Club Rides - Saturday 1st November

As we’re now in November its time to bring the pace of the long rides down so that we can build our base fitness. There are sound and proven reasons why we need to slow down and get the necessary adaptations to ride faster when we want to be at our best, i.e. the race season. Riding at low intensity will 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. This improves our efficiency to burn fat as fuel which again is beneficial for those doing longer events given our limited glycogen stores. The result: You can ride faster and longer.

So, to facilitate this we will try and limit the “A” ride to 16MPH and the “B” ride to whatever pace suits the riders who are out. Can I please ask those on the front to try and manage this pace. I’ll set an alarm on my Garmin on future weeks to try and maintain this as it’s easy to get carried away when you feel you can ride faster.

Options this week:

“A” ride 55 mile loop

Brockenhurst, Burley, Braggers, Crow (Crow Hill closed so need to use Braggers), Poulner, Harbridge, Alderholt, Fordingbridge, Sandy Balls, Wood Green, Hale, Hamptworth, Nomansland, Ocknells Plain (Airfield), Bolderwood, Brock

http://connect.garmin.com/modern/course/7294093

“B” ride

Follow “A” ride or if group right size ride together and turn right at Alice Lisle and return to Brock via Red Shoot

Option

I’m riding the Isle of Wight Loop with a few friends, pace will be “A” ride ish and we’ll be doing the 62 mile island loop with a lunch stop. We will be getting the 0840 ferry form Lymington. Anybody is welcome to join if they’ve got a pass out for a longer day.

Have a good ride

Barry