TRC Turbo training – MANSTON VILLAGE HALL
Turbo training sessions start on Thursday 20th October at 18:00 for 18:15 start
Finish by 19:30
Why not join for 1 or more or ALL of the 22 sessions between now and next season?
Cyclists from other clubs are more than welcome to attend
For 2016 will be again using Manston Village Hall.
Manston Village Hall – Preston Road, Manston. CT12 5BA.
There is parking directly outside the hall or in Preston Road.
We are not professional coaches – just offering our advice and encouragement at the session.
The sessions will help you to maintain fitness over the winter and can be good preparation for the 2017 time trial calendar
Here is what to bring and what to expect:
Bring:
Your turbo trainer and bike to fit
Make sure you have tried and tested it before you come ( help keep the hall tidy – clean bikes only please!)
Something to put under your turbo to stop it slipping across the floor (rubber mat/ cardboard)
Heart rate monitor/power meter
A drink
Your enthusiasm
Towel
Something to wipe the sweat off the floor
Something warm to wear home
Expect:
To sweat!
To have fun (if you like that sort of thing)
If you want to come along and do your own session with us that is fine
The more of us there the better!
Structured sessions will be a 12 minute warm up, phased intervals and warm down based around heart rate/ power levels
Cyclist stretching to finish
Faster times next season
We have to have the hall clear by just after 19.30 and will finish in time to allow for this
Please help us leave the hall as we have found it and wipe clean the floor under your bike after the session
Information that will help:
As soon as you get there set up your turbo’s in a ‘wide peloton’ formation and start warming up
The sessions are based on the British Cycling heart rate levels resting( R) to 5.
Work out your own levels before the session – to do this from the BC website
This is an example for a rider with a max heart rate of 175 BPM
| Heart rate (Beats per minute) | |||
| HR Zone | Low end zone | High end zone | |
| 1 .. Active Recovery | < | 119 | |
| 2 .. Endurance | 119 | to | 145 |
| 3 .. Tempo | 145 | to | 164 |
| 4 .. Threshold | 164 | to | 183 |
| 5 .. VO2 max | 183 | to | 211 |
Costs will start at £3.50 for seniors and £2.00 for under 18’s and will be reviewed during the season
Start on Thursday 20th October 2016 – Thursday 22nd Dec 2016
Thursday 5th January 2017 – Thursday 23rd March 2017
Post by Simon Henderson