Club Turbo Nights Are Back

Now that you've all had a chance to recover from the season it's time to start preparing and building towards 2014. To assist that we shall be re-starting the clubs turbo nights on Wednesday 13th November and then every Wednesday apart from 25 Dec and 1 Jan through to the end of March.

The sessions will be progressive to take you through the preparation and pre competition phases of a race year and will be designed to firstly build aerobic endurance and latterly work around building anaerobic endurance.

Sessions will be between 75 and 90 minutes including the warm up and cool down. They will be held at Tiptoe Church Hall Sway Road / Vaggs Lane, Tiptoe. SO41 6FR. Doors will open at 1930 and the sessions will start at 1945. There is no need to book just turn up, set up and pedal.

The first session on the 13th will be a Lactate Threshold Heart Rate test. It will involve a standardised warm up routine and a 30 minute effort. The recording of this effort will enable you to calculate your LTHR and also your training zones for the winter turbo and base training sessions. If you haven't got a heart rate monitor don't worry as I'll take periodic readings for you.

If you've got a heart rate monitor please wear it, if not don't worry as I will give advice based on the Perceived Rate of Exertion scale which requires no equipment.

Please remember that we are hiring the church hall and there are a few house rules we need to adhere by:

1.    No cleats on the wooden floor.

2.    All riders to have a mat / carpet under their bike and turbo.

3.    All riders clear up their own sweat and mess!

4.    Please make sure your bikes are clean before bringing them into

the hall.

Checklist of what to bring:

1.    Bike, make sure tyres are pumped up

2.    Turbo

3.    Mat / carpet

4.    Cycling shorts

5.    Skewer for turbo

6.    Shoes

7.    Drink

8.    Food for afterwards

9.    Change of clothing for afterwards

10.    Towels, additional small towel for when riding is useful

11.    Heart rate monitor

12.    Extension lead if your turbo requires mains

13.    Front wheel raiser

Cost of each session is £4 to cover cost of the hall hire.

I look forward to seeing the return of those who have supported these sessions over the last two years and some new attendees.

Barry