The winter is upon us and Velo Sport Cycling Club would like to announce that we will be organising a number of structured training rides on Sunday’s which are intended to focus on building endurance to give you a solid foundation upon which to add your own tailored specific training sessions in the New Year.
All rides will be carried out at a target speed of 26kph/16.2mph average, they will be continuous with no coffee stops (Sorry Moffaman!) and will feature differring routes each week over a mixture of hilly and flat terrain. The routes will be determined by the Race Committee.
Please note - if you have a personalised training plan that dictates a different style of ride, please ensure this is done separately to these rides as we are catering for riders who wish to build an aerobic foundation through these low-intensity endurance rides. If you wish to ride faster, similarly - please do not disrupt these rides or you will be shot by a Marshal!
IMPORTANT ! Rides will not only start, but FINISH at the Steam Clock as a whole group. Riders can choose to ’peel off’ at an earlier point if desired or indeed go for a sneeky coffee after the ride once we reach the Steam Clock to de-brief each week. If you are doing this, bring an extra layer to wear after the stop!
The Committee will provide a handful of designated ’Marshals’ to ride at the front and rear of the peleton and the Marshals’ role is to ensure the target speed is maintained and to ensure all riders are looked after i.e. should any new comers or ’strugglers’ be in difficulty, to ensure they are marshalled back into the peleton or assisted via short cuts to stay within the group.
The following is a list of the endurance rides for Sundays commencing 1st November 2009 at 9am at the Steam Clock (except where marked 8am) and subsequent information: (Read on!)
1st November 2009 - 60Km Ride / 2Hrs 20Mins
8th November 2009 - 60Km Ride / 2Hrs 20Mins
15th November 2009 - 70Km Ride / 2Hrs 40Mins
22nd November 2009 - 70Km Ride / 2Hrs 40Mins
29th November 2009 - 60Km Ride / 2Hrs 20Mins
6th December 2009 - 70Km Ride / 2Hrs 40Mins
13th December 2009 - 80Km Ride / 3Hrs 05Mins
20th December 2009 - 80Km Ride / 3Hrs 05Mins
27th December 2009 - 70Km Ride / 2Hrs 40Mins
3rd January 2010 - 80Km Ride / 3Hrs 05Mins
10th January 2010 - 90Km Ride / 3Hrs 25Mins
17th January 2010 - 70Km Ride / 2Hrs 40Mins
24th January 2010 - 90Km Ride / 3Hrs 25Mins (8am Start)
31st January 2010 - 100Km Ride / 3Hrs 50Mins (8am Start)
7th February 2010 - 110Km Ride / 4Hrs 10Mins (R) (8am Start)
14th February 2010 - 80Km Ride / 3Hrs 05Mins (8am Start)
21st February 2010 - 130Km Ride / 5Hrs 00Mins (R) (8am Start)
28th February 2010 / Dinan Trip / 90Km Proposed
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Reliability Trials:
The 7th and 21st February 2010 rides will be ’Reliability Trials’. A Reliability Trial is a training ride designed to test the endurance of an athlete at low-intensity. The purpose is to identify your fitness levels within an aerobic capacity. This will ensure your body is prepared well providing the foundation for ’anaerobic’ or ’high-intensity’ training sessions at the start of the racing season; for example interval training or ’structured sprints’ carried out at a specific heart-rate or power-output.
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Training Rides - Etiquette
The Race Committee would like to point out a few things to those of you who are new, regarding the finer points of etiquette that should be adopted for winter training rides, as well as to all of you more experienced riders to serve as a reminer (!) as follows:
1. We would like to encourage riders to use Mudguards - available at Pedal Power - they do snazzy looking ones so they won’t make your Cervelo look silly! (You know who you are...).
2. Riders are encouraged to keep close together to simulate race positions i.e. close 2 x 2 pairs and no gaps between the rider in front’s rear wheel and your front wheel - practice tight-riding! (no rude inuendo’s please!)
3. We would like as many riders as possible to wear their Velo Sport Club Kit - remember, we are a year away from our sponsorship deals ending. We must promote the existing sponsors to increase the chance of securing another 3 year deal - without sponsors, the club would not exist! The wearing of Club kit gives the motorist a visual of a ’structured organized’ event preventing delays to their journey and resulting frustration!!
4. Helmets should be worn on these rides as there are Youth Development riders around and we must all set the right example.
If you would like to volunteer to be a ’Marshal’ for these rides or if you have any further questions, please contact one of the Race Committee as follows:
Bob Cabot
Steve Whiteside
Toby Aubert
Jemima Davis
Colm Bloomer
Tony Moffa
PS - for information on why Aerobic Cycle Training is so important in the winter between October - March, check out some of the numerous websites covering this subject on Google - http://www.google.je/search?hl=en&q=cycling+aerobic+training&btnG=Search&aq=f&oq=