Club training 2020 week 20

Training Plan

Written by Olivier Salmon

May 11, 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 20.

From our Coach Andy

Hi everyone, I hope you have enjoyed the sunny bank holiday weekend (although I didn’t find it really felt like a bank holiday!)?

IronMan VR6

Well done to all those who took on the Ironman VR Olympic distance race over the weekend. With over 20,000 people around the world entered, we can boast a few very good finishing places, both overall and within age groups, with some very fast times being posted. I loved it! Nothing can replace real racing, but given the situation we are all in, this was a great way to focus you for the weekend. The group 40km Zwift meetup/race made it all the better. Not only did it actually feel like a race, but having your teammates just in front or behind you made you push that little bit harder. I did think we had seen club star Corrine Abraham on our route, but after messaging her, it wasn’t – maybe she will join the next one? I think we are all jealous of Liam Mifsud’s ‘Tron’ bike – the fastest you can get on Zwift – he shot off into the distance at the start and I didn’t see him again. I can strongly recommend members signing up for the Sprint next weekend and give it a go.


We will hear more from Boris today about the lockdown and as a club will respond appropriately to the measures as they are announced. Virtual training has continued to be popular. I think we have almost solved the technical issues in the virtual spin on how to share the music and be able to give instructions. Chris D has kindly offered to lead, the increasingly popular, Monday strength and conditioning session.

Week 20 Training Plan

` Date Session Time(s) Lead/Coach Location
Mon 11-May Strength & Conditioning 6pm – Setup & warm up
6:10pm – Start
Chris D Living Room / Spare Room / Shed / Garage
ONLINE – Details to be sent out
Tue 12-May Run set Andrea will provide Outside (as long as we are allowed)
Yoga 6:15 – Setup
6:30pm – Start
Louise Zoom
Wed 13-May Spin / Brick 6 pm – Setup
6:15 – Start
Chris H


Thur 14-May Strength & Conditioning Self-led video Living Room / Spare Room / Shed / Garage
Fri 15-May Pilates 9 am – Setup
9:15 – Start
Barbara ONLINE – Details to be sent out
Sat 16-May Outside ride / Zwift Online Meetup / Virtual Race 9:00 am

IMVR Sprint (hopefully)

Living Room / Spare Room / Shed / Garage / Outside
Sun 17-May Endurance Run 5K hard for IMVR or easy, recovery session.
Recommended: Back to the hills/trail run! 10-13km (6-8mi) Hills. Aim to find 2 decent hills. Run at race pace on flat sections
Reduce for beginner/sprint: 5-8km (3-5mi) hills, aim for at least one big hill on your route.
Step up for 70.3 & IM: Increase distance with hills included. Make it a trail run to spice things up!


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 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
  • Don’t train or meet up with others, outside of your family/home

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


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