It’s that time of year again when the nights draw in and the weather gets increasingly cold and wet.  So starting on Wednesday 30th October Alastair Semple Coaching (@ascyclingcoach) will be hosting winter training classes which will run for 18 weeks through until 11th March 2020 with a short break over the Christmas holiday period.

The classes are suitable for all abilities and I can help tailor each weeks workouts to your own specific requirements.  Over the last 7 years we have attracted a wide range of cyclist (both male and female) who have used the classes to improve their speed and strength, while for others its simply improved their fitness and been another nice social to meet up with like minded cyclists.

The classes are ideal for helping you develop your fitness, strength and stamina and ensure that when you’re out on your usual weekend rides you have not lost the fitness you gained the week before.  Remember fitness gains only last up to 4 days so it is essential that you train once or twice mid-week if you want to be able to improve.

The cost is £40/person as a one off payment for all classes (this is to cover the cost of hiring the room).  We can accommodate up to 24 people and places will be allocated on a first come first served basis.  Please contact me via ascoaching@outlook.com to book your place and send payment directly to Stafford RC via online banking sort code 08-90-08, account 50310863.

What do you need and what’s involved?

Essentials

Bike  with a cleanish chain so that no oily streak’s are left on the floor!

Turbo or rollers (Stafford RC have 2 turbos available to hire out at £5/month)

Water bottles x 2

Towel – protect your stem and bars from drops of sweat

Desirable

Bike computer that works off back wheel sensors – important to measure your efforts/speed on a stationary bike

Fan – bigger the better to help keep you cool

Heart rate monitor – help gauge your effort on the bike

Power meter – very useful for measuring your effort, especially on short intervals

Classes

To be held at Perkins Social Club, Tixall Rd, Stafford ST16 3UB and will last 55 to 75 mins including warm up and warm down.

This year we will use a completely new set of training routines that will be structured to include base, tempo, threshold and muscle endurance training.

Each class begins with a good warm up to get the muscles moving before the structured session

Look forward to seeing you at this years classes.

Alastair

www.alastairsemplecoaching.co.uk