Turbo Week 17 – 26th March 2014

End of the turbo session and it’s more zone 5 STME intervals:

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

Main Set 1

 

	Zone	Time
Tempo Zone 3 Prep for intervals	3 Comfortably hard	5:00
Interval 1 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	4 5 5+	4:00 1:00 1:00
Recovery	2-3 Light exertion	2:00
Interval 2 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	4 5 5+	4:00 1:00 1:00
Recovery	2-3 Light exertion	2:00
Interval 3 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	4 5 5+	4:00 1:00 1:00
Recovery	2-3 Light exertion	2:00

 

Main Set 2

	Zone	Time
Tempo Zone 3 Prep for intervals	3 Comfortably hard	3:00
Hard effort 1 min	5	1:00
Recovery	2/3	1:00
Hard effort 1 min	5	1:00
Recovery	2/3	1:00
Hard effort 1 min	5	1:00
Recovery	2/3	1:00
Hard effort 1 min	5	1:00
Recovery	2/3	1:00
Hard effort 1 min	5	1:00
Recovery	2/3	1:00
Hard effort 1 min	5	1:00
Recovery	2/3	1:00

Followed by a 10 minute warm down and stretch.

Include 3 x 10 second sprints in the cool down at 70% effort to help avoid blood pooling

Main set is very hard, if too hard consider making the 4 minute intervals in set 1 3 or 2 minutes

In set 2, lengthen recovery intervals if required

Club Ride - Saturday 29th March

This weeks ride is a 60 mile loop to Stockbridge and back. We’ve done this ride a couple of times recently and feedback has been good about the ride and the coffee stop in Stockbridge so plan to use it more often.

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.

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 17MPH depending on the group(s). If there is a large group (more than 12) at Bolderwood split group into two with slightly varying paces.

I won’t be there this week as I’m on a BC course but will be back next week.

Regards

Barry

Club Ride - Saturday 22nd March 2014

Apologies to all but I’ve not been able to plan a ride this week. I’ve seen the weather forecast which doesn’t look brilliant.

Suggest those that want to ride meet at Brock for 0900 and make their own plan depending on weather and who is time trialling on Sunday.

Have a good ride

Barry

Club Ride - Saturday 15th March 2014

This weeks club ride will be a 50 mile 3 hour loop starting from Brockenhurst with an option to cut short for those wanting to save their legs for Sundays TT. Start time 0900. If group is large (over 12) split into 2 groups to make pelotons manageable and easier for traffic to pass.

Route as follows:

St Saviours Church Brockenhurst, Burley, Crow, Moyles Court, Ogdens, Hyde, Penton Hill, North Gorley, Red Shoot, Ocknells Plain (Airfield Road), Fritham, Bramble Hill, Furzey, Woodlands, Ashurst, Ipley Cross, Beaulieu, Hatchet Pond and Brock.

http://connect.garmin.com/course/5926236

For those with Garmin’s set an alert if average speed goes above 17MPH and that will help with the pacing. Remember I’m stalking most of you on Strava!

Please keep average speed to 17MPH and that will ensure the majority of you are riding in zone 2.

Why do I keep banging on about base training and keeping to zone 1 and 2 for these winter rides? Refer to learned coach Joe Friel:

“When you ride for two or more hours (or less for new riders) at a steady pace—a typical base ride—your body responds with changes that allow you to use more oxygen and burn more fat as fuel, says coach Joe Friel, author of The Cyclist’s Training Bible. For starters, these rides build more ­capillaries, the tiny blood vessels that deliver oxygen-rich blood to your muscles. Your mitochondria—the parts of your cells that produce energy—also multiply and enlarge. And you churn out more enzymes that help turn stored fuel into energy. The result: You can ride faster and longer.”

Don’t worry if it feels easy it’s the adaptation from the training that you are after and it will give you more opportunity to do better “quality” work midweek.

So, keep efforts light, ride tight as a peloton, ride through and off across the airfield if it’s safe to do so and maybe on the Colbury / Ipley Cross road.

For those that want to do some aerobic intervals aim for zone 4 on the hills but wait at the top to re-group or ride back down and do it again.

Have a good ride

Barry

Turbo Week 16 – 12th and 19th March 2014

Turbo Week 16 – 12^th March 2014

Nearing the end of the turbo season and now its time to top up the short term muscular endurance with some hard (zone 5 efforts)

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 was a repeat of zone 4/5 efforts with short recovery’s.

Stage	Task
1	5 minutes baseline to get to zone 3
2	3 minutes zone 4
3	3 minutes recovery
4	3 mins zone 4
5	3 mins zone 5
6	3 mins recovery
	4  repeats of stage 3 to 5

Followed by a 10 minute warm down and stretch.

Include 3 x 10 second sprints in the cool down at 70% effort to help avoid blood pooling