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 18.

From our Coach Andy

Hi everyone,
A stunning week, I do hope everyone has managed to make the most of the weather and (responsibly) get out an ride/run, whatever. We also saw great numbers during the online sessions, yoga and this week spin-brick were both popular. It has been nice over the last couple of weeks to see other members out on rides and at least shouts hi, from a distance. Today we saw Stewart wrestling his tire back on, whilst soaking up the sun, having suffered a puncture just past Velo. As a result of the good weather, Zwift and other indoor sessions have not been taking place as often – thank you to Paul Fitzpatrick who has offered a Thursday Zwift meetup each week (if you want to be on the invite, then follow him on Zwift). If the weather takes a turn, which it looks to do next week, then these sessions and meetups will resume.


This week I am doing an S&C session (Joe Wicks eat your heart out!), this will take place at 5:30 pm on Monday. I will send out the Zoom link for anyone who wishes to take part. In order to do it, you will need a few resources:
S&C kit items:
  • A space inside, or outside
  • Towel, mat or similar (outdoor seat cushions work)
  • A short run area, for sprints (either just up the road, or in your garden, or a skipping rope)
  • A chair, bench or box that will take your weight (and a bit more)
  • Some weights
    • Light – 0.5-1kg: tins/cans/small bottle (filled)
    • Medium – 1-2kg: full bottles of wine or water (1.5-2 L)
    • Heavy – 5-10kg: rucksack with whatever you can find in it

Prior to the session, you will need to have done a warm-up, either run or on the bike so that we can go straight into it at 5:30.

The rest of the sessions this week remain the same, with yoga on Tuesday.
Tuesday Yoga: sign up here

Training Week 18

` Date Session Time(s) Lead/Coach Location
Mon 27-Apr Strength & Conditioning 5:15 – Setup & warm-up
5:30pm – Start
Andy Living Room / Spare Room / Shed / Garage
Tue 28-Apr Run set Andrea will provide Outside (as long as we are allowed)
Yoga 6:15 – setup
6:30pm – start
Louise ONLINE – Details to be sent out
Wed 29-Apr Spin / Brick 6 pm – Setup
6:15 – Start
Chris H ONLINE – Details to be sent out
Thur 30-Apr Strength & Conditioning Self-led video link Living Room / Spare Room / Shed / Garage
Fri 01-May No club sessions/rest day
Sat 02-May Outside ride / Zwift Online Meetup 9:00 am Living Room / Spare Room / Shed / Garage

Details to be sent out

Sun 03-May Endurance Run Recommended: Yasso/Fartlek – 10km Flat. Work on a route you know, 1km w.up 8x[800m hard (5k pace), 200m recovery (v.easy)], 1km w.down
Reduce for beginner/sprint: 5km. Reduce the number of sets 3x[800m hard, 200m recovery].
Step up for 70.3 & IM: 12km increase to 10x[800m hard, 200m recovery].


Please continue to follow advice on hygiene, social distancing, and lockdown procedures:
  • 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
  • Don’t train or meet up with others, outside of your family/home

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