Club Ride - Friday 29th March

This weeks club ride is on Friday to allow recuperation before Sundays 2-Up time trial for those that wish to do both events.

So it's the end of base training and time to start the build phase of training as we look to peak in the summner months. This week it's the logest of our traditional routes, the Shaftsbury Century. Actually it's only 85 miles for those starting in Ashurst but a full 100 can be made up by starting from Brockenhurst.

Because of the distance this ride will run slightly slower than the usual Saturday run, probably about 16 MPH.

Start time is St Saviours Church in Brockenhurst at 0820 or Ashurst Station at 0900.

Route will be:
Ashurst, Bartley, Calmore, Hill Street, Wellow, Plaitford, Nomansland, Downton, Nunton, Coombe Bisset, Stratford Tony, Berwick St John, Ludwell, Shaftsbury, LUNCH
Tollard Royal, Sixpenny Handley, Cranborne, Alderholt, Fordingbridge, Cadnam, Ashurst.

There may be a late change to the route and a slightly better route around Cranborne.

Garmin route at: http://connect.garmin.com/course/738273

Weather forecast is dry but cold so make sure you've got a good jacket especially as we will stop for lunch. Please bring a lock for the stop as it may be in the town.

Hope to see a good turnout on Friday and Sunday

Barry

Club Ride Saturday 16th March

Weather forecast this week not good so there are a few options depending on how mad/hard/desperate (tick as appropriate) you are.

The core ride will be a 43 mile loop starting form Ashurst Station at 0900. Route will be:
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.

This is a hillier route than normal so should present a good challenge in a short time.

Also short options for those time trialling on Saturday that want a shorter ride.

Optional 19 mile extra route around Beaulieu. Lynhurst, Beaulieu Road, Beaulieu, Hilltop, Applemore, Ipley Cross, Colbury, Ashurst.

For those wanting to leave form Brockenhurst depart from St Saviours Church at 0820.

Garmin file at: http://connect.garmin.com/course/3059560

Hope to see you Saturday

Barry

Club Ride - Saturday 23rd March

Hopefully the weather will be a lot better than last week and more than 5 hardy souls will turn up!

In the base training plan this will be a recovery week for many of you and also may will be doing the TT on Saturday so there are options for a shortish (37 mile loop) followed by an optional extra 15 mile loop.

Depart 0900 Brockenhurst
Brockenhurst, Setthorns, Sway, Pilley, Norleywood. Beaulieu, Lepe, Blackfield, Exbury, Beaulieu, Hatchet Pond, Brockenhurst

2nd loop option
Ornamental Drive
Burley Lawn
Mill Lane
Brockenhurst

Garmin files at:
http://connect.garmin.com/course/3111786
http://connect.garmin.com/course/3111848


I won't be riding this week as I'm on another weekend of my Personal Trainers course. Please try and keep the pace to a steady 17MPH average as this is base training not racing. Save the hard efforts for the TT's and midweek interval training.

Remember next week is the Shaftsbury Century on Good Friday not Saturday. This will give everybody time to recover for the 2-Up on Easter Sunday.

Hope to see you next week.

Barry

Turbo Week 18 – 20th March 2013

Summary of our eighteeenth turbo session of the winter. Object of the session was to train for our first time trials of the year and train at high intensity above Lactate Threshold Heart Rate (LTHR). 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.

Main set involved crossing into zone 5 (above LTHR). Repeated crossing of the LTHR and recovering is a method of increasing your LTHR and helps your body practice dealing with the build up of lactate.

Warm up

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

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

Main Set 1

 

	RPE	Time	Elapsed
Tempo Zone 3 Prep for intervals	6-7 Comfortably hard	5:00	25
Interval 1 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	3:00 1:00 1:00	30
Recovery	2-3 Light exertion	2:00	32
Interval 2 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	3:00 1:00 1:00	36
Recovery	2-3 Light exertion	2:00	38
Interval 3 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	3:00 1:00 1:00	52
Recovery	2-3 Light exertion	2:00	55

 

Main Set 2

S

	RPE	Time	Elapsed
Tempo Zone 3 Prep for intervals	6-7 Comfortably hard	3:00	58
Hard effort 1 min	9	1:00	59
Recovery	2/3	1:00	60
Hard effort 1 min	9	1:00	61
Recovery	2/3	1:00	62
Hard effort 1 min	9	1:00	63
Recovery	2/3	1:00	64
Hard effort 1 min	9	1:00	65
Recovery	2/3	1:00	66
Hard effort 1 min	9	1:00	67
Recovery	2/3	1:00	68
Hard effort 1 min	9	1:00	69
Recovery	2/3	1:00	70

et 4

Followed by a 10 minute warm down and stretch.

Barry

Turbo Week 16/17 – 6th & 13th March 2013

Summary of our sixteenth and seventeenth turbo sessions of the winter. Object of the sessions was to train for our first time trials of the year and train at high intensity above Lactate Threshold Heart Rate (LTHR). 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.

Main set involved crossing into zone 5 (above LTHR). Repeated crossing of the LTHR and recovering is a method of increasing your LTHR and helps your body practice dealing with the build up of lactate.

Warm up

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

Specific Warm Up

34 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

 

	RPE	Time	Elapsed
Tempo Zone 3 Prep for intervals	6-7 Comfortably hard	5:00	39
Interval 1 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	4:00 1:00 1:00	45
Recovery	2-3 Light exertion	3:00	48
Interval 2 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	4:00 1:00 1:00	54
Recovery	2-3 Light exertion	3:00	57
Interval 3 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	4:00 1:00 1:00	63
Recovery	2-3 Light exertion	3:00	66
Interval 4 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	4:00 1:00 1:00	72
Recovery	2-3 Light exertion	3:00	75
Interval 5 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	4:00 1:00 1:00	81
Recovery	2-3 Light exertion	3:00	84

 

Set 4

Followed by a 10 minute warm down and stretch.

Barry