Thursday night training starts 22 Oct

Thursday Turbo Sessions

Begin on the 22 October at Stafford Rugby Club 7:30pm. For anyone who has not been before will find these provide you with a great mid week (1hr) fitness session in a safe warm environment to build on your current fitness through the the winter. They are suitable for all abilities and cycling interests/disciplines, all you need is a turbo. Cost £10/ SRC member one off payment and £20/non SRC member. We can accommodate approx 25 people and classes normally do not exceed 18 so we are happy this year to open it up to non members.

Session details
This year we are going to do a bit of fitness testing in week one, first week in January and the last session in March. This will allow us all to see initially what our current fitness levels are which will help you judge your efforts over the the coming weeks then in the New Year and at the end of the 21 week programme see how much you have improved.

The test is a simple one, usual 20 min warm up then the test begins. Ride with a resistance that feels like you are riding into the wind. One where you can maintain 90 cadence but is requiring you to work to keep your speed and cadence at a good tempo and constant. For those of you who know your own levels it’s 80% of either your MHR or FTP. For anyone who does not know their own levels it’s where your respiratory system starts working and you become conscious of your breathing. It should not become deep and laboured, you are pushing too hard if it does. It should be moderate and rhythmical and you could still talk but sentences would have to be broken for you to take and extra breath. Then after 20 min we will hit our lap buttons again and we will be able to see what our average HR, speed, Cad, power was for the session and your HR when the session finished. This is what we will use then as our base data.

For this test to work correctly we need to ensure that your tyres are pumped up to a set pressure, you make a note of the gears you used on the bike and resistance settings on the turbo, do not eat for 2 hrs before the test and ensure you are properly hydrated. So in January and March when we repeat the test we can ensure that all those things are constant, the only thing we may have trouble controlling is the room temperature and your day’s activities.

Up until Christmas we will split the remaining 7 weeks into a 4 and 3 week block. First block will consist of interval work and the second 3 week block tempo with sprints. I’ll give you all the details on the night.

So hope to see a good turn out this year and hopefully a few new faces. Please feel free to give me a call if you are interested but want to know a little more.

Equipment needed.

Bike with clean chain (or it will leave oil on the floor!)
Turbo, ideally magnetic, although fluid turbos or rollers will also work
Bike computer linked to rear wheel sensors if using a turbo.
Heart rate monitor or power meter, if available.
Fan as you will get hot with no cooling effect of the wind being indoors, not essential but at £20 from Argos a good investment, I would not be without one
Towel
Water bottles X 2
Sports drink for afterwards

See you all on the 22nd

Doors open at 7pm, sessions start at 7:30 so arrive early so you can set up and be ready to go for 7:30 please.