Saturday 26 April 2014

A couple of sessions (Nick Jackson)

Turbo Brick

20 mins warming up using gears to steadily increase heart rate to 70%

8 x 30 seconds 110 + rpm / 30 seconds easy spinning

2 mins steady should take you to 30 mins

main set- descending intervals

2 x 15 mins @75% max heart rate @ 90-95 rpm with 3 mins recovery between

1 x 13 mins @80% max heart rate @90-95 rpm with 4 recovery after

1 x 10 min @85%
max heart rate @90-95 rpm with 5 recovery after

1 x 8 mins @90% max heart rate @ 90-95 rpm

on the recovery heart rate shouldn't drop below 60% after the last rep it should be 1 hr 46 mins


work out your heart rates for each rep so you know where you need to be , the last 2 reps of 10 mins and 8 mins are abit of a struggle but it is possible to get your heart rate to 90% and try to hang onto it for the 8 mins.

straight off into a run- 50-60 mins


First 10 mins hard off the bike - 85-90% heart rate
the next 15 mins steady at around 70-75 %

the next 10 mins back at 85-90 %
then 15-25 mins steady cooling down.first at 75% but by the last 5-10 mins bring down to 60%

total session - 2hrs 35- 2hrs 45 mins


The following day turbo-

This session is meant to be done the day after the above, this isn't as intense and is kind of a recovery session

20 mins warming up getting heart rate rising to 70% using gears increasing resistance

1 x 30 mins @ 75% - find a gear that gets you cadence to 90 rpm and heart rate at 75% and keep this constant for the 30 mins

4 mins spinning- dont let heart rate drop below 60%

1 x 20 mins @75-80 % heart rate
as - 1 min 90 rpm - 1 min 60 rpm repeat for the whole 20 mins

so on every 2nd minute drop into the hardest gear and do a 1 min hill climb at the same intensity as the first minute but just incresing the resistence on the legs.

1hr 14 mins-

6 mins spinning cool down

1hr 20 mins

Friday 11 April 2014

Clubs Update from Triathlon England NW Regional Manager

The Triathlon England north west website has a new layout please visit:http://www.triathlonengland.org/north-west to have a look around.
I want to publish more news articles from the clubs in the NW on here, if you have a newsletter please could you add me to the mailing list.
All club updates will be published on the webpage now under useful documents as well as emailed out: http://www.triathlonengland.org/north-west/our_region/useful_documents

Facebook-logo-1_png.jpgTriathlon England North West has a Facebook like page:https://www.facebook.com/TriathlonEnglandNW please like us for North West updates

download (20).jpg Triathlon England North West has a Twitter account: @NWTriathlonEng please follow us for North West updates

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Swim Smooth Open water swimming day
For more information and to book on please follow this link: http://www.triathlonengland.org/take-part/open-water

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There are still places on the courses below:
First Aid Course
Sunday 27th April 2014
9.00-4.00pm

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Common Faults and Corrections within the Freestyle stroke
Saturday 3rd May 2014
9.30-12.30pm

If you are planning on visiting London in April and want to ride the Olympic Velodrome then please click here for more information: http://www.triathlonengland.org/news/qeop-ridethecircuit_4091

British Triathlon Championship needs volunteers....are you interested in volunteering on the event?
The 2014 event will be based in the impressive surroundings of Liverpool's Echo Arena and BT Convention Centre, with transition for the age-group races being held inside the arena itself.

If you have any questions please don’t hesitate to contact me.

Kind Regards,

Lucy


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Lucy Cowgill
North West Regional Manager
Cheshire and Warrington, Cumbria, Greater Manchester, Lancashire & Merseyside

Friday 4 April 2014

Bike box for hire

I've just bought a hard bike box as shown below , if anyone wants to hire I'm charging £35 per week (less than the bike shops charge for inferior box's) Need to get some money back! cheers 
Mark Russell  ironmanuk@ntlworld.com

Nick's turbo session 4th April 14

Turbo

Warm up to 65% max heart rate using gears over 10 mins

Pre main
5 x 30 second sprints (110-120 rpm) - 30 seconds easy at 90rpm

main set- Big aerobic set - 

These are longer efforts aimed at middle distance type races
2 x 30 mins @75-80 % - hold heart rate below 80% but no less than 75 % for the entire 30 mins - rpm- high 80s - low 90s (88-93 rpm)- with 3 mins recovery between each rep 

into 

2 x 10 mins @80-85% with 2 mins recovery - increase heart rate on these but keep cadence the same (88-93 rpm)

1hr 45 mins

This is a longer set with some long aerobic intervals in it but still with some faster stuff at the end, concentrate on keeping heart rate at the right level throughout. 

Run- 

Run strong off the bike for the first 15 mins keeping h/r below 85% but not less than 80%

following this depending on how long you can run or what your race is for take this session as a longer steady run (70-75%)- try your fueling options to make sure they suit you and practice where you are going to carry them whilst running. 

Try to run for at least an hour total ,but if your doing ironman you could make this session as long as you want up to about  a 1hr 45 run  at this stage in the year making it a 3hrs 30 turbo brick in total. 

If you are planning on going longer then you will also need to fuel while on the turbo, you should be doing this anyway on longer turbos , try your drinks and gels etc that you will use on race day to prepare your stomach for what it will get on the day. 

Cheers 
Nick