From our Coach Andy
Hi everyone, I hope you are all training well and staying safe.
Sessions are increasingly popular and Saturday rides have been well attended, following the distancing guidelines we have put in place. Bray’s increased swim slot allocation means that lots of members have been booked in and it has been great to see so many yellow hats in the water!
Karen and I are (hopefully) away for the next two weeks, so I have put together 2 weeks’ worth of polls and sessions. Please continue to sign up for rides, swim, and spin in advance, this system is working really well and thank you to everyone for playing your part. Good luck to all who are taking part in the Cotswolds 70.3 next weekend, hopefully, you can put into practice all the build-up we have done virtually over the last few months.

Week 31 training plan

Thursday Swim Set: Pre race taper prep 3-6 x 400m [100m steady/technique, 200m race pace, 100m hard] https://customerweb.microshadeapplications.co.uk/BrayLake/common/scubaWebLogin.php?scubaAppName=stellar
` Date Session Time(s) Lead/Coach Location
Mon 27-Jul Strength & Conditioning https://www.youtube.com/watch?v=_HAXXK3EsK0&list=PLsLf93d8zM1Wcok_FZuQB-yXDoWFx67xL&index=6 In your chosen pain cave
Tue 28-Jul Run set Andrea will provide Outside (because we are allowed)
Yoga 6:15 – Setup
6:30pm – Start
Louise Zoom, check your emails
Wed 29-Jul Spin / Brick 5:15-6:15pm
6:30-7:30pm
Julia
Andy
BTS Spin Studio, Langworthy Lane, Holyport
Thur 30-Jul Swim Self-led set: Pre-race taper prep 3-6 x 400m [100m steady/technique,200m race pace, 100m hard] At your chosen venue
Fri 31-Jul Pilates 9 am – Setup
9:15 – Start
Barbara ONLINE – Details to be sent out
Sat 01-Aug A Ride 9:00 am Simon A Barry Avenue, Windsor – next to the ice cream hut
B Ride Phil F
C Ride TBC
Sun 02-Aug Endurance Run / IMVR 17 Olympic 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: the same number of exercises as above, but add a mile to start and end @ target pace – 8 miles total.
 

Week 32 training plan 

Thursday Swim Set: Big loop endurance 2-4 x 800/1000m [light, medium, hard, medium, light – change pace at each buoy] https://customerweb.microshadeapplications.co.uk/BrayLake/common/scubaWebLogin.php?scubaAppName=stellar
` Date Session Time(s) Lead/Coach Location
Mon 03-Aug Strength & Conditioning https://www.youtube.com/watch?v=2Iic08CdjaQ&list=PLsLf93d8zM1Wcok_FZuQB-yXDoWFx67xL&index=2 In your chosen pain cave
Tue 04-Aug Run set Andrea will provide Outside (because we are allowed)
Yoga 6:15 – Setup
6:30pm – Start
Louise Zoom, check your emails
Wed 05-Aug Spin / Brick 5:15-6:15pm
6:30-7:30pm
Julia / Chris BTS Spin Studio, Langworthy Lane, Holyport
Thur 06-Aug Swim Self-led set: Big loop endurance 2-4 x 800/1000m [light, medium, hard, medium, light – change pace at each buoy] At your chosen venue
Fri 07-Aug Pilates 9 am – Setup
9:15 – Start
Barbara ONLINE – Details to be sent out
Sat 08-Aug A Ride 9:00am Lynda Barry Avenue, Windsor – next to the ice cream hut
B Ride Julia
C Ride TBC
Sun 09-Aug Endurance Run Recommended: 10km – Work on a route you know, 1km w.up 5x[5min harder (5k pace), 3min recovery (v.easy)], 1km w.down
Reduce for beginner/sprint: 5km. Reduce the number of sets 3x[5min harder (5k pace), 3min recovery (v.easy)].
Step up for 70.3 & IM: 12km increase to 10x[5min harder (10k pace), 3min recovery (v.easy)].

Covid19

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 groups greater than 6 – we still have to follow social distancing guidelines
  • Club members must not attend a ride or group session if they
  • have any symptoms of coronavirus (a high temperature, a new, continuous cough or a loss or change to your sense of smell or taste)
  • have tested positive for coronavirus
  • you live with someone who has symptoms or has tested positive
  • someone in their support bubble has symptoms or has tested positive
  • if they have been asked to remain at home by the UK Government test and trace system
  • Anyone who meets any of the above criteria must follow government guidance on self-isolating and inform those they have been in contact with – if you need to inform the club, please contact Micheal Smyth our Welfare Officer.
Have a great few weeks.
 
Andy