Wednesday 27 March 2013

Club Ride - Friday 29th March

This weeks club ride is on Friday to allow recuperation before Sundays 2-Up time trial for those that wish to do both events.

So it's the end of base training and time to start the build phase of training as we look to peak in the summner months. This week it's the logest of our traditional routes, the Shaftsbury Century. Actually it's only 85 miles for those starting in Ashurst but a full 100 can be made up by starting from Brockenhurst.

Because of the distance this ride will run slightly slower than the usual Saturday run, probably about 16 MPH.

Start time is St Saviours Church in Brockenhurst at 0820 or Ashurst Station at 0900.

Route will be:
Ashurst, Bartley, Calmore, Hill Street, Wellow, Plaitford, Nomansland, Downton, Nunton, Coombe Bisset, Stratford Tony, Berwick St John, Ludwell, Shaftsbury, LUNCH
Tollard Royal, Sixpenny Handley, Cranborne, Alderholt, Fordingbridge, Cadnam, Ashurst.

There may be a late change to the route and a slightly better route around Cranborne.

Garmin route at: http://connect.garmin.com/course/738273

Weather forecast is dry but cold so make sure you've got a good jacket especially as we will stop for lunch. Please bring a lock for the stop as it may be in the town.

Hope to see a good turnout on Friday and Sunday

Barry

Friday 22 March 2013

Club Ride Saturday 16th March

Weather forecast this week not good so there are a few options depending on how mad/hard/desperate (tick as appropriate) you are.

The core ride will be a 43 mile loop starting form Ashurst Station at 0900. Route will be:
Ashurst, Woodlands, Minstead, Emery Down, Bolderwood, Red Shoot, Moyles Court, South Gorley, Ogdens, Hyde, Blissford, Godshill, Woodgreen, Hale, Lover, Hamptworth, Lyburn Lane, Nomansland, Pipers Wait, Longcross, Bramshaw, Newbridge, Bartley, Ashurst. 43 miles.

This is a hillier route than normal so should present a good challenge in a short time.

Also short options for those time trialling on Saturday that want a shorter ride.

Optional 19 mile extra route around Beaulieu. Lynhurst, Beaulieu Road, Beaulieu, Hilltop, Applemore, Ipley Cross, Colbury, Ashurst.

For those wanting to leave form Brockenhurst depart from St Saviours Church at 0820.

Garmin file at: http://connect.garmin.com/course/3059560

Hope to see you Saturday

Barry

Club Ride - Saturday 23rd March

Hopefully the weather will be a lot better than last week and more than 5 hardy souls will turn up!

In the base training plan this will be a recovery week for many of you and also may will be doing the TT on Saturday so there are options for a shortish (37 mile loop) followed by an optional extra 15 mile loop.

Depart 0900 Brockenhurst
Brockenhurst, Setthorns, Sway, Pilley, Norleywood. Beaulieu, Lepe, Blackfield, Exbury, Beaulieu, Hatchet Pond, Brockenhurst

2nd loop option
Ornamental Drive
Burley Lawn
Mill Lane
Brockenhurst

Garmin files at:
http://connect.garmin.com/course/3111786
http://connect.garmin.com/course/3111848


I won't be riding this week as I'm on another weekend of my Personal Trainers course. Please try and keep the pace to a steady 17MPH average as this is base training not racing. Save the hard efforts for the TT's and midweek interval training.

Remember next week is the Shaftsbury Century on Good Friday not Saturday. This will give everybody time to recover for the 2-Up on Easter Sunday.

Hope to see you next week.

Barry

Turbo Week 18 – 20th March 2013



Summary of our eighteeenth turbo session of the winter. Object of the session was to train for our first time trials of the year and train at high intensity above Lactate Threshold Heart Rate (LTHR). We did a specific warm up routine designed to get our body thoroughly prepared for a hard effort. It involves a number of efforts that are either high in cadence or resistance.
Main set involved crossing into zone 5 (above LTHR). Repeated crossing of the LTHR and recovering is a method of increasing your LTHR and helps your body practice dealing with the build up of lactate.

Warm up

Nice easy gear rpm 90-100 – 10-20 mins
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

Main Set 1

 


RPE
Time
Elapsed
Tempo Zone 3
Prep for intervals
6-7
Comfortably hard
5:00
25
Interval 1 sub LTHR
Add 1 gear to LTHR
Increase cadence to cross LTHR into Zone 5
7-8 Hard exertion
8
9
3:00
1:00
1:00
30
Recovery
2-3
Light exertion
2:00
32
Interval 2 sub LTHR
Add 1 gear to LTHR
Increase cadence to cross LTHR into Zone 5
7-8 Hard exertion
8
9
3:00
1:00
1:00
36
Recovery
2-3
Light exertion
2:00
38
Interval 3 sub LTHR
Add 1 gear to LTHR
Increase cadence to cross LTHR into Zone 5
7-8 Hard exertion
8
9
3:00
1:00
1:00
52
Recovery
2-3
Light exertion
2:00
55

 

Main Set 2

S


RPE
Time
Elapsed
Tempo Zone 3
Prep for intervals
6-7
Comfortably hard
3:00
58
Hard effort 1 min
9
1:00
59
Recovery
2/3
1:00
60
Hard effort 1 min
9
1:00
61
Recovery
2/3
1:00
62
Hard effort 1 min
9
1:00
63
Recovery
2/3
1:00
64
Hard effort 1 min
9
1:00
65
Recovery
2/3
1:00
66
Hard effort 1 min
9
1:00
67
Recovery
2/3
1:00
68
Hard effort 1 min
9
1:00
69
Recovery
2/3
1:00
70

et 4

Followed by a 10 minute warm down and stretch.
Barry

Friday 15 March 2013

Turbo Week 16/17 – 6th & 13th March 2013



Summary of our sixteenth and seventeenth turbo sessions of the winter. Object of the sessions was to train for our first time trials of the year and train at high intensity above Lactate Threshold Heart Rate (LTHR). We did a specific warm up routine designed to get our body thoroughly prepared for a hard effort. It involves a number of efforts that are either high in cadence or resistance.
Main set involved crossing into zone 5 (above LTHR). Repeated crossing of the LTHR and recovering is a method of increasing your LTHR and helps your body practice dealing with the build up of lactate.

Warm up

Nice easy gear rpm 90-100 – 10-20 mins

Specific Warm Up

34 minutes




Heart Rate
Minutes
Gear
Cadence
%MHR
200
190
180
170
160
2
Medium
90
70%
           140
           133
           126
           119
           112
2
Medium
100
75%
           150
           143
           135
           128
           120
2
Medium
110
80%
           160
           152
           144
           136
           128
2
Medium
120
90%
           180
           171
           162
           153
           144
2 mins easy spin

Set 2





Heart Rate
Minutes
Gear
Cadence
%MHR
200
190
180
170
160
3
Hard
80
75%
           150
           143
           135
           128
           120
3
Hard
85
85%
           170
           162
           153
           145
           136
3
Hard
90
90%
           180
           171
           162
           153
           144
3 mins easy spin

Set 3





Heart Rate
Minutes
Gear
Cadence
%MHR
200
190
180
170
160
3
Medium
85
70%
           140
           133
           126
           119
           112
3
Medium
110+
90%
           180
           171
           162
           153
           144
3
Medium
<50
70%
           140
           133
           126
           119
           112
3 mins rest

Main Set

 


RPE
Time
Elapsed
Tempo Zone 3
Prep for intervals
6-7
Comfortably hard
5:00
39
Interval 1 sub LTHR
Add 1 gear to LTHR
Increase cadence to cross LTHR into Zone 5
7-8 Hard exertion
8
9
4:00
1:00
1:00
45
Recovery
2-3
Light exertion
3:00
48
Interval 2 sub LTHR
Add 1 gear to LTHR
Increase cadence to cross LTHR into Zone 5
7-8 Hard exertion
8
9
4:00
1:00
1:00
54
Recovery
2-3
Light exertion
3:00
57
Interval 3 sub LTHR
Add 1 gear to LTHR
Increase cadence to cross LTHR into Zone 5
7-8 Hard exertion
8
9
4:00
1:00
1:00
63
Recovery
2-3
Light exertion
3:00
66
Interval 4 sub LTHR
Add 1 gear to LTHR
Increase cadence to cross LTHR into Zone 5
7-8 Hard exertion
8
9
4:00
1:00
1:00
72
Recovery
2-3
Light exertion
3:00
75
Interval 5 sub LTHR
Add 1 gear to LTHR
Increase cadence to cross LTHR into Zone 5
7-8 Hard exertion
8
9
4:00
1:00
1:00
81
Recovery
2-3
Light exertion
3:00
84

 

Set 4

Followed by a 10 minute warm down and stretch.
Barry