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Note: all training sessions are canceled until further notice as per our chairman’s latest update. We’ve worked on ways to provide virtual training for week 15.

From our Coach Andy

Hi Everyone, another week of lockdown completed. I hope you are all staying well.
Zwift
Apologies for the lack of a group Zwift ride on Saturday but I have not been well and Zwifting was the last thing I could think about doing! Hopefully the sessions last week went well and you have kept up with the strength & conditioning swim replacement sessions! There are 2 more for you to have a go at this week – I am hoping to be able to get back on sculpting my beach body!

Strength & conditioning

Monday: bodypump

Yoga

For Yoga this week we will send out the link to those who sign up, please use the link below to register so you will be included in the details on Tuesday.

Sessions for week 15

Date Session Time(s) Lead/Coach Location
Mon 06-Apr Strength & Conditioning Self-led video link Living Room / Spare Room / Shed / Garage
Tue 07-Apr Run set Andrea will provide Outside (as long as we are allowed)
Yoga 6:30 pm Louise ONLINE – Details to be sent out
Wed 08-Apr Spin / Turbo 6pm setup 6:15pm start TBC ONLINE – Details to be sent out
Thur 09-Apr Strength & Conditioning Self-led video link Living Room / Spare Room / Shed / Garage
Fri 10-Apr No club sessions/rest day
Sat 11-Apr Zwift Online Meetup 9:00 am Living Room / Spare Room / Shed / Garage

Details to be sent out

Sun 12-Apr Endurance Run Recommended Speed It Up/Negative Split! – 10km (6mi) done as 7km(4mi) @ 20s/km, 30s/mi slower than target race pace, speed up in the last 3km(2mi) to faster than race pace.
Reduce for beginner/sprint: 5km(3mi), 3km @ slower pace, 2km faster
Step up for 70.3 & IM: 15-20km(10-12mi) – same speed changes in the last 3km(2mi)

Covid 19

Please continue to follow advice on hygiene, social distancing and lockdown procedures. I reiterate messages from the last weeks:
  • Continue to train, as long as you display no symptoms of any illness
  • Be aware of the training stress on your body. It is not advised to increase training load or stress at this time – if in doubt, keep training but don’t overdo it
  • Exercise and training are advised as a way to maintain mental health, we are used to it and rely on it as a stress relief
  • Eat healthily and maintain a balanced diet, especially when training

Enjoy the sessions we are trying to set up this week. Please send me any feedback or useful links to try.

 
Andy