Friday 30 October 2015

Club Ride - Saturday 31st October


Depart form the usual spot in the main car park in Brockenhurst (back of Sainsburys) at 0900 so please aim to be at the start for 0850

Route will be out towards Beaulieu, Ipley Cross, Ashurst, Woodlands, Furzey, Nomansland, across the airfieild, Bolderwood and then back via Burley and an extra loop around Crow and Braggers for those that want.

Total distance will be 87K for the full route. Now we’re getting into autumn we’ll start to take the pace down a little and aim for 16MPH / 25KMH. Opportunity for those wanting a “B” type ride to join and loop back at a few points if a shorter ride is desired.


Regards

Barry

Friday 23 October 2015

Winter Turbo Sessions - Provisional Plan

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 will be on the 18th November and will run to the 23rd December. Restart 6th January and run to the 23rd March.

In order to get the maximum benefit from these sessions it will be useful to know your heart rate and/or power training zones. One way of determining these is to do a Lactate Threshold Heart Rate (LTHR) test or a Functional Threshold Power (FTP) test. Please ensure that you have had 1-2 recovery days before this test to ensure you obtain the most accurate results and don’t be disheartened if it takes 2 or 3 attempts to get the test right.

The protocol for this test is very well explained at:

Don’t forget to do a progressive 20 minute warm up before this. The standard British Cycling warm up protocol works well:
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
30 seconds
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 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. Set up time will be 15 minutes and the sessions will start at 1945 and last for 75-90 minutes. There will be no session the week commencing 28th December but homework will be set!

In January the focus will change to a combination of sweet spot, short term muscular endurance and strength training. The plan here will involve setting two sessions per week, one on the Wednesday at the group session which riders will be able to repeat the following Monday at home so that two different sessions are completed each week.

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

Club Ride - Saturday / Sunday 24/25th October

As the weather forecast for Saturday is looking a bit bleak here is the plan for this weekend. I will ride Sunday even though I've got a nice new rain jacket I'd prefer to avoid the heavy rain forecast if I can but I know that some of you can only ride Saturday so here is the plan for both days:

Route
https://connect.garmin.com/modern/course/11006460

Meet at Brockenhurst 0850 for 0900 depart as usual in the car park behind Sainsburys

Route out via Sway road and over the newly opened railway bridge, Setthorns, White Buck, Crow, Poulner, Ogdens, Hyde, Stuckton, Fordingbridge, north towards Whistbury and back via Rockbourne, Sandleheath, Alderholt, Harbridge, Red Shoot, Bolderwood Brock.

Not sure if they'll be a coffee stop but if not end of the ride in Brock a possibility.

Keeping to last weeks winter pace (25 KMH), 3 hours / 73Km.

Now that the weather has definitely turned to autumn please think of keeping dry yourself and for those around you and fit mudguards for club rides. Also sturdy tyres to minimise puncture risks and reducing the number of stops we make.

Have a good ride, hope to see some of you out Sunday, and for those that ride Saturday good luck and hope the forecast is worse than the reality.

Barry


Thursday 15 October 2015

Club Ride Saturday 17th October

This weeks club ride will be a loop taking in the hills around Wood Green

Meet 0850 in the main car park in Brockenhurst behind Sainsburys

Out via Rhinefield, Bolderwood, across Ocknells Plain, Nomansland, Hamptworth, Lover, Wood Green (possible mid ride coffee stop at the Community Shop). Back via the Fighting Cocks, Blissford (Blissford Hill optional), North Gorley, Red Shoot and back to Brock.

Aiming for slightly slower than last week, taking it down to 26KMH average and should be just over 70K.

Weather looks like staying dry so make the most before we get into proper winter conditions.

Route at: https://connect.garmin.com/modern/course/10968102

Barry

Friday 9 October 2015

Club Ride - Saturday 10th October

Following on form last weeks successful transition to a more leisurely autumn pace (circa 16MPH) this weeks plan is for a similar ride and distance. So its 50 miles in just over 3 hours.

There are Round Ups this weekend so the route should take us away from them

Meet in the main car park in Brockenhurst (behind Sainsburys) at 0850 for an 0900 depart

Out via 10 Bends to Burley, then Braggers, Crow, Poulner, Mockbeggar, Harbridge, Fordingbridge, Stockton, Frogham, Ogdens, Red Shoot, Bolderwood and Burley. Probable coffee stop at either the Queens Head or the Burley Tea Rooms and then either back to Brock or split here for everybody ride home.

Route at:
https://connect.garmin.com/modern/course/10926188

Regards

Barry

Thursday 1 October 2015

Club Ride Saturday 3rd October

This weeks club ride will be the loop around Lepe with a few options to cut short for anybody that wants a shorter ride

As it’s October and everybody has finished racing it’s time to cut down the speed and get into the practice of building base for next year so we’ll be aiming to average 16MPH so if I’m on the front and doing something different please shout at me!


So for those that are riding this weekend suggested plan is as follows:

Just over 100K with a target pace of 25KMH

Depart from the main car park in Brockenhurst opposite Tesco at 0900 so please aim to be at the start at 0850

Route will be out via the Burley Road, Setthorns, Sway, Pilley, East End, Sowley, Bucklers Hard, Beaulieu, Lepe, Blackfield, Debden Purlieu, Beaulieu Road, Lyndhurst, Emery Down, Bolderwood, Burley and Brock






Barry