Group Training Rides
Cycling
Throughout the year the Club organises a series of group training rides. The ride is designed as a group activity where the aim is for the group to cover a certain distance together. It is not a race, and the general rule is that the group goes at the pace of the slowest cyclist. In this way it is hoped to provide opportunities for:
a sociable and enjoyable ride.
group training (drafting, pace line etc.).
encouragement for less fit cyclists.
experience for newer cyclists in riding a set distance.
The distances and terrain chosen, vary each ride according to the difficulty of the ride and the time of year, e.g., a hilly ride will likely be shorter, off road mountain bike rides out of season. All routes are planned as circular, starting and finishing at the same point (usually Farnham Sports Centre). With longer rides, there will usually be a shorter option for those not wishing to go the full distance. Distances vary between 20 and 80 miles.
The club newsletter and this website will contain details of the next group ride and forthcoming dates. All rides normally take place on Saturday mornings. All riders MUST WEAR A HELMET on an organised group ride (club strip is optional). Examples of some group training rides are given here.
From
October through until March the Club runs a weekly turbo-training session at
Ewshot village hall near Farnham. Each session runs from 7:30pm to 9:00pm and is
coached. The cost is £1-00 per person. (For a location map of Ewshot village
hall click
here ).
Turbo-training allows you to continue cycling when the weather and the dark evenings do not allow cycling outside. Some advantages of turbo-training include the ability to strictly monitor effort levels through interval lengths and recovery times, learning to pedal with a smooth constant cadence, and the practicing the triathlon race position and transitions in a safe environment.
Each main set focuses on one of the following: aerobic base, aerobic endurance, lactate threshold/tolerance, power, leg speed, transition training (bike to run).
You will need to bring the following items along to each session if you have them:
bike (with old tire on rear wheel)
turbo trainer (we have two club ones for use, see below).
front wheel riser block.
cycle computer ideally with a cadence function.
heart rate monitor (we have two club ones for use, see below).
old t-shirt or towel to cover your bike frame.
old carpet or towel to cover the floor.
1 or 2 water bottles for sufficient drink.
spare dry clothes to change into after the session.
Each session consists of:
warm-up of up to 10 minutes light spinning to get the heart and muscles ready for the main set.
main set consisting of intervals of some description.
warm-down of up to 10 minutes to bring down the heart rate and allow the body to recover
stretching for 5 minutes of the major muscles groups worked (quads, hamstrings, glutes, groin and calves)
Each main set focuses on one of the following: aerobic base, aerobic endurance, lactate threshold/tolerance, power, leg speed, transition training (bike to run).
Through the "Awards For All" lottery grant we will have two turbo trainers and two heart rate monitors for use by club members at these sessions. Should you wish to use one to try out the experience then please contact one of the coaches .
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© Farnham Triathlon Club 1985-2008 | Page updated: 07 January 2008 | Owner: Wavy Davy |