Turbo Week 2 – 14th November 2012

Summary of our second turbo session on the winter. Object of the session was to train for muscular endurance.

Warm up was a 20 minute mixture of cadence and single leg drills. Note the gears used are what I used and are as a guide only. All our turbo's will provide different resistance and bikes have different gearing.

	Gear	Time
Nice easy gear rpm 90-100	Inner ring + 15	5:00
1 minute @ 100 RPM	Outer ring + 23	6:00
30 seconds recovery	Outer ring + 23	6:30
1 minute @ 105 RPM	Outer ring + 23	7:30
30 seconds recovery	Outer ring + 23	8:00
1 minute @ 110 RPM	Outer ring + 23	9:00
30 seconds recovery	Outer ring + 23	9:30
1 minute @ 115 RPM	Outer ring + 23	10:30
30 seconds recovery	Outer ring + 23	11:00
1 minute @ 120 RPM	Outer ring + 23	12:00
30 seconds recovery	Outer ring + 23	12:30
1 minute left leg only	Outer ring + 23	13:30
30 seconds recovery	Outer ring + 23	14:00
1 minute right leg only	Outer ring + 23	15:00
30 seconds recovery	Outer ring + 23	15:30
1 minute left leg only	Outer ring + 23	16:30
30 seconds recovery	Outer ring + 23	17:00
1 minute right leg only	Outer ring + 23	18:00
30 seconds recovery	Outer ring + 23	18:30
1 minute left leg only	Outer ring + 23	19:30
30 seconds recovery	Outer ring + 23	20:00
1 minute right leg only	Outer ring + 23	21:00
30 seconds recovery	Outer ring + 23	21:30

The main set was about 40 minutes of progressively harder efforts with progressively shorter recovery periods.

Task	Gear	HR relative to LTHR	Time
5 minutes harder gear, 90-100 RPM	53/21		26:30
5 minutes harder gear, 90-100 RPM – remember the gear	53/19		31:30
4 minutes recovery easy gear 90-100 RPM	53/23		35:30
5 minutes harder gear, 90-100 RPM	53/19		40:30
5 minutes harder gear, 90-100 RPM – remember the gear	53/17		45:30
4 minutes recovery easy gear 90-100 RPM	53/23		49:30
3 minutes using gear you used in last 5min set. (90-100rpm) remember the gear	53/17		52:30
1minute recovery easy gear. (90-100rpm)	53/23		53:30
3 minutes using gear you used in last 5min set. (90-100rpm) remember the gear	53/15		56:30
1 minute recovery easy gear. (90-100rpm)	53/23		57:30
2 minutes 1 gear harder than last time – remember the gear	53/15		59:30
1 minute recovery easy gear. (90-100rpm)	53/23		1:00:30
2 minutes in previous gear 90-100 RPM	53/14		1:02:30
1 minute recovery easy gear. (90-100rpm)	53/23		1:03:30
1 minute in biggest gear at 90-100 RPM	53/14		1:04:30
1 minute recovery easy gear. (90-100rpm)	53/23		1:05:30
1 minute in biggest gear at 90-100 RPM	53/13		1:06:30

Followed by a 10 minute warm down and stretch.

Well done for all those who attended.

Hope to see you all and more members next week.

Regards

Barry

Club Ride - Saturday 17th November

I was waiting on the weather forecast before posting this weeks ride and good news is that the rain that was forecast should be clear before this weeks ride. So the plan will be a 54 mile 3.5 hour ride around the forest. Averaging 16MPH and run at base training intensity.

Depart from Brock at 0900 sharp.
Ornamental Drive, Bolderwood, Red Shoot, Moyles Court, Mockbeggar, Fordingbridge, Alderholt, Sandleheath, Fordingbridge, Godshill, Rogey Penney Way, Fritham, Emery Down, Lyndhurst, Beaulieu, Brock.

Punctures permitting back at Brock around 1230.

Hope to see you Saturday

Barry

Club Ride - Saturday 10th November

This weeks club ride will be approx 53 miles and will again keep to our winter pace of around 16MPH. So I expect the route to take approx 3.5 hours.

Depart 0900 sharp from St Saviours Church in Brockenhurst as usual.

Route is:
Balmer Lawn, Hatchet Pond, Beaulieu, Ipley Cross, Longdown, Ashurst, (going past Ashurst station bridge about 0950 for anybody wishing to join there), Woodlands, Bartley, Hillstreet, Ridge, West Wellow, Furzley, Bramshaw, Nomansland, Ocknell Plain, Bolderwood, Burley Lawn, Burley, Brock.

Hope to see another strong turnout on Saturday

Barry

Turbo Week 1 – 7th November 2012

Summary of our first turbo session on the winter. Object of the session was to train for a long interval at sub-lactate heart rate threshold. Training our body to deal with the build up of lactate.

Warm up was a 20 minute routing 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 an hour of progressively harder efforts.

Time	Workload
25 mins	Tempo LHTR – 20 BPM Comfortably hard. 75% MHR
20 mins	Sub threshold Hard but sustainable for long intervals. Training here improves the body’s ability to use and clear lactate. Hold at a level where lactate is not accumulating. LHTR – 10 BPM Comfortably hard. 80% MHR
15 mins	LHTR Equate to 25 mile TT effort Approx 85% MHR

Followed by a 10 minute warm down and stretch.

Well done for all those who attended.

Hope to see you all and more members next week.

Regards

Barry

Club Ride - Saturday 3rd November

Another fine day if a little cold in prospect for this Saturday. Plan is for a 50 mile / 3 hours 15 ride around the forest with an option to cut it a little short for anybody wanting a shorter ride. Hopefully a chance to practice some through and off drills on the quiet roads as well.

Start 0900 Brockenhurst as usual.

Route
Brock, Wilverly, Holmsley, Burley, Crow, Riongwood, South Gorley, Ogdens, Hyde, Blissford, Godsill, Roger Penney Way, Fritham, Ocknell Plain, Bolderwood, Ornamental Drive, A35 (or short cut to Brock), Burley Lawn, Bisterne, Holmsley, Wootton Bridge (or short cut to Brock), Rising Sun, Tiptoe, Sway, Brock.

We're hoping to be joined by some of our new junior members so any help from some of the experienced club members who can demonstrate the etiquette and principles of group riding would be appreciated.

Regards

Barry