We're now into month 3 of our base training programme and now it's time
to increase the load a little more.
This weeks ride is a combination of a circuit around the forest and the
loop around Lepe we did last week.
Start is from St Saviours Church in Brockenhurst at 0900.
Out towards Burley, Crow, Poulner, Alice Lisle, Red Shoot, Bolrderwood,
Emery Down, Lyndhurst, Beaulieu, Hill Top, Exbury, Lepe, Blackfield,
Exbury, Beaulieu, East Bolde, East End, Norleywood, Boldre, Sway,
Brockenhurst
Should be just shy of 60 miles
If you want to make it a little longer go from Beaulieu Road to Ipley
Cross to Beaulieu or back to Brockenhurst via Setthorns.
Garmin file here for those that can.
http://connect.garmin.com/course/2932137#
Route should be familiar to most of you so there shouldn't be any
trouble navigating. I won't be riding with you this week as Patrick and
I have a Duathlon at Box Hill. So please assess numbers at the start and
get into 2 or 3 groups as appropriate. A group(s) should be doing this
circuit at an average 17MPH, B group 15MPH.
Have a good ride
Barry
Thursday, 28 February 2013
Turbo Week 15 – 27th February 2013
Summary of our fifteenth turbo session of the winter. Object
of the session was to train multiple intervals at sub-lactate heart rate
threshold. The second part of the session was to train beyond LTHR and help to stimulate
the body to raise that threshold and by improving it's ability to deal with
lactate.
Warm up
Warm up was a short ramp session.
|
Time
|
Cadence (RPM)
|
Instruction/Focus
|
|
4 minutes
|
90
|
Smooth pedalling
|
|
1 minute
|
95
|
Smooth pedalling
|
|
1 minute
|
100
|
Smooth pedalling
|
|
1 minute
|
105
|
Smooth pedalling
|
|
1 minute
|
110
|
Smooth pedalling
|
|
1 minute
|
120-130
|
Maintain form
|
|
1 minute
|
90
|
Relax and recover, prep for main set
|
|
|
|
10:00
|
Main set
Set 1
Sub LTHR intervals with short recoveries
|
|
Gear
|
RPE
|
Time
|
Elapsed
|
|
Tempo
Zone 3
Prep
for intervals
|
|
6-7
Comfortably
hard
|
5:00
|
5:00
|
|
Interval
1 sub LTHR
|
|
8-9
Hard
exertion
|
6:00
|
11:00
|
|
Recovery
|
|
2-3
Light
exertion
|
2:00
|
13:00
|
|
Interval
2 sub LTHR
|
|
8-9
Hard
exertion
|
6:00
|
19:00
|
|
Recovery
|
|
2-3
Light
exertion
|
2:00
|
21:00
|
|
Interval
3 sub LTHR
|
|
8-9
Hard
exertion
|
6:00
|
27:00
|
|
Recovery
|
|
2-3
Light
exertion
|
2:00
|
29:00
|
|
Interval
4 sub LTHR
|
|
8-9
Hard
exertion
|
6:00
|
35:00
|
|
Recovery
|
|
2-3
Light
exertion
|
2:00
|
37:00
|
|
Interval
5 sub LTHR
|
|
8-9
Hard
exertion
|
6:00
|
43:00
|
|
Recovery
|
|
2-3
Light
exertion
|
2:00
|
45:00
|
Set 2
Descending pyramid
|
|
Gear
|
RPE
|
Time
|
Elapsed
|
|
Interval
1
5
minute interval
Last 60
seconds attack - push heart rate to zone 5
|
|
8-9
Hard
exertion
|
5:00
|
50:00
|
|
Recovery
|
|
2-3
Light
exertion
|
3:00
|
53:00
|
|
Interval
2
4
minute interval
Last 60
seconds attack - push heart rate to zone 5
|
|
8-9
Hard
exertion
|
4:00
|
57:00
|
|
Recovery
|
|
2-3
Light
exertion
|
3:00
|
60:00
|
|
Interval
3
3
minute interval
Last 60
seconds attack - push heart rate to zone 5
|
|
8-9
Hard
exertion
|
3:00
|
63:00
|
|
Recovery
|
|
2-3
Light exertion
|
3:00
|
66:00
|
|
Interval
4
2
minute interval
Last 60
seconds attack - push heart rate to zone 5
|
|
8-9
Hard
exertion
|
2:00
|
68:00
|
|
Recovery
|
|
2-3
Light
exertion
|
3:00
|
71:00
|
The idea was to perform the intervals in zone 4 (sub
threshold) and then to push into zone 5 for the 60 second sprints.
Copy of my heart rate data below to illustrate:
Followed by a 10 minute warm down and stretch.
Barry
Thursday, 21 February 2013
Club Ride - Saturday 23rd February
This weekend is the end of month 2 of our base training programme. For
those of you following a 3 week increasing effort / 1 week recovery
programme this should be a recovery week. As it's recovery week the
Saturday ride is relatively easy. The main ride is a 35 mile loop around
Lepe with the option of an additional 16 mile loop around Burley for
those that want a longer ride.
The rides will start from Brockenhurst at 0900, departing at usual from St Saviors Church near the watersplash. For those driving to the start I recommend parking in The Rise which is the road opposite.
The laps are as follows:
Lap 1
Brockenhurst, Setthorns, Sway, Pilley, Norleywood, Beaulieu, Exbury, Lepe, Blackfield, Exbury, Beaulieu, Hatchet Pond, Brockenhurst
Lap 2
Brocknehurst, Rhinefield, A35, Burley, Wilverley, Brockenhurst
Hope to see another good turnout.
Please note that the weather forecast is for temperatures around zero at 0900 so please be careful and decide whether it's right for you to ride. The roads should be OK as it's been dry all week but use your own judgement.
Barry
The rides will start from Brockenhurst at 0900, departing at usual from St Saviors Church near the watersplash. For those driving to the start I recommend parking in The Rise which is the road opposite.
The laps are as follows:
Lap 1
Brockenhurst, Setthorns, Sway, Pilley, Norleywood, Beaulieu, Exbury, Lepe, Blackfield, Exbury, Beaulieu, Hatchet Pond, Brockenhurst
Lap 2
Brocknehurst, Rhinefield, A35, Burley, Wilverley, Brockenhurst
Hope to see another good turnout.
Please note that the weather forecast is for temperatures around zero at 0900 so please be careful and decide whether it's right for you to ride. The roads should be OK as it's been dry all week but use your own judgement.
Barry
Thursday, 14 February 2013
Turbo Week 13 – 13th February 2013
Summary of our thirteenth turbo session of the winter.
Object of the session was to train for our first time trials of the year. We
did a specific warm up routine designed to get our body thoroughly prepared for
a hard effort. It involves a number of efforts that are either high in cadence
or resistance. I plan to use this warm up routine for the next few weeks so
that it becomes second nature.
Warm up
Nice easy gear rpm 90-100 – 10-20 mins
Specific Warm Up
24 minutes
|
|
|
|
|
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
|
|
3 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
|
||||||||
Main Set
Time trial start
Standing start, out of saddle until up to speed then aero
for 5 mins
2 minute recovery
Intervals at LTHR and sprints above
|
|
Gear
|
RPE
|
Time
|
Elapsed
|
|
Interval
1
6
minute interval
Last 30
seconds attack – up 1 gear AND increase cadence - push heart rate to zone 5
|
|
8-9
Hard
exertion
|
6:00
|
40:00
|
|
Recovery
|
|
2-3
Light
exertion
|
3:00
|
43:00
|
|
Interval
2
6
minute interval
Last 30
seconds attack – up 1 gear AND increase cadence - push heart rate to zone 5
|
|
8-9
Hard
exertion
|
6:00
|
49:00
|
|
Recovery
|
|
2-3
Light
exertion
|
3:00
|
52:00
|
|
Interval
2
6
minute interval
Last 30
seconds attack – up 1 gear AND increase cadence - push heart rate to zone 5
|
|
8-9
Hard
exertion
|
6:00
|
58:00
|
|
Recovery
|
|
2-3
Light
exertion
|
3:00
|
61:00
|
Set 4
Followed by a 10 minute warm down and stretch.
Barry
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