Winter Turbo Training 2014/15

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 5^th November (Tiptoe)  and 13^th 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