|
"Nadder Valley"
Burley Cricket Ground.
Crow, Ringwood, Moyles Court, Harbridge,
Alderholt, Sandleheath, Rockbourne, Coombe Bissett, Odstock, Salisbury,
Alderbury, Downtown, Woodgreen, Godshill, Stuckton, Mockbeggar then option,
1) Back via Moyles Court, Ringwood, Crow
for 48 miles or
2) Red Shoot, Bolderwood, Brockenhurst for
61 miles
|
Wiggle Sprint Sportive
Start at Brockenhurst college
Enter at
or
Enter early if you plan to ride as these
sell out early.
|
"Test Valley Tester"
Brockenhurst, Bolderwood, Bramshaw,
Blackhill, Awbridge, Dunbridge, mottisfont, Houghton, Longstock, Cottonworth,
Leckford, Stockbridge, Kings Somborne, Timsbury, Shootash, East Wellow, Long
Cross, Fritham, Ornamental Drive, Brockenhurst
|
|
Notes
|
Intensity of rides will now be at summer
pace of 18MPH. Century ride will be a little slower.
|
|||
27 Apr onwards
normal Saturday endurance rides continue.
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