Tomorrow’s interval session plan returns to Session1 of the rolling winter training plan. As for previous sessions, 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.
NB. Remember to concentrate and ride safely, other people are allowed to use the track and the gates will not be locked. Tomorrow there will not be a club coach to supervise the sessions, although senior club riders will be there to support timings during the session.
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
Also tomorrow, just in time for the winter chill, the new, hand knitted, PPYCC BOBBLE HATS will be available to buy before and after the interval session. Availability is limited so be first in line with £10.00 to ensure you will be wearing the PPYCC colours whilst keeping warm this winter! .
These hats have been expertly knitted by Aidan Beattie’s Grandmother, a very big thank you for her time and skill! All proceeds go to supporting PPYCC.