Turbo set

There is no specific gear to go in in any of the sets I do-as if your cadence is right and your heart rate is right then you are in the right gear, if your cadence is 100 and your heart rate is right but you should be doing 90 cadence then you need to change down a gear and so on ….one of the main problems I find is people don’t have enough resistance on their turbos to achieve the required heart rates and cadences and in turn this lessens the effect of the workout. A good test is to go in your big chainringand find your biggest gear (hardest) and pedal- your legs should slow to at least 65 rpm when pushing if they don’t and you can still cycle freely without the feeling of going uphill then your turbo isn’t on tight/hard enough. 

 

1hr 30 turbo set below (2hrs 30 brick)

 

20 mins gearing pyramid- small chainring-as 

 

6 mins easy gear – heart rate upto 60%

5 mins 1 gear down     - H/R 65%

4 mins 1 gear down     - H/R 65-70%

3 mins 1 gear down -    H/R  70%

2 mins 1 gear down -    H/R  upto 75%

 

Into big chaining-

10 mins @75 % Heart rate at 100rpm

 

2 mins steady- heart rate not below 60%

(32 mins total)

 

Main set 

5 x 10 mins @ 80-85% Heart rate – 90 rpm

2 mins recovery spinning between each.

 

This set will get pretty hard after 2-3 but the idea is to hold on to the right cadence and heart rate- This is a good high end aerobic set as there is 50 mins of top end aerobic work – good for 25 mile time trials and equally good building speed for longer races

1 hr 32 mins

 

If you are doing this as part of a brick session then straight off into the run

 

60 mins run

15 mins strong running off the bike (try to run around a 10k pace as though you are exiting transition)

 

Into 15 mins steadier running at around 75%

 

5 x 2 mins I PACE (85%)

With 1 min recovery between each 

 

15 mins at 75% bringing down to 60% in the last 5 mins.

Total brick- 2hrs 30 mins

Juniors 6 minute time trials

We did a time trial on 15th December to see how far athletes could run in 6 minutes. We do this every 3 months. The table shows who did what and if they improved on the previous trial. The spreadsheet can be seen here and will be updated every time we do a trial. Next one will be in March.

First Name	Surname	Dec 14 trial (metres in 6 mins)	improvement in metres
Adam	Akik	1640	110
Reece	Aldred	1300	100
Amy	Dines	980
Aaron	Fallows	810	100
Anna	Fallows	820	20
Ella	Fallows	900	150
Niall	Farley	1025
Joshua	Hark	1350	60
Georgia	Heath	1410
Robbie	Jackson	1300	100
Lincoln	Johnson	995
Charlie	Jones	1350	130
Rowan	Kane	1150
Abigail	King	775
Zoe	King	1000
Sam	Murphy	1425	5
Jack	Riding	1100
Amelia	Rose	1000	70
Rebecca	Taylor	1100
Amy	Walton	1200	20
George	Walton	1405
Rhys	Whelan	1390

NW Senior Championships and Club League events 2015

The 2015 NW duathlon, sprint and standard distance championship races have been announced. The categories are junior (17 to 19), senior (20 to 39), Vet (40 to 49) and Supervet (50+). You must be a TE member to be eligible. There is also a new format club league for TE affiliated clubs. There are 10 events. You must state your club on the entry form but do not need to be a TE member. Each competitor scores points on where they come in their age group. The best three points scores from club members are counted. So for example someone who comes first in Vet 50+ but 60th in the race overall would score just as many points for their club as a younger person who might be first in the 20 to 39 age group category and 1st in the race overall. Our club could do well if we can get 3 members in most races. The list of races and league rules can be seen on the Triathlon England website NW senior series page.

NW Junior Series 2015 announced

The full list of races in the NW series can be seen via the Triathlon England website NW page. There are 20 events. For the first time there is an off road duathlon, an open water aquathlon and a club team relay event. Our own aquathlon at Westhoughton is on Sunday 7th June. Within the series there are also 9 events making up a series for ages 17 to 19 (junior category)

200m kick test

With the winter closing in and there being no triathlons around for the performance of the month award I had an idea, can’t believe I didn’t think about it before! The idea is a “kick club”, with an overall aim of trying to improve everyone’s leg kick over the winter. This is something which everyone can benefit from, not only in terms of speed for their swimming but it will also improve efficiency and body position etc. 

Here are the results of the first round of tests. In February we will do the test again and there will be a prize for the fastest overall kick time and the most improved time in terms of percentage improvement. Nick Jackson

VDOT times based on recent time trial

Here are VDOT times and paces based on the last time trial - get familiar with your paces and remember them as we will be using them on the track through the winter! (Also get familiar with the multiples -eg- where you should be at 800 or 1200m etc.. if you are on T/I /R Pace)

These times aren't an exact science, you may have had a bad day on the time trial or be feeling good on another day, but they are usually a good guide to what you can maintain over the distances and effort level. So try to stick to them if you can when running the sets and see how you go and hopefully you will improve to the next VDOT up in time.   

Nick

Bolton Tri Club swim hats have arrived

They will be on sale from tomorrow at club sessions £5 each