Club training 2020 week 38

Training Plan

Written by Olivier Salmon

September 13, 2020

From our coach Andy

Hi Everyone, another stunning September weekend with more on the forecast ahead.
With the end of the biggest non-season coming to an end, I thought it might be a nice idea to try and complete one last club virtual race – in-line with Ironman VR 24 on Sunday 20th of Sept . This is a good end of year event: 20minute swim, 40minute bike and 30minute run – you stop your clock at the right time and make sure distance is recorded. The plan would be to book your swim slot at Bray Lake, as normal, on Sunday morning for around 8am and all start/finish at pretty much the same time. In order to do this, I need to contact Bray, as a courtesy, so if you fancy coming to take part then please let me know via this link:
Training otherwise is starting to look  towards the possible winter events, currently focussed on BallBuster in November. Chris D has kindly put together a plan on training peaks, anyone wanting to join should contact him @Chris Dollimore to be added to the program. We await to hear any further news about other events, but rest assured I have plenty of ideas up my sleeve already!
BTS Yoga has moved to a Monday evening, 8-9pm with Louise. This is a great opportunity to stretch out those muscles from the week of training and prepare for the one ahead. Where possible, sessions will be matched to the program to develop flexibility and strength exactly where and when we need it. Join online by clicking here
Barbara is kind enough to invite any BTS members to her Monday morning Pilates class, online from 8:15 am.
Sessions this week
Some slight changes to the program this week. We are also looking at a virtual/live event on Sunday. Check your email for full details. Links for signing up for training this week are here. Please use your full name.
Monday BTS Yoga: online 8-9 pm (click to join)
Thursday: See email


When signing up for sessions, can I please ask everyone to use their full first and surname. We must remain compliant and vigilant with our track and trace procedures. Thank you.




Monday am Pilates: online 8:15 am (click to join


Monday BTS Yoga: online 8-9pm (click to join)


Tuesday Run Club: 6:15pm @ Sutherland Grange car park


Wednesday Spin: 6:15 & 7:30pm @ Holyport



Saturday: 8am @ Barry Avenue


Sunday IMVR 24: 



Week 38 training plan

` Date Session Time(s) Lead/Coach Location
Mon 14-Sep BTS Yoga 8-9pm Louise
Tue 15-Sep Run set 6:15pm
Andrea Southerland Grange
Wed 16-Sep Spin / Brick 5:15-6:15pm
Chris H / Andy BTS Spin Studio, Langworthy Lane, Holyport
Thur 17-Sep Swim Self-led set: Pre IMVR24 training 4-8x 400m, straight into it [ Alternate sets; 400m race pace, 400m v.steady + hard into/out each buoy, 400m hard/steady – change @ each buoy] 2min rest between 400’s At your chosen venue
Sat 19-Sep A Ride 9:00am
Lynda Barry Avenue, Windsor – next to the ice cream hut
B Ride Julia
C Ride TBC
Sun 20-Sep IMVR 24

Book your swim slot @ Bray Lake, around 8am. More details to follow in the week

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)].


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 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.



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