Club training 2020 week 45

Training Plan

Written by Olivier Salmon

November 2, 2020

From our coach Andy

Hi Everyone,
Yes, we are going back into lockdown but that doesn’t mean we sit around doing nothing. Tuesday will be the final club, group, session for at least the next 4 weeks but sessions will go back online. This week we start on Tuesday with Yoga returning on Zoom @ 7:45 pm, Wednesday will be Zoom spinning @ 6:15 pm, on Thursday team time trial will continue on Zwift and a group meetup will be arranged for Saturday morning (also on Zwift). Sadly, swimming is going to have to be postponed. This was due to start on Thursday and we have everything in place as soon as we are able to get back in the pools. As a replacement for a Monday session, I will start to offer some Zoom strength and conditioning, but this will not start until the week beginning the 9th of November. We do also have the club social event to look forward to, you should have received details from Lynda, and you can use this link to let us know you plan to join (virtually).
Now that we are going back into lockdown, it is a great opportunity to take part in 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 (a competitor 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
Monday S&C link:
Tuesday Run Club  
Tuesday Yoga(Meeting ID: 884 5125 0301 Passcode: BTS)
Wednesday virtual spin  (Meeting ID: 928 439 9417)
Thursday Team Time Trial 
Saturday: look out for details of virtual meetup on Zwift

Week 45 training plan


Date Time Session Lead/Coach Location
Mon 02/11 8:15 am Pilates Barbara Zoom
Tue 03/11 6:15 pm Run club Andrea Southerland Grange
8 pm BTS Yoga Louise Zoom
Wed 04/11 6:15 pm Spin/Brick (Meeting ID: 928 439 9417) Andy
Thu 05/11 6 pm  Team Time Trial Chris D/Liam Zwift
Sat 07/11 9 am Virtual Saturday Club Ride Zwift
Sun 08/11 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)].
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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