This winter the club will be providing another series of
winter turbo sessions with the specific aim of preparing riders for the time
trial and race season. The structure of the programme will be a progressive set
of sessions to build aerobic endurance, raise lactate threshold and replicate
the efforts of time trialling so that riders can practice the level of
sustained effort they can manage. There will also be a series of warm up drills
and exercises to practice that can be used before a time trial or road race.
The first sessions on the 5th November (Tiptoe) and 13th November (Totton) November will involve a test to measure either
riders Lactate Threshold Heart Rate (LTHR) or Functional Threshold Power (FTP).
So please ensure that you are wearing hear rate monitors or have appropriate
power measuring equipment. The zones that are measured in this session will be
used to ensure that subsequent weeks are undertaken at the right intensity. To
ensure an accurate measurement make the day of the test and the preceding day a
recovery day to ensure that you are fresh for the test.
The sessions will be designed to provide some quality
training during the base training period and will provide participants with
training sessions to build aerobic endurance, increase leg speed, raise lactate
threshold and increase muscular endurance. All adaptations that are required
for the cycling race season.
There will be the opportunity to discuss training methods,
the theory behind the sessions and specific questions during the recovery
periods. From previous years’ experience riders found it more beneficial and
more motivational to train in a group environment rather than their own shed /
garage.
These sessions are not spinning classes, they are cycling
specific classes aimed at club cyclists looking to improve fitness and
performance. We will aim to make them both enjoyable, progressive and
beneficial.
These sessions will be held at Tiptoe Church Hall, Vaggs
Lane on Wednesday nights at 1930 and Totton College, Calmore Lane on Thursdays
at 1930. Set up time will be 15 minutes and the sessions will start at 1945 and
last for 75-90 minutes. The Totton sessions will be open sessions to members of
other clubs as well as NFCC. The Totton venue will be limited to 12 attendees
so please book in advance by emailing
barry.wootten@gmail.com
. There will be no sessions during the weeks commencing 22
nd and 29
th
December.
Make sure that you’re well hydrated and fuelled throughout
the day. As with any session over an hour it’s good to keep glycogen levels up
and this will also aid recovery.
Entry is £4 to club members,
Please remember that the hall has a wooden floor and in
order to protect that no cycle shoes of any description are to be worn in the
hall at any time except on your own mat. All riders will put a mat or carpet
under their bike and change shoes there. It goes without saying that all
participants will share the cleaning up of the hall and their own mess afterwards.
We want to keep using the venue and we must leave the hall fit for its next use
when we depart.
Please bring the following to each session:
·
Own bike and turbo trainer.
·
Mat for bike and turbo.
·
Large towel.
·
Warm clothes to change into afterwards.
·
Heart rate monitor
·
Drink.
I look forward to seeing the return of last season’s
regulars and greeting some new participants.
Barry Wootten
