Club training 2020 week 11

Training Plan

Written by Olivier Salmon

March 8, 2020

Coach: Andy

From the coach

Hi Everyone, I think this is possibly the first weekend in a while where we haven’t had a named weather event gracing us with their windy, rainy presence! Hopefully everyone has made the most of the breaks in the weather, although I’m not sure Julia appreciates the road quality here compared to down under. It has been great to see numbers at all training sessions increasing as the light starts to return, record numbers at yoga and consistently busy pools, running and spinning sessions. On a more personal note my goal of improving my running is getting there; my pace is improving over shorter distances and I now need to push that out in order to sustain it for longer. My FTP test the other week also showed an improvement, so the training is paying off. I haven’t been on the scales as I’m too scared to see if my waistline has reduced alongside my 5k time, but my normal belt notch feels a little more comfortable! I hope your own training goal are heading in the right direction? Just remember it doesn’t happen overnight and I live by the mantra that medals are won in the winter months, you’ve just got to stick with it.

14th March – F3 Duathlon and 1/2 Marathon Pacing

This Saturday we are supporting F3 at Dorney Lake for another winter duathlon of varying distances and making up the pacing team for the 1/2 Marathon. It is great to have as many pacers as possible to support the runners. You can do the whole thing, or share a time with someone else. If you are interested in finding out more, get in contact with @Andrea taborelli

29th March – Datchet Dashers 20

Every year Dashers hold a marshaled and supported 20 mile run, timed to fit in with London and other marathon training plans. We have a number of members training for marathons but also many who will come along to take part in this event run by our colleagues in Windsor. The route is a great lap around The Great Park and Virginia Water. For a small contribution (£5) you are able to take advantage of this brilliant, local, event. For slower runners they set off an earlier group (around 8:30) timed to finish around the same time as the bulk of the pack (you should contact them for more details on this if it applies to you). If you are interested, check out the club Facebook event to see who else is taking part and come along. See more details on the Dashers website: https://www.datchetdashers.com/20miler

Training for week 11

The recommended run for Sunday is a must. If you haven’t yet tried it, just give it a go and see how you feel after/the next day.
` Date Session Time(s) Lead/Coach Location
Mon 09-Mar Beechwood Swim 8pm Chris D Beechwood School
Tue 10-Mar Club run 6:30pm Andrea Dorney Lake – park near Bray Lake
Yoga
https://doodle.com/poll/4rqy6xcn6m2zva4m
7:45pm Louise Windsor
Wed 11-Mar Spin
https://doodle.com/poll/4rqy6xcn6m2zva4m
6:15pm Andy BTS Spin Studio
Thur 12-Mar Heathfield Swim 6:15pm Ian L-E Heathfield School, Ascot (Priory Road entrance).
7:15pm Set provided
Fri 13-Mar No club sessions / rest day
Sat 14-Mar A Ride 9:00am John B Barry Avenue, Windsor – next to the ice cream hut
B Ride Julia H
C Ride Looking for a volunteer
Sun 15-Mar 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.
Individual run sessions. If you would company then post your session (location, distance, pace) on the club Facebook page.

Diary dates

Have a great week

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