Spinning Class 10 Minute Time Trial

On Monday night spin classes myself and Anthony do a mid-evening session between the two scheduled Les Mills sessions.

We have several people using the bike sessions as a warm up for runs, as a post run brick session or people doing a double spin session.

Now that we have a simple computer we can do brief time trials between sessions once a month. Last night we did the first one and this is the first set of results;

10 minute time trial

Name                           RPM minimum/gear chosen             Distance

Julia C                              95/11                                               5.1

John H                              95/14                                               4.8

Dave R                              99/13                                               5.1

Laurence J                        95/15                                               4.8

Rosalyn D                         90/13                                               5.3

Jennifer                             90/13                                               4.8

Kathryn                              90/11                                               4.8

Andy O                               102/14                                            5.2

Josh O                               94/10                                               4.4

The computer is pretty simple. However it does give you an opportunity to check progress by having a default higher gear each month. Keeping a record of distance per session/calories etc. I take my phone and screen capture my sessions.

Well done everyone for the effort. We'll do another one in May.

Friday Cycling Sessions

The aims of these sessions are to promote Cycle Confidence, Skills and Stamina

Adults - Want to develop your confidence and skills so you feel prepared to enter triathlons & duathlons or join rides out on the roads?
Juniors (min age 9) – do you also want to spend more time on your bike so you can ride stronger in junior series events?
Do you have a road bike or hybrid?

Then join us on the track at Leverhulme Park on Fridays  - £3/£2 a session

Confidence and Skills.

Each session we will spend 30 minutes on one of the following

·         Bike Maintenance

·         Using your gears

·         Practicing with cleats or toe clips

·         Drinking on the move

·         Group riding

·         Bike handling, corners, hills, stopping and starting

·         Triathlon transition

·         Bike Set up

Stamina

Each session we will spend at least 30 minutes riding almost continuously using variety of activities to build up your cycling fitness and stamina. Examples of activities

4k/6k/8k/10k time trials - Russian Steps – Madison – Wipe out – Pursuits – Group riding – Chain gang

The coaching team is Stuart Carter, Rosalyn Dines, Peter Fry, Julia Coleman, Andy Taylor and Nina Carter so ask any of them for more information.

We respond to feedback and add sessions to meet members' specific needs. As the weather and light improves we also make use of the park for climbing and other skills. We look forward to seeing you there.

Rossendale Tri Preparation

Many club members have started their first events of the year and/or are preparing for their next one. The Rossendale Triathlon is on the last Sunday in May and it is part of our Grand Prix competition.

The bike route is hilly and worth practicing before you attempt it. Having completed it again this weekend, I think that it's worth passing on some advice and information on about the route. You don't need Strava or GPS to find your way round, it's pretty straightforward.

The route starts at Marl Pits Leisure Centre in Rawtenstall (marlpits.co.uk) where there is plenty of parking and at the RU club next door. When you leave the leisure centre car park turn left and keep climbing until your reach a road called The Bridleway and turn left. Follow this to the end and turn left.

You now follow this road for about 4.5 miles just shy of a T-junction above Burnley. (You will pass the Hargreaves Arms and there are currently some road-works which may still be there). When you see the T-junction you turn sharply left and diagonally onto Crown Point Road. This road is a rolling set of 4 hills with some steep bits and some poor surfaces at the edges. There are 2 cattle grids at the top of two of the hills-the first is in good condition and has space to pass on the left; the second is currently in poor shape and you may need to dismount to get over it. I've reported it to the race organisers as they may be able to put boards over on the day.

At the end of CPR there is another left and another climb before a 3-4 mile descent back into Rawtenstall. On the day you will dismount before the lights in the town centre before the leisure centre turn and wheel your bike round the corner. If you are doing a recce turn left and climb back up to the leisure centre.