16th March Sunday session, turbo brick.

This sundays turbo brick  we are doing if anyone is in need of a set- Cheers Nick

Sundays session, Turbo brick- 2hrs 30 mins

Turbo- 

15 Mins gearing pyramid - use gears to gradually increase resistance and bring H/R up to 70% (those who have been sundays will know this warm up)

Pre main - to get legs going 

3 x 20 second sprints (rpm 120 plus) 40 easy

3 x 40 second sprints (rpm 120 plus) 20 easy

Heart rate should get up there during this set but it is not important on this set it is more important to get legs moving fast to prepare for main set.

2 mins steady heart rate not to drop below 65%

Main set

2 x 20 mins @85-90% max heart rate 90-95 rpm, with 10 mins back at 70% between each rep. 

Try to get heart rate upto 85% as quickly as possible but this may take a few minutes so dont worry overly about it at first- this should be quite a hard set as you are going into anaerobic zone if you manage to get 90%.

each rep is 30 mins so should take 1 hr for main set- after this 6 mins steady bringing heart rate right down  then off straight into a run- set should take 90mins.

Run- 60 mins

Try to run quite hard off the bike keeping heart rate and effort at the 85% for 15 mins then back off into more of a steady pace with heart rate around 70-75% for 15 mins.

after 30 mins add in 5 x 2 min intervals at interval pace (as per track times but go off feel, effort around 85-90% for interval pace) with 1 min recovery between each. 

after this 15 mins back at 70-75 % but bringing down to 60% in last 5 mins.

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From: bernard.nolan@elasto.co.uk
To: members@boltontri.com
Subject: RE: UKA Reg.
Date: Fri, 14 Mar 2014 13:07:29 +0000

Update on our UKA Reg…

 

Think it costs £10… 

 

From: Bernard Nolan 
Sent: 13 March 2014 15:20
To: 'all members'
Subject: UKA Reg.

 

Our UK Athletics affiliation has now been renewed.  So to provide you with your own number that you may use when entering (running!) races I must first add you as a member.  Please send me the all information appearing in the form image below/attached and I’ll sort out and reply with your number…   (please only reply if you genuinely plan to enter something!!)

 

Don’t think it’ll cost you anything as the club has paid an affiliation fee…

 

 

Cheers,

BN

 

 

 

 

 

 

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