Club training 2020 week 35

Training Plan

Written by Olivier Salmon

August 24, 2020

From our coach Andy

Hi Everyone,
I’m not going to lie, the summer holidays mean that I completely lose track of what day it is! I hope you are all well and enjoying the nice warm lake swimming and favorable cycling weather?
A brief update on current pool swimming. Both Beechwood and Heathfield have said that they will not be able to open until November. That being the case, we hope that you are able to continue to use the amazing open-water venues available to us; Bray Lake, Thames, Jubilee, and others, as long into September/October as temperatures and daylight allow. We are currently looking into options for October/November and will update you as soon as possible.
S&C this week takes a slight turn to introduce some weights to the session. You do not need to have anything special, a heavy rucksack, bags of flour/sugar, filled water bottles will work well.
Monday S&C

Thursday Swim: Self-led set:  1-3km of your chosen loop [nice, easy pace inc. 20x hard strokes as you pass each buoy] – Really aim for a sprint pace.

Week 35 training plan

Date Session Time(s) Lead/Coach Location
Mon 24-Aug Strength & Conditioning In your chosen pain cave
Tue 25-Aug Run set Andrea will provide Outside (because we are allowed)
Yoga 6:15 – Setup
6:30pm – Start
Louise Zoom
Wed 26-Aug Spin / Brick 5:15-6:15 pm (Doodle)
6:30-7:30pm (Doodle)
BTS Spin Studio, Langworthy Lane, Holyport


Thur 27-Aug Swim Self-led set:  1-3km of your chosen loop [nice, easy pace inc. 20x hard strokes as you pass each buoy] – Really aim for a sprint pace. At your chosen venue
Sat 28-Aug A Ride 9:00 am (Doodle) Lynda Barry Avenue, Windsor – next to the ice cream hut
B Ride Julia
C Ride Michelle
Sun 29-Aug 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 lock down 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 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 week..

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