Bolton Evening News / Salt Ayre Aquathlon

3hr Turbo brick

Turbo- 1hr 57 mins- as

usual 20 mins gearing pyramid - small chainring starting heart rate at 60%, find a gear that this works, then do 6 mins like this , 5 mins down one gear, 4 mind down another gear, 3 mins another, 2 mins another - over the course of the 20 mins each time you drop a gear heart rate should increase so by the end you are at 75%- try to keep cadence 90 rpm

into big chainring- 5 x 20 seconds max- 40 easy
                               - 3 x 30 seconds max- 30 easy

the max efforts are exactly that- 110rpm in a gear that has some sort of resistance on it- heart rate is not important on these as long as it doesn't go down- for me it usually shoots up to around 85-90%

2 mins easy to 30 mins

into - 28 mins @75% heart rate- 88-92 rpm- long aerobic effort- keep heart rate within zone and also cadence.
2 mins easy- should be 60 mins now

main set-

4 x 15 mins - as
7 mins @80-85% heart rate- 90 rpm
immediately into- (in same gear or 1 gear harder)
5 x 40 seconds max/ 20 easy
followed by 3 mins easy recovery
after 3 mins easy-repeat 4 time through

On sunday we occasionally put 2 mins in on the 7 mins efforts at 60 rpm- by going into the hardest gear and trying to keep heart rate the same at 85%- we did 3 of these over the 4 lots of 7 mins.

1hr 57 (without the last 3 mins easy as straight into run below)

Run- off the bike , quick change - hard 4 mile loop - push as hard as you can

session worked out for most people around 2hrs 30 mins.

cheers nick

Wirral Junior Aquathon and Salt Ayre Junior Aquathon

Hi all

The first two events of the junior season are nearly here. The Wirral junior aquathlon on March 8th http://www.merseytri.org.uk/events/ and the Salt Ayre Junior Triathlon on March 15th http://www.cityoflancastertriathlon.co.uk/

Both events have shorter distance races for those new to the sport

I will be at both of them

The club have junior tri suits to lend and I will bring them on to Monday night, Friday night and Saturday sessions for the next two weeks. You can borrow one for a £5 returnable deposit, ask at the desk or see me

If you are using a trisuit then you will also need a number belt of which I have a few to lend. Elastic or 'lock laces' are also reccomended. Running shops and Decathlon will sell them.

Any juniors who want to practice transition because they are doing one of these events should bring trainers, small towel and T shirt/race belt to poolside at the swim session and we will organise a practice

There are no entries on the day for these events. Use the links above to enter. Entries for Wirral will close soon, it doesn't say when but it might be tomorrow at midnight

See you Stuart

Updated VDOT track times

VDOT	Name		T PACE -Per 400		I PACE-Per 400		R PACE - 400
56	Paul Trainor		01:33		01:26		01:18
54	Nick Barr		01:35		01:28		01:22
54	Rob Murphy		01:35		01:28		01:22
52	Kevin Mcdermott		01:38		01:31		01:25
52	Chris Ellison		01:38		01:31		01:25
52	Nathan Lowe		01:38		01:31		01:25
52	Sam Foster		01:38		01:31		01:25
50	Nick Murphy		01:42		01:33		01:27
50	Tim Nelson		01:42		01:33		01:27
50	Bernard Nolan		01:42		01:33		01:27
49	Roy Halliday		01:43		01:35		01:29
49	Jonathan Booth		01:43		01:35		01:29
48	Don Wiley		01:45		01:36		01:30
48	Ian Morgan		01:45		01:36		01:30
47	Mark Jackson		01:47		01:38		01:32
47	Andy Bassett		01:47		01:38		01:32
47	John Marsden		01:47		01:38		01:32
47	Ross Mathison		01:47		01:38		01:32
47	Steve Buck		01:47		01:38		01:32
47	Ronnie James?		01:47		01:38		01:32
46	Lee Gerrard		01:49		01:40		01:32
46	Natalie Jackson		01:49		01:40		01:32
46	James Woodland		01:49		01:40		01:32
46	Steven White		01:49		01:40		01:32
46	Paul Johnson		01:49		01:40		01:32
45	Andrew Sykes		01:52		01:42		01:34
44	Graham King		01:53		01:44		01:38
44	Paul Walker		01:53		01:44		01:38
44	Mike Frank		01:53		01:44		01:38
44	Mark Coates		01:53		01:44		01:38
44	Callum Crosby		01:53		01:44		01:38
42	Leanne Davis		01:57		01:48		01:42
42	Maria Crosby		01:57		01:48		01:42
42	Rachael Somerville		01:57		01:48		01:42
41	Peter Mcnulty		02:00		01:50		01:44
41	Glenn Roberts		02:00		01:50		01:44
41	Lisa Ottiwell		02:00		01:50		01:44
41	Nina Carter		02:00		01:50		01:44
39	Dave Wild		02:05		01:54		01:48
39	Craig Platt		02:05		01:54		01:48
39	Alan Mather		02:05		01:54		01:48
39	Paul Marshall		02:05		01:54		01:48
39	Steve Birt		02:05		01:54		01:48
39	Lisa Cumming		02:05		01:54		01:48
37	Emma Poole		02:10		01:59		01:53
37	Faye Jackson		02:10		01:59		01:53
35	Melissa Wood		02:13		02:02		01:55
35	Max		02:13		02:02		01:55
35	Mgella Jarvis		02:13		02:02		01:55
33	Georgina		02:23		02:11		02:05
33	Chris Keenan		02:23		02:11		02:05
33	Finoa Morgan		02:23		02:11		02:05
33	Kath Wynne-jones?		02:23		02:11		02:05
33	Amanda Williams		02:23		02:11		02:05
33	Lynda Gavan		02:23		02:11		02:05
33	Kate Jackson		02:23		02:11		02:05
33	Terri Aldred		02:23		02:11		02:05
31	Sam Akik		02:30		02:18		02:12
31	Colleen Nolan		02:30		02:18		02:12
31	Emily Morgan		02:30		02:18		02:12
31	Rosalyn Dines		02:30		02:18		02:12
31	Katie		02:30		02:18		02:12
31	Joe Jackson		02:30		02:18		02:12
31	Mike Gregson		02:30		02:18		02:12
31	Sarah Longlands		02:30		02:18		02:12

Next Turbo brick session Sunday 8th March

The next one is this Sunday 8th March 9am to 11.30 approx

A 90 Turbo session followed by a run

Active Dance Studio, Bradley Fold Trading Estate,
Bradley Fold, Radcliffe
BL2 6RT

ADULTS & OLDER JUNIORS £3
These sessions build up your cycling fitness before the season starts. 

Bring your own bike. Bring a turbo trainer if you have one.. 

Club ride Sunday 8th Feb

The Ironman course starting from Leverhulme Park 9.30 am or Black Dog, Belmont 10.10 am. 35 to 40 miles.

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