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 28.

From our Coach Andy

Hi everyone,
It was great to see lots of people at the lake this week, both on Thursday and yesterday – taking part in the BTS training event for 70.3 and Olympic distances. A huge well done to all those who took part in all distances, tough conditions for all! As a result, I will not be running S&C today, but have included an excellent bodyweight workout to use.
Thursday Bray Lake sign up
With lockdown restrictions meaning that group riding, for groups up to 6, is now allowed. As a club, we would like to resume Saturday group rides for those who feel comfortable and would like to join in, again. Further details about how group riding will be organised will follow in a separate email, with specific information. We hope to see lots of members returning to the road and enjoying being back on the group rides.

Week 28 Training Plan

` Date Session Time(s) Lead/Coach Location
Mon 05-Jul Strength & Conditioning Self-led video
Tue 06-Jul Run set Andrea will provide Outside (because we are allowed)
Yoga 6:15 – Setup
6:30pm – Start
Louise Zoom – check your emails for details
Wed 07-Jul Spin / Brick 5:15-6:15pm
TBC BTS Spin Studio, Langworthy Lane, Holyport
Thur 08-Jul Swim Self-led set: Race practice: 1-3x 750m [Start & settle – 750m, mid-race: 750m, mid-end 750m]
Concentrate on pacing and being consistent.
At your chosen venue
Fri 09-Jul Pilates 9 am – Setup
9:15 – Start
Barbara ONLINE – Details to be sent out
Sat 10-Jul A Ride 8:45 am Chris D Barry Avenue, Windsor – next to the ice cream hut
B Ride 9:00 am Julia
C Ride 9:15 am TBC
Sun 11-Jul Endurance Run / IMVR 14 Sprint 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 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 groups greater than 6 – we still have to follow social distancing guidelines

Have a great week.