Re: Winter Training

[jon]

Hi

Iv’e pasted the post I put on the Aces website regarding the Turbo sessions for this year. It will give you an idea of what you need and what to expect. Hope it helps.

Jon

Hi everyone

The Turbo Training start next week ( Tuesday 4th October) at Tenby Bowling club with two sessions per week, Tuesdays & Thursdays, starting at 7:00pm at a cost of £2 per night (make sure you bring it with you)

Most of you have done them before and know what to expect but I’ll go through the important stuff again.

I would imagine we’ll be very busy with the sessions this year, especially due to Ironman fever!! so make sure you get there around 15 – 30 minutes before the start.

We will also have to monitor it a little more this year in as much as if you come on a regular basis, i.e. at least once a week, you will get a space. Can’t really turn away regulars for someone who turns up once every two or three weeks.

The sessions will vary from week to week, covering hills, speed and interval training etc. we’ll also be using training Dvd’s and music to get you motivated and take your mind off the pain!!

As I said earlier, if you have attended the sessions before you’ll know what to expect and what to bring along with you, but I’ve listed the essentials below.

Bike

Preferably a road bike with a quick release rear wheel. You can use a hybrid style bike but I wouldn’t recommend a mountain bike or anything with nobbly tyres.

Turbo Trainer

We have club turbo’s but if you have your own please bring it along.

Heart rate monitor

An essential item as heart rate and cadence used for turbo and not so much emphasis on speed. For example, you can gauge your fitness levels by your heart rate recovery, which will improve over the sessions. Don’t worry if you don’t have one to start as we do have a few spares, but try and get one asap.

Cycle computer with cadence

As explained above, speed is not important but cadence is. Cadence is RPM – pedal revolutions (how many times you make a complete pedal revolution per minute). This is worked in line with your heart rate for your training. I would advise getting one of these if you don’t already have one.

Cycle shorts

Essential, even for hardened cyclists. Believe me, you will thank me for this one!!

Drink/Towel

Make sure you bring plenty to drink as you will get very hot and sweaty, which is where the towel comes in handy.

Cycling shoes

You can wear any shoes such as trainers, but in the long run, clip in pedals and cycling shoes will be far better. This is because you can pull as well as push on the pedals, giving you a better, more efficient pedal stroke. Turbo training is also a good time to change over to clip in pedals and get used to them (no embarrassing falling of at traffic light or a junction in front of an audience)

Finally, can you all make sure you wipe down any club equipment you have used once you finish the session, and if your bike is particularly dirty, something to place it on to stop oil getting on the carpet, such as an old towel.

To give me an idea of numbers, could you please let me if you are coming along.

Any queries please give me a call

Jon