Club Ride - Saturday 1st March 2014

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. Chance for quick cake / coffee stop in Stockbridge for those needing to refuel.

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 16-16.5MPH depending on the group(s). If we get a large group at Bolderwood we may split into two with slightly varying paces.

Regards

Barry

Turbo Week 14 –26th February 2014

Summary of our fourteenth  turbo session on the winter. Object of the session was to train for leg strength.

Warm up was a 20 minute mixture of cadence and single leg drills.

	Time
Nice easy gear rpm 90-100	5:00
1 minute @ 100 RPM	6:00
30 seconds recovery	6:30
1 minute @ 105 RPM	7:30
30 seconds recovery	8:00
1 minute @ 110 RPM	9:00
30 seconds recovery	9:30
1 minute @ 115 RPM	10:30
30 seconds recovery	11:00
1 minute @ 120 RPM	12:00
30 seconds recovery	12:30
1 minute left leg only	13:30
30 seconds recovery	14:00
1 minute right leg only	15:00
30 seconds recovery	15:30
1 minute left leg only	16:30
30 seconds recovery	17:00
1 minute right leg only	18:00
30 seconds recovery	18:30
1 minute left leg only	19:30
30 seconds recovery	20:00
1 minute right leg only	21:00
30 seconds recovery	21:30
3 minutes progressively harder pedalling to finish at bottom of zone 3	24:30

The main set was.

	Task
1	30 mins tempo riding, every 3 minutes biggest gear and every third minute biggest gear for up to one minute 50-60 RPM max effort
2	5 minutes recovery
3	4 mins tempo, get back to top of zone 3
4	3 mins over geared
5	2 minutes bigger gear
6	1 minute biggest gear
7	Cool down, 10 minutes of easy spinning, gradually take off resistance and reduce cadence. During cool down add 3 10 second sprints (about 70% max effort) to reduce the effects of blood pooling

Followed by a 10 minute warm down and stretch.

Club Ride - Saturday 22nd February 2014

This weeks club ride will be a 50 in 3 effort, i.e. 50 mile in 3 hours

Plan is for 0900 start at Brockenhurst

Route is Rhinefield, Bolderwood, Alice Lisle, Poulner, Bransgore, Burley, Brock. The first lap is 30 miles

Second lap, Brock, Hatchet Pond, East Bolder, Norleywood, Pilley, Sway, Setthorns, Brock

Aim to be back at Brock for 1200

Route at http://connect.garmin.com/course/5763415

Pace will be kept to steady zone 2 effort with a few intervals in zone 3 thrown in.

Hope to see you Saturday

Barry

Turbo Week 13 – 19th February 2014

Summary of our thirteenth turbo session on the winter. Object of the session was to train for leg strength.

Warm up was a 20 minute mixture of cadence and single leg drills.

	Time
Nice easy gear rpm 90-100	5:00
1 minute @ 100 RPM	6:00
30 seconds recovery	6:30
1 minute @ 105 RPM	7:30
30 seconds recovery	8:00
1 minute @ 110 RPM	9:00
30 seconds recovery	9:30
1 minute @ 115 RPM	10:30
30 seconds recovery	11:00
1 minute @ 120 RPM	12:00
30 seconds recovery	12:30
1 minute left leg only	13:30
30 seconds recovery	14:00
1 minute right leg only	15:00
30 seconds recovery	15:30
1 minute left leg only	16:30
30 seconds recovery	17:00
1 minute right leg only	18:00
30 seconds recovery	18:30
1 minute left leg only	19:30
30 seconds recovery	20:00
1 minute right leg only	21:00
30 seconds recovery	21:30
3 minutes progressively harder pedalling to finish at bottom of zone 3	24:30

The main set was.

	Task
1	5 minutes baseline  gear, 90-100 RPM, Zone 3 heart rate  zone 4 power Aim to finish 5 mins at top of zone 3 Feeling should be hard, ride at pace of a 25 mile TT
2	5 minutes harder gear, 70-80 RPM – remember the gear – baseline plus 3 Pedal in a gear that drops cadence to 70 and is a hard effort to maintain. Heart rate should slowly rise through zone 4 and might reach zone 5
3	3 minutes recovery easy gear 90-100 RPM Zone 2
4	4 minutes baseline  gear, 90-100 RPM Back to gear used for interval 2 Heart rate back to zone 3
5	4 minutes harder gear, 70-80 RPM  – remember the gear – baseline plus 3 Repeat gear / power used for interval 2
6	3 minutes recovery easy gear 90-100 RPM
7	3 minutes using harder gear you used in intervals 2/4. (60-70rpm) remember the gear
8	1minute recovery easy gear. (90-100rpm)
9	3 minutes using harder gear you used in interval. (60-70rpm) remember the gear
10	1 minute recovery easy gear. (90-100rpm)
11	3 minutes using harder gear you used in last interval. (60-70rpm) remember the gear
12	1 minute recovery easy gear. (90-100rpm)
13	2 minutes 1 gear harder than last time – remember the gear 50-60 RPM
14	1 minute recovery easy gear. (90-100rpm)
15	2 minutes in previous gear 50-60RPM
16	1 minute recovery easy gear. (90-100rpm)
17	2 minutes in previous gear 50-60 RPM
18	1 minute recovery easy gear. (90-100rpm)
19	1 minute in biggest gear at <50 RPM
20	1 minute recovery easy gear. (90-100rpm)
21	1 minute in biggest gear at <50 RPM
22	1 minute recovery easy gear. (90-100rpm)
23	1 minute in biggest gear at <50 RPM
24	Cool down, 10 minutes of easy spinning, gradually take off resistance and reduce cadence. During cool down add 3 10 second sprints (about 70% max effort) to reduce the effects of blood pooling

Followed by a 10 minute warm down and stretch.