Cycling UK Wantage | Programme of Rides and Events

Past Ride

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Thu Oct 3rd 2013

Turbo Session

Leader:

Chris Walters

Start Time:

6:30 pm

Start Location:

OMH

Description:

Turbo sessions are back! We are using the Dixon Suite in Old Mill Hall in Grove on Thursday evenings.

The first block of 10 sessions begins on 3rd October and ends on 12th December. Nb. There will be no session on 17th October as the hall is unavailable.

Please see the Turbo Sessions information page. There are some simple rules that we must abide by. Do not arrive at the sessions without reading these first.

Programme:

Session	Date	Workout	Duration	Intensity	Description	For...
1	3rd Oct 2013	Rubber Glove	60 mins	8.0	A 20 minute Functional Threshold Performance (FTP) test.	...those who need a heart-rate or power-based FTP to use in training plans.
2	10th Oct 2013	The Wretched	48 mins	8.0	A Tour de France mountain stage in 35:00. And it's full of surprises.	...a full-on road race experience.
3	24th Oct 2013	There is No Try	55 mins	7.75	1:00 / 2:00 / 3:00 / 4:00 / 8:00 / 4:00 / 3:00 / 2:00 / 1:00 minute intervals where you get faster within each interval.	...training yourself to get faster when the speed ramps up.
4	31st Oct 2013	The Hunted	61 mins	8.0	20:00 climb that seems to go on for a lot longer and some inverse intervals.	...focusing on longer, sustained efforts and adapting to changes in pace.
5	7th Nov 2013	Local Hero	85 mins	8.0	3x 6:00 TT pyramids, 6x 3:00 tempo and power laps and 4x :30sprints!	...sick individuals who want to time trial, road race and sprint all in the same workout.
6	14th Nov 2013	Angels	64 mins	8.5	3x 8:00 climbs with accelerations and attacks.	...those who can't climb but want to. And for climbers who want to be able to attack more powerfully.
7	21st Nov 2013	Downward Spiral	61 mins	9.0	Two sets of descending intervals at maximum intensity.	...improving ability to hold maximum power over longer and shorter times.
8	28th Nov 2013	Revolver	45 mins	11.0	Maximum power 1:00 intervals with short recovery.	...masochists. And those who want to improve recovery between maximum efforts.
9	5th Dec 2013	Fight Club	60 mins	9.0	5x 6:30 efforts with high intensity 'surprise' attacks.	...improving ability to attack at threshold from a fast group.
10	12th Dec 2013	A Very Dark Place	51 mins	9.0	5x 4:00 maximum power intervals with 3:00 rests.	...those who have a bucket next to their bike. And those who want to improve high-end power.

Riders:

Adrian West
Amanda Seddon
Chris Walters
Des Higgs
Louis Hall
Maurice Bawden
Rachel Bennett
Richard Preece
Ursula Hallam
Riders = 9

Report:

Wecome to new tuboistas Louis, Rachel and Ursula.

Only Rachel managed to remain unscathed, as Louis repeated the once-in-a-lifetime feat that Des performed early in the history of CTC Wantage turbo sessions - that of falling off his bike. Before we even started. Ursula's troubles were foisted on her by a faulty turbo, which was finally bodged by Richard dashing home for a rather fetching pink case full of spanners.

So, we all passed the examination of Rubber Glove - next week the fun starts!

Accounts here:

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Ride Filter

Start Locations: WMP
Wantage Market Place; OMH
Old Mill Hall, Grove

Categories: 1* - Suitable for irregular, social, beginner or family riders, pace will match the slower riders. Not hilly or long. Expect rides up to 3 hours. Gentle exercise.; 2* - Suitable for regular riders who prefer to cover some distance but at a more relaxed pace. Likely to be half-day rides. Solid exercise.; 3* - Suitable for experienced riders, may be hilly, long, quick, or any combination! Likely to be half or full-day rides. Challenging exercise.; 4* - Suitable for athletic riders who can ride safely above the 3* standard. Quick rides for the fit.; More Information