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 25.
From our Coach Andy
Well done to all who took part in IMVR 11 sprint. Most completed on Friday evening and as a result, BTS members took places in the UK top ten and set the pace for the rest of the world to follow. By the time of writing this we still have Karen and Steph ranking in the top 30 UK women, with Andrea and Chris D holding to top 10 men’s places and newcomers Rob Lawrence and Alex Carter holding on to top 50 places, with Mike sneaking in at 51st.
Sadly I suffered, what I now know as the ‘virtual puncture’, total tech meltdown, and couldn’t join my own meetup on Friday evening! I then completed the remainder over the weekend instead of the intended Friday evening and am currently just behind Liam M in the top 30. We suffer setbacks even virtually! Thank you, again, to Mike and Lynda for organizing an impromptu meetup on Zoom and a mini quiz after racing.
We eagerly await to hear whether any racing will be able to take place towards the end of the season, but until then we can continue to do club-based, socially distanced activities – keep an eye out for further details. It was great to see so many BTS members at Bray Lake on Thursday. This is traditionally our club swim evening, so if you are able to book a slot on Thursday evening it will be great to see you there. I am providing open-water sets to follow if you would like to use them. Book your slot by using this link:
Open-water swim set: 1000-2000m 200m warm up, 1-2x 800m @ RP/tempo, 200m cool down
Mid-week bike: This week’s bike can be done inside or out (on a quiet road) 45min, 10min steady warm up with some 10s bursts of power. 5-10x Zero to Hero [select a reasonably big gear, almost stop, then hit the power hard for 20s, 40s rest and repeat], easy cycle home
Week 25 Training Plan
|Mon||08-Jun||Strength & Conditioning||6pm – Setup & warm-up
6:10 – Start
|Tue||09-Jun||Run set||–||Andrea will provide||Outside (because we are allowed)|
|Yoga||6:15 – Setup
6:30pm – Start
|Wed||10-Jun||Spin / Brick||6 pm – Setup
6:15 – Start
|Thur||11-Jun||Swim||Self-led set: 1000-2000m 200m warm-up, 1-2x 800m @ RP/tempo, 200m cool down||At your chosen venue|
|Fri||12-Jun||Pilates||9 am – Setup
9:15 – Start
|Barbara||ONLINE – Details to be sent out|
|Sat||13-Jun||Outside ride / Virtual Race||Endurance outside ride||Outside (because we are allowed)|
|Sun||14-Jun||Endurance Run||Recommended: Tech-free trails. 6-10mi @ steady/endurance pace. Find a great route and don’t worry about the time/HR/Strava… The focus is on developing strength, agility, and stability in the ankles & knees.
Reduce for beginner/sprint: 5-7mi @ steady/endurance pace.
Step up for 70.3 & IM: Increase distance, 10-15mi
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 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.