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 25.
From our Coach Andy
I hope that you have all had a great weekend, I have had a quiet one, resting after lots of virtual racing. The week ahead looks amazing, so I am hoping to make the most of the great weather we are going to have.
Lake swimming @ Bray is getting busier, so make sure you book your slots in advance. If you are unable to make it, please let them know 24h in advance as it would be a shame to take a slot when it is not needed. Thursday is still a busy BTS day, and it is great to see so many members there each week.
Open water swim set for this week: 4-6x400m [100m steady, 200m @ RP, 100m hard] – use the big loop and break it into 100m(ish) sections using the buoys. You can always ask the lifeguards and staff how far apart, roughly, the buoys are.
Strength & Conditioning: Unfortunately my shed is full and I can’t access my equipment this week, plus I am nursing my shoulder, so there will not be an online session tomorrow. Attached is a set you can use to continue your S&C development.
For spinning this week we are trialing having 6 bikes outside at Julia and Phil’s house, thanks to them both for hosting us. We will, initially, see how this goes with the spin regulars and, if successful, we will look to put out a poll each week If there is the demand then we will be able to run 2 groups of 6, with a gap between to wipe down the bikes, etc. Obviously this only works while the weather is good! For those who are going to train at home on Wednesday, there is a spin/turbo brick set provided below.
Week 26 Training Plan
|Mon||22-Jun||Strength & Conditioning||–||Set provided||Wherever you like – the sun’s out, guns out|
|Tue||23-Jun||Run set||–||Andrea will provide||Outside (because we are allowed)|
|Yoga||6:15 – Setup
6:30pm – Start
|Wed||24-Jun||Spin / Brick||5min warm-up, 3x 13min [1min v.hard @ FTP + 30%, 1min recovery, 2min hard/climb, 2min recovery, 3min @ FTP, 2min recovery, 2min run @ 5k pace], 5min cool down||Inside/outside|
|Thur||25-Jun||Swim||Self-led set: 4-6x400m [100m steady, 200m @ RP, 100m hard] – use the big loop and break it into 100m(ish) sections using the buoys||At your chosen venue|
|Fri||26-Jun||Pilates||9 am – Setup
9:15 – Start
|Barbara||ONLINE – Details to be sent out|
|Sat||27-Jun||Outside ride / Virtual Race||Endurance ride (feel free to post a GPX route online)||Outside (because we are allowed)|
|Sun||28-Jun||Endurance Run||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
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 large groups – we still have to follow social distancing guidelines
Have a great week.