Turbo Week 10 – 29th January 2014

Leg strength and STME

Warm up was a 20 minute routine as practiced by British Cycling.

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

The main 3 sets of the following:

Stage	Task	Example Gear	HR relative to LTHR
1	6 minutes baseline  gear, 90-100 RPM Zone 2	53/21	-10 to -20
2	6 minutes harder gear, 90-100 RPM – baseline plus 1 or 2 gears harder Zone 3	53/19	0-10
3	6 minutes 1 gear harder Zone 4
4	2 mins recovery
	3 repeats of stage 1 to 4

Cool down, 10 mins, first 5 mins and 10 second sprints to alleviate blood pooling

Followed by a 5 minute warm down and stretch.

Club Ride - Saturday 1st February

Month 2 of the winter base training and this week will be an increase in distance and a small increase in pace. The core ride is 57 miles and at 16.5 MPH average should take 3.5 hours. We will ride the majority of the ride in zone 2 but will add some zone 3 (tempo) intervals to the rides this month.

Plan to depart from Brockenhurst at 0900, for anybody wishing to join at Ashurst we should be at the station car park at 1030 so feel free to join there.

Route is at http://connect.garmin.com/course/5616403

Brockenhurst, Setthorns, Pitmore lane, Pilley, Norleywood, Beaulieu, Ipley X, Ashurst

Woodlands, Bartley, Newbridge, Furzey, Godshill, Stuckton, Mockbeggar, Red Lodge, Bolderwood, Brockenhurst.

Hope to see another good turnout

Barry

Club Ride - Saturday 25th January

This weeks ride is a 60 mile loop to Stockbridge and back.

The plan is to use our 3 main start points at 0900 and all converge at Bolderwood and then ride together to Stockbridge. For those wanting a shorter ride drive to Bolderwood for a 0930 start and that will give you 45 miles.

I’ll be at the Brockenhurst start so whoever’s at Burley and Ashurst please leave at 0900 and ride the most direct route to Bolderwood which should take just under 30 mins from each point.

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 file for the Stockbridge part of the ride is at http://connect.garmin.com/course/5338995

Pace will be 15-16 MPH depending on the group(s).

Regards

Barry

Turbo Week 8 – 15th January 2014

More Short Term Muscular Endurance training. This session designed to give a long effort in zone 4 crossing over into zone 5.

Warm up was a 20 minute routine as practiced by British Cycling. 

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

The main set an hour of progressively harder efforts.

Aim was to complete the warm up at the bottom of heart rate zone 3, the intervals 2 gears harder to push you into zone 4 and the very end on the long intervals to cross LTHR into the bottom of zone 5.

Stage	Task	Example Gear	HR relative to LTHR
1	4 minutes baseline  gear, 90-100 RPM Zone 3	53/21	-10 to -20
2	3 minutes harder gear, 90-100 RPM – remember the gear – baseline plus 2 Zone 4	53/19	0-10
3	2 minutes 1 gear harder
4	1 minute1 1 gear harder
5	30 seconds sprint 1 gear harder
6	2 mins zone 2 recovery
	5 repeats of stage 1 to 6	53/23	-20 to -40

Note, this is a hard session, if it’s too hard make stage 6 a longer recovery and reduce sets to 4. Or at stages 4 and 5 stay in zone 4 or start recovery earlier.

Followed by a 10 minute warm down and stretch.

Club Ride - Saturday 18th January

This weeks club ride will start from Burley Cricket ground at 0900 Saturday.

Route as follows:

Crow, Poulner, Hyde, Ogdens, Moyles Court, Bolderwood, Brockenhurst, Burley

Optional lap 2

Lyndhurst Road, A35, Brockenhurst, Burley

Lap 1 33 miles, lap 2 adds another 17

Pace will be kept to around 15-16MPH as last week.

Weather forecast not great so bring waterproof jacket.

Barry

Club Ride - Saturday 11th Jan

At last the rains stopped and we can get back to some normality with winter base training. This weeks ride rotation gives us a start as Ashurst Station at 0900 Saturday.

Routes are for a 37 mile laps as follows

Woodlands, Furzey, Nomansland, Ocknells Plan, Bolderwood, Brockenhurst, Mill Lane (Balmer Lawn Road closed), Beaulieu, Ipley Cross, Colbury, Ashurst

With an optional lap 2 for another 16 miles

Lyndhurst, Beaulieu, Ipley Cross, Ashurst

A number will start lap 2 and peel off at Beaulieu for rides back to Sway, Milford, Brockenhurst etc.

This is a zone 2 winter pace ride, expect 15-16MPH average.

GPX files at: http://connect.garmin.com/course/5338724 or

http://connect.garmin.com/course/5338724#

All welcome, just make sure you’ve got spare tubes and the means to repair punctures and enough nutrition to go round. Opiotional coffee stop in Beaulieu on lap 2

Hope to see you Saturday

Barry

Turbo Week 7 – 8th January 2014

New year and time to ratchet up the Short Term Muscular Endurance training. This session designed to give a long effort in zone 4 crossing over into zone 5.

Warm up was a 20 minute routine 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

The main set an hour of progressively harder efforts.

Aim was to complete the warm up at the bottom of heart rate zone 3, the intervals 2 gears harder to push you into zone 4 and the very end on the long intervals to cross LTHR into the bottom of zone 5.

Stage	Task	Example Gear	HR relative to LTHR
1	5 minutes baseline  gear, 90-100 RPM Zone 3	53/21	-10 to -20
2	4 minutes harder gear, 90-100 RPM – remember the gear – baseline plus 2 Zone 4	53/19	0-10
3	3 minutes 1 gear harder
4	2 minutes 1 gear harder
5	1 minute 1 gear harder
6	5 mins zone 2 recovery
	3 repeats of stage 1 to 6	53/23	-20 to -40

Followed by a 10 minute warm down and stretch.