Members have been asked to arrange Interval Training sessions on the weekends whilst there are no formal coaching activities and two of our senior members, Francis Schofield and James Gilmore, have offered to take a lead in this. They plan to turn up on Sundays at 10.00 to the track and to take part in the posted interval session starting this Sunday, 25th November.
For those that wish to join them, they can advise which session is being followed and riders can take also a lead from them in how to carry out their own session. Interval training is based on maximum gain for minimum duration [but not effort] but is assumed to b an individual training effort, not a group effort.
The interval sessions are a sequence of 6, with two of the sessions being group based chain gang, to maintain variety and group riding skills.
The first session is posted below and we will flag up subsequent sessions through our website. You can view all the sessions on our Winter Activities page and the correct date for each session can be identified in our Calendar.
Interval Training Session 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