Club training 2020 week 44

Training Plan

Written by Olivier Salmon

October 26, 2020

From our coach Andy

Hi Everyone,
A bit of a wet and windy weekend. Thankfully I am over my man-flu and have been back on Zwift. We also had a number of members take part in the virtual RedBull timelaps, a 25h cycle race that usually takes place in Windsor Great Park. Well done to the team time trial group who had a few ‘virtual punctures’ but still managed to get some new joiners at the start and a few to the finish line. If you would like to have a go at the Zwift Team Trial, then get in touch and sign up using the poll.
We are in the process of reviewing the swim options, this is very much dependent upon local Covid situations – please watch this space!
It is great that Tuesday Run Club, Wednesday Spin, and Saturday Rides are all popular, please continue to join these sessions and sign up using the polls below. When riding as part of BTS, please can we ask that all members ride responsibly and safely, following the highway code and normal group etiquette. For Saturday rides can we please ask that groups meet further apart to ensure, as a club, we are compliant in all aspects of social distancing? 
  • A ride – Near the fun park (towards the top of Barry Avenue, near the arches)
  • B ride – Ice cream hut (the usual place)
  • C ride – The junction entry to Barry Avenue (not on the road)
Rob Hodkinson, who runs Pedal Taiwan, has launched an online event on the 21st of November. Based on the epic KOM in Taiwan and elements of other routes, there is a virtual competition run on Rouvy (alternative to Zwift). Rouvy offers a 1-month free trial, which you can sign up for and use in advance of the event. Details of the event can be found here
It would be great to get a big group of BTS riders to take part in. Have a look, more details to follow.
Sessions this week
Sessions this week are below:
Week 44 training plan


Date Time Session Lead/Coach Location
Mon 26/10 8:15 am Pilates Barbara Zoom
8 pm BTS Yoga Louise Zoom
Tue 27/10 6:15 pm Run club – Doodle Andrea Southerland Grange
Wed 28/10 5:15 – 6:15 pm Spin/Brick – Doodle Lynda/Karen BTS Spin Studio Holyport
6:30 – 7:30 pm Spin/Brick – Doodle Lynda/Karen BTS Spin Studio Holyport
Thu 29/10 S&C
6 pm  Team Time Trial – Doodle Chris D/Liam Zwift
Sat 31/10 9 am A Ride – Doodle Chris D Barry Avenue, Windsor
B Ride – Doodle Liam M Barry Avenue, Windsor
C Ride – Doodle Lesley K Barry Avenue, Windsor
Sun 01/11 Endurance run
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: same number of exercises as above, but add a mile to start and end @ target pace – 8 miles total.
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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