Club training 2020 week 21

Training Plan

Written by Olivier Salmon

May 18, 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 21.

From our Coach Andy

IronMan Virtual Race 7

I hope that you have all enjoyed a little more freedom to exercise as much as you like and take advantage of the option to do it with one other person (outside of your home)! Another hotly contested weekend of virtual racing took place in the IMVR 7 Sprint. The Zwift meetup was draft-legal, so it was a quick setup change for most and an all-out sprint to get in the lead group. Lots of hustling, surging and gameplay power-ups saw the lead pack cross the line virtually altogether if it was a TDF finish line the times would have been split by a bike length.
Other great efforts were put in by those who rode a more solo effort, to leave it down to the final 5km run to decide the winners. Initially, I and Olivier held two of the top UK podium positions, with the 30s dividing us. However, a slightly later run entry from Chris D (and a few other UK participants) pushed us off the top spots. Again, a fun weekend of racing and always great to see lots of BTS members giving it a go.

IronMan Virtual Race 8

This next weekend is another 70.3 (hopefully). It should have been the F3 Marlow multi-sport weekend, so it would be great to have as many members sign up to the IMVR as we did for the real racing. The recommended way to approach this is to use the full time-frame allowed, and start with the 5km run on Friday evening. The 90km ride can be done Saturday and the 21km run on Sunday – as per the program for this week – details of how to register are attached. Even if you aren’t taking part in the racing, you can look for results as people finish, live, online.

BTS Zoom Quiz – Thursday @ 8pm

Linda has organized an online social quiz night for this week at 8 pm. Check your email and FaceBook for the meeting details.
Families and homes are welcome to all join in and play together, or turn up solo and be part of a team.
Just log on and join us, it is BYOB 😂 and snacks!

Week 21 Training Plan

` Date Session Time(s) Lead/Coach Location
Mon 18-May Strength & Conditioning 6pm – Setup & warm-up
6:10pm – Start
Andy Zoom Meeting
Tue 19-May Run set Andrea will provide Outside (because we are allowed)
Yoga 6:15 – Setup
6:30pm – Start
Wed 20-May Spin / Brick 6 pm – Setup
6:15 – Start
Andy Zoom Meeting
Thur 21-May Strength & Conditioning Self-led video link
Fri 22-May Pilates 9 am – Setup
9:15 – Start
7 pm – 5km run for IMVR 70.3
Barbara ONLINE – Details to be sent out
Sat 23-May Outside ride / Virtual Race IMVR 70.3 (Marlow replacement – hopefully)
90km (56mi) – Cycle
Outside (because we are allowed)
Sun 24-May Endurance Run 21km (13.1mi) – Run for IMVR 70.3
Recommended: Long and steady. 8-10mi @ race pace +30s/mi, 20s/km. This should be a very easy pace
Reduce for beginner/sprint:  5-7mi @ race pace +30s/mi, 20s/km.
Step up for 70.3 & IM: Increase distance, 10-15mi

Covid 19

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 in groups, 1:1 is allowed

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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