Setting Heart Rate Zones

For those that did the club turbo session on the 13th November and assessed their Lactate Threshold Heart Rates for Functional Threshold Power here are the calculations to be used to calculate the heart rate or power zones we will use for the winter training:


Heart Rate Zones

Zone 1 Less than 81% of LTHR

Zone 2 81% to 89% of LTHR

Zone 3 90% to 93% of LTHR

Zone 4 94% to 99% of LTHR

Zone 5 100% to 102% of LTHR

Zone 6 103% to 106% of LTHR

For those that used power:

Zone 1 Less than 55% of FTPw

Zone 2 55% to 74% of FTPw

Zone 3 75% to 89% of FTPw

Zone 4 90% to 104% of FTPw

Zone 5 105% to 120% of FTPw

Zone 6 More than 120% of FTPw

I'll be referring to these zones throughout the winter base training and the turbo nights.

Good idea to repeat the test periodically.

For those that want more detail suggest reading Joe Friel's blog and books.

Regards

Barry

Club Ride - Saturday 16th November

Back to our usual start place from St Saviours Church in Brockenhurst this week. Hopefully better weather than we endured last week. This week will be one of our regular forays around Lepe and an optional second loop around the chain gang course for those wanting to go long.

As last week we're aiming to keep effort levels to zone 2 which should be around 16MPH.

Brockenhurst, Balmer Lawn, Hatchet Pond, Beaulieu, Hilltop, Exbury, Inchmery, Lepe, Calshot, Blackfield, Exbury, Hilltop, Beaulieu, Bucklers Hard, St Leonards, East End, Norleywood, Pilley, Pitmore Lane, Setthorns, Hinchelsea, Brockenhurst

43 miles

Lap 2

Rhinefield Road, A35, Burley Lawn, Burley, Wilverley, Hinchelsea, Brockenhurst

58 miles

http://connect.garmin.com/course/4884136

Club Turbo Nights Are Back

Now that you've all had a chance to recover from the season it's time to start preparing and building towards 2014. To assist that we shall be re-starting the clubs turbo nights on Wednesday 13th November and then every Wednesday apart from 25 Dec and 1 Jan through to the end of March.

The sessions will be progressive to take you through the preparation and pre competition phases of a race year and will be designed to firstly build aerobic endurance and latterly work around building anaerobic endurance.

Sessions will be between 75 and 90 minutes including the warm up and cool down. They will be held at Tiptoe Church Hall Sway Road / Vaggs Lane, Tiptoe. SO41 6FR. Doors will open at 1930 and the sessions will start at 1945. There is no need to book just turn up, set up and pedal.

The first session on the 13th will be a Lactate Threshold Heart Rate test. It will involve a standardised warm up routine and a 30 minute effort. The recording of this effort will enable you to calculate your LTHR and also your training zones for the winter turbo and base training sessions. If you haven't got a heart rate monitor don't worry as I'll take periodic readings for you.

If you've got a heart rate monitor please wear it, if not don't worry as I will give advice based on the Perceived Rate of Exertion scale which requires no equipment.

Please remember that we are hiring the church hall and there are a few house rules we need to adhere by:

1.    No cleats on the wooden floor.

2.    All riders to have a mat / carpet under their bike and turbo.

3.    All riders clear up their own sweat and mess!

4.    Please make sure your bikes are clean before bringing them into

the hall.

Checklist of what to bring:

1.    Bike, make sure tyres are pumped up

2.    Turbo

3.    Mat / carpet

4.    Cycling shorts

5.    Skewer for turbo

6.    Shoes

7.    Drink

8.    Food for afterwards

9.    Change of clothing for afterwards

10.    Towels, additional small towel for when riding is useful

11.    Heart rate monitor

12.    Extension lead if your turbo requires mains

13.    Front wheel raiser

Cost of each session is £4 to cover cost of the hall hire.

I look forward to seeing the return of those who have supported these sessions over the last two years and some new attendees.

Barry

Club Ride - Saturday 2nd November

This week is the start of month 2 of the autumn programme and the rotation of routes takes us back to Ashurst Station for the start.

Start time 0900

Speed, 16MPH average

I won't be there this week as I'm on another BC training course. Be back for next Saturday though. Have a good ride.

Two lap route as follows:

Ashurst Station, Woodlands, Bartley, Minstead, Emery Down, Bolderwood, Brockenhurst, Hinchelsea, Sway, Boldre, Pilley, East Boldre, Beaulieu, Ipley Cross, Colbury, Ashurst Station

43 miles

Lap 2

Lyndhurst, Beaulieu Road, Ipley Cross, Colbury, Ashurst

56 miles

http://connect.garmin.com/course/4883888

Club Ride - Saturday 26th October

This weeks club ride is the 4th route of our autumn rotation and takes in some roads to the north of the forest. Depart will be form opposite The Lamb in Nomansland at 0900. For those driving there are a couple of lay-bys opposite.

Lap 1

Nomansland, Furzley, Black Hill Road, Shootash, Kents Oak, Lockerley, East Dean, West Dean, West Tytherley, West Winterslow, East Grimstead, Whiteparish, Newton, Hamptworth, Lyburn, Nomansland

35 miles

Lap 2

Furzley, Newbridge, Bartley, Minstead, Emery Down, Bolderwood, Ocknells Plain, Nomansland

55 miles

http://connect.garmin.com/course/4884402

There are a few light showers forecast so bring a jacket.

Hope to see another good turnout this week.

Barry

Club Ride - Saturday 19th October

This weeks ride is week 3 of the autumn programme and the start is rotated back to our usual depart from outside St Saviours Church in Brockenhurst.

As with the previous two weeks it's a two lap ride to give riders a choice of distances.

I won't be on this weeks ride due to a British Cycling conference but will be back next week.

Brockenhurst, Balmer Lawn, Hatchet Pond, Beaulieu, Hilltop, Exbury, Inchmery, Lepe, Calshot, Blackfield, Exbury, Hilltop, Beaulieu, Bucklers Hard, St Leonards, East End, Norleywood, Pilley, Pitmore Lane, Setthorns, Hinchelsea, Brockenhurst

43 miles

Lap 2

Rhinefield Road, A35, Burley Lawn, Burley, Wilverley, Hinchelsea, Brockenhurst

58 miles

http://connect.garmin.com/course/4884136

Barry

Club Ride - Saturday 12th October

Week 2 of the autumn programme and this week the start moves to Burley. Route as follows:

Burley Cricket Club, Burley, Crow, Poulner, Mockbeggar, Ogdens, Hyde, Stuckton, Godshill, Roger Penney Way, Ocknells Plain, Bolderwood, A35, Lyndhurst Road, Mill Lane, Burley Cricket Ground
32 miles
Lap 2
Queens Head, Lyndhurst Road, A35, Rhinefield Road, Brockenhurst, The Rise, Sway Road. Setthorns, Burley Cricket Ground
49 miles

http://connect.garmin.com/course/4884020