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 19.

From our Coach Andy

Hi Everyone,
As we enter our 7th week since group training was suspended I thought it was a good time to reflect on what, as a club, we have managed to achieve:
  • 7 weeks of Zoom Yoga sessions, averaging 15 participants per week
  • 7 Spin and spin brick online sessions (with improving technical expertise on combining music and voice broadcasting)
  • Continued Training Peaks training programs from Chris D
  • Weekly run plans from Andrea
  • Group Zwift meetups with members across the country
  • Introductory strength & conditioning Zoom sessions, with supplementary beach-body workout videos
  • BTS newsletter with lots of good articles and Spring ride routes
  • Pilates on a Friday with Barbara
  • IMVR race entries
  • F3 Virtual Run entries
  • Lots of folks using the time to run and ride (responsibly) in the better weather


Given the situation we find ourselves in, I think this is a huge number of things to be proud of and to get involved in. However, Karen and I have certainly suffered from a bit of monotony with training, etc. To that end, we have made weekly focuses on either running, cycling, or strength and conditioning. Each week we do some additional, morning or evening, sessions that focus on improving these elements. As a result, each week is slightly different, which has made a difference. If you are suffering from lockdown training motivation, try mixing things up a bit by adding an early morning run, ride or S&C set. Some of the mornings in the last week have been amazing, and very quiet! Karen, myself, Andrea, and Gemma took part in a virtual run with our friends at F3 events. This was a great way to motivate ourselves to run 15k and post our times on their website. Andrea also took part in the IMVR 70.3 over the weekend, giving a Rocky Balboa effort on the turbo and treadmill.


In light of actual racing being a way off, I am promoting the next IMVR Olympic Distance duathlon. I will be posting more about registering, equipment, and apps required in the next few days.

Week 19 training plan

Sessions will continue as normal this week:
  • Monday S&C @ 6 pm – you will need to have 1x heavyweight (10-20kg, a heavy rucksack works well for this), and 2x equal size small weights (1-2kg, filled bottles are good for this). Other details are attached
  • Tuesday Yoga with Louise
  • Thursday S&C
  • Friday Pilates with Barbara
  • Weekend: IMVR Olympic Distance
The plan for this week looks like this:
` Date Session Time(s) Lead/Coach Location
Mon 04-May Strength & Conditioning 6pm – Setup & warm-up
6:10pm – Start
Andy Living Room / Spare Room / Shed / Garage
Tue 05-May Run set Andrea will provide Outside (as long as we are allowed)
Yoga 6:15 – Setup
6:30pm – Start
Louise Check your email or Facebook for details
Wed 06-May Spin / Brick 6 pm – Setup
6:15 – Start
Karen ONLINE – Details to be sent out
Thur 07-May Strength & Conditioning Self-led video link Living Room / Spare Room / Shed / Garage
Fri 08-May Pilates 9 am – Setup
9:15 – Start
Barbara ONLINE – Details to be sent out
Sat 09-May Outside ride / Zwift Online Meetup / Virtual Race 9:00 am

IMVR Olympic (hopefully)

Living Room / Spare Room / Shed / Garage / Outside
Sun 10-May 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)


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.