The winter base training programme is
intended to be a part of members annual training plans to build aerobic
endurance for the race season. Due to the carrying nature of the competitions
entered by NFCC members flexibility has been built into the plan to allow for
varying length rides throughout the base period.
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 judgment 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.
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 5/6 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 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
pedaling 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
The winter plan will generally follow the
same pattern as the autumn plan where there will be two lap rides to allow riders
to ride shorter or longer distances and plan recovery weeks to suit their own
needs. The rides will generally be kept within the confines of the forest to
allow for flexibility should we encounter adverse weather. The variation to
this will be the 4th ride of the month which will be a little
longer, the plan here is to utilise the three start points and converge at
Bolderwood for 0930 and then ride to Stockbridge, possible coffee stop and then
return on an out and back course.
Month 1
|
|
4th
Jan
|
11th
Jan
|
18th
Jan
|
25th
Jan
|
|
Distance(s)
|
41 / 57 miles
|
37 / 53 miles
|
33 / 50 miles
|
Circa 60 miles from start points
|
|
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.
|
|
Start point
|
Brockenhurst
Outside St Saviours Church Burley
Road
|
Ashurst Station Car Park
|
Burley Cricket Ground
|
0900 at Brockenhurst, Burley and
Ashurst
0930 Bolderwood Car Park
|
|
Route
|
Hincheslea, Setthorns, Pitmore
Lane, Pilley, Norleywood, East End, Bucklers Hard, Beaulieu, Exbury, Lepe,
Blackfield, Exbury, Beaulieu, Hatchet Pond, Brockenhurst
Optional lap 2
Brockenhurst, Rhinefield, A35,
Lyndhurst Road, Burley, Wilverley, Brockenhurst
|
Woodlands, Furzey, Nomansland,
Ocknells Plan, Bolderwood, Brockenhurst, Blamer Lawn, Beaulieu, Ipley Cross,
Colbury, Ashurst
Optional lap 2
Lyndhurst, Beaulieu, Ipley Cross,
Ashurst
|
Crow, Poulner, Hyde, Ogdens, Moyles
Court, Bolderwood, Brockenhurst, Burley
Optional lap 2
Lyndhurst Road, A35, Brockenhurst,
Burley
|
All rides depart from 3 points at
0900 to meet at Bolderwood for 0930
Brockenhurst ride follows
Rhinefield Road.
Ashurst ride via Lyndhurst and
Emery Down
Burley ride follows Lyndhurst Road,
A35, Ornamental Drive
|
|
GPX
|
|
|
|
|
|
Other training
|
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.
|
Base 2 and Base 3 plans to follow
