Winter Activities

Preston Park sessions on Saturday mornings are March to October only. From November to February, younger riders may wish to take up a winter sport but for older riders and those serious to train and race there are a number of opportunities.

Roller and turbo sessions

These are good ways to keep fit for all riders, though they can be hard work. Rollers are especially recommended for younger riders to develop skills of balance, leg speed and pedalling efficiency and the club recommends these over turbos. Rollers are easily taken to events to aid warming up and generally are cheaper than turbos. There are a variety of categorised training activities in this linked Roller and Turbo Sessions document.

Tuesday evenings

18.30 to 20.00  from September to early February: cyclo-cross training at Waterhall below the Brighton Rugby Club astro-turf pitch. There is a charge for this session.

Wednesday evenings

1. sometimes there is an evening chain gang at Preston Park track. This is not run by PPYCC and is recommended only for older, experienced riders with very good bike lights.

2. Some of our members are affiliated to Brighton Excelsior who run a turbo session at the Adur Outdoor Acitivities Centre in Shoreham from 20.00.

Saturday winter morning intervals

We post on our website interval training sessions for riders to follow at the track. This is informal and unbooked use of the track. There may be someone [not necessarily a coach] to direct you, or you might find yourself alone, unless you have not arranged to meet team mates. Check you understand the session in advance, so you know what to do, ideally you need a timing device to follow the programme so please come and attend. The detail of each session can be viewed at the foot of this page.

Sunday mornings

Road ride for our more experienced members from 09.30 to 12.00. Must be 12 years or older. Rides will follow a format of a fixed route each month for the corresponding weeks e.g. week 1, week 2 of the month. Occasionally we will take part in longer organised rides.

There will be no charge for winter club rides, but the nature of these rides is that a higher level of self-sufficiency is required. This means riders should be capable of safe return if they become separated from the group and that suitable clothing and equipment are used. Thus there should be no new participants without prior agreement. Similarly these are club rides and not coaching sessions, so will aim to be more continuous ride, with limited stopping. Please ensure your bikes are road worthy for winter riding, this includes using tyres that are not worn or suffering cuts and nicks. We are pleased to welcome riders who may not be sure if they are ready for these rides, if they bring their own adult supervisor. In this case, if you become separated, you can proceed home together.

Not currently running

 

Saturday winter morning intervals

To keep those that wish to stay on top of their fitness during the winter in training miles we have our first interval session tomorrow. The track is not booked, there are no session fees and there may be other people using the track. So, come prepared for whatever the weather and whoever the company with your road bike.

Winter sessions traditionally focus on recovering from an intense summer and building up slowly to the next season. Thus, we start long and gentle in our efforts [though not very gentle, this is interval training after all] and progress to shorter and more intense.

Week 1

Warm up: 10 minutes in a middle to low gear, pedalling with high cadence. Small ring, middle of your cassette, perhaps 39 x 17 or 19. As the warm up progresses avoid changing gear but pedals fast. This can result in good pedalling technique and be quite taxing.

Main session: 4 x 10-minute efforts with a 2 minute rest. For the efforts pedal at 90 x 110 rpm cadence so that you are well on top of your gear. You need to maintain an effort where after the first 4 minutes you no longer wish to hold a conversation. To communicate with other riders you should not wish to say more than a quick word. For the rests freewheel and then pedal gently in a low effort.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 63 minutes

 

Week 2

Warm up: Group warm up 8 laps, odd laps gentle, even laps put the pressure on so that you are breathing a little deeply by the end of the lap. Repeat until 8 laps have been completed. Lasts 10 minutes.

Main session: 6 x 5-minute efforts with a 2 minute rest. For the efforts pedal at 90 x 110 rpm cadence so that you are well on top of your gear. You need to maintain an effort where after the first 3 minutes you no longer wish to hold a conversation. To communicate with other riders, you should not wish to say more than a quick word. For the rests freewheel and then pedal gently in a low effort. You will be aiming to ride faster than for last week’s session as the efforts are shorter, but the key is to work hard and maintain your effort. 42 minutes.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 57 minutes

Week 3

Warm up:  8 laps, with 4 laps steady, 2 laps increase the speed, 2 laps fast. Lasts 10 minutes.

Main session: Pyramid. 5 minutes, 4 minutes 3 minutes, 2 minutes, 1 minute each with a 1-minute break between. After the 1-minute effort pedal gently for 5 minutes then go back up the pyramid from 1 minute to 5 minutes with the same rests.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 58 minutes

Week 4

Warm up: 10 minutes in a middle to low gear, pedalling with high cadence. Small ring, middle of your cassette, perhaps 39 x 17 or 19. As the warm up progresses avoid changing gear but pedals fast. This can result in good pedalling technique and be quite taxing. 10 minutes.

Main session: 2- and 1-minute intervals. Ride 2 minutes hard, take 1-minute rest, repeat 4 times. Ride 1 minute hard, take 1-minute rest; repeat 4 times. Repeat the set twice but reverse the 1- and 2-minutes interval order for the second set so that you finish with the 2-minute intervals. Take a 5-minute rest between the two sets. 43 minutes.

Cool down with gentle pedalling until your breathing has returned to normal. This is typically 5 minutes.

Total cycling time: 58 minutes