Club training 2020 week 14

Training Plan

Written by Olivier Salmon

March 29, 2020

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 14.

From our Coach Andy

Hi everyone, I hope that we have all manage to settle into some form of training routine with this drastic change that is happening in our world!

Online sessions

I am pleased to say that we have managed to hold a number of online sessions over the last week to test everyone’s IT skills. We had 24 attendees at yoga last Tuesday, 9 Zoom spinners and around 25 Zwifters meeting up for various online rides together. I have to say that never having used Zwift, or a SMART trainer, I am very impressed with what it provides. In a time of change and a lack of group riding outside, combining Zwift with Zoom does give a decent amount of training and social interaction – for the foreseeable future I am a convert. As a club, we will continue to use Zwift sessions to offer group riding, as well as the other online sessions that have taken place. There are other online platforms you can use, but Zwift offers the most flexibility for all types of indoor trainer for anyone who wants to join in. I have attached some guidelines on using Zwift to join group rides, as a few of us have had some issues over the last week (including me)! Give it a try for the next week, it is free for a 7-day trial.

Strength & conditioning

I am sure we have all managed to find things to replace swimming, my favorite activity, with. On the plan, I will continue to suggest strength and conditioning workouts, which will develop core and major muscle group strength, the aim of which is to condition our muscles ready to get back in the water. I tried the one I sent out last week. If I am not swimming fit, at least I might be beach body ready by the time I can get on one! Have a go at these sessions this week (thanks to Steph for recommending the Les Mills workouts)

Sessions for week 14

Date Session Time(s) Lead/Coach Location
Mon 30-Mar Strength & Conditioning Self-led video link Living Room / Spare Room / Shed / Garage
Tue 31-Mar Run set Andrea will provide Outside (as long as we are allowed)
Yoga 6:15 setup
6:30 start
Louise ONLINE – Details to be sent out
Wed 01-Apr Spin / Turbo 6:15 pm Andy ONLINE – Details to be sent out
Thur 02-Apr Strength & Conditioning Self-led video link Living Room / Spare Room / Shed / Garage
Fri 03-Apr No club sessions/rest day
Sat 04-Apr Zwift Online Meetup 9:00 am Living Room / Spare Room / Shed / Garage

Details to be sent out

Sun 05-Apr Endurance Run 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. I reiterate messages from the last weeks:
  • 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

Enjoy the sessions we are trying to set up this week. Please send me any feedback or useful links to try.


You May Also Like…

Club training 2020 week 46

Club training 2020 week 46

From our coach Andy Hi everyone,  Apologies for a late email this week, we have been awaiting results for Karen on a...

Club training 2020 week 45

Club training 2020 week 45

From our coach Andy Hi Everyone,   Yes, we are going back into lockdown but that doesn't mean we sit around doing...

Club training 2020 week 44

Club training 2020 week 44

From our coach Andy Hi Everyone,   A bit of a wet and windy weekend. Thankfully I am over my man-flu and have been...