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 23.
From our Coach Andy
Hi everyone, I am sending this from a new email as lots of members are getting rejects from my hotmail.
I hope you have enjoyed another glorious weekend? It was great to see lots of members join the Zoom quiz on Thursday evening, although I’m sure there was some background Googling going on! Thanks to Mike and Lynda for organizing and hosting.
With elements of lockdown easing and many of us starting to use the various open-water swim venues around, I have changed the Thursday S&C set to a swim session. This can be done at any time, but just something to focus the mind on those lovely long swims we can now take. You will need a watch that will beep on distance/time intervals or a tempo trainer, so you know when to change your effort. The set provided is designed to boost CSS by keeping effort just above/below race pace, with enough rest to recover.
Self-led swim set: 1000-2000m+ [light, medium, hard, medium, light (change every 4mins/200m)]. Light efforts should focus on technique, medium effort should be manageable (CSS+5), hard efforts should be faster than race pace (CSS-5).
With lots of us also making the most of summer evenings on the bike, instead of being glued to the turbo, it is also good to think about short-cycle sessions with a purpose. Even 45mins can be a great way to blow away the online stress from the day. The set provided is designed to give a good all-round purpose to a shorter ride – it could even be used as part of your commute home. Have a go at adding this session this week (just be careful on the roads, the session/interval is less important than you or other road users!):
After a warm up: 4x 11min [1min v.hard, 1min easy spin, 2min big gear grind, 2min easy spin, 3min hard, 2min easy spin]
Week 23 Training Plan
|Mon||01-Jun||Strength & Conditioning||6pm – Setup & warm-up
6:10 – Start
|Tue||02-Jun||Run set||–||Andrea will provide||Outside (because we are allowed)|
|Yoga||6:15 – Setup
6:30pm – Start
|Wed||03-Jun||Spin / Brick||6 pm – Setup
6:15 – Start
|Thur||04-Jun||Swim||Self-led set: 1000-2000m+
Light, medium, hard, medium, light (change every 4mins/200m)
|At your chosen venue|
|Fri||05-Jun||Pilates||9 am – Setup
9:15 – Start
|Barbara||ONLINE – Details to be sent out|
|Sat||06-Jun||Outside ride / Virtual Race||Endurance outside ride||Outside (because we are allowed)|
|Sun||07-Jun||Endurance Run||Recommended: Strength Endurance -8-10km (5-6mi) run @ steady pace, at the end of each mile, stop and do 10-20 sit-ups, press-ups & squats – great for strength and getting used to running after stopping (dead turns, transition, water station etc. Use a park bench as an aid).
Reduce for beginner/sprint: 5km(3mi), same as above, just fewer exercises
Step up for 70.3 & IM: same number of exercises as above, but add a mile to start and end @ target pace – 8 miles total.
Please continue to follow advice on hygiene, social distancing and lock down 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 over do 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 in large groups – we still have to follow social distancing guidelines
Have a great week.