Results of Triathlon Transition Research

Earlier in the Autumn members helped ex-member, and daughter of our coach Rex,  Charlotte Matthews with her A Level EPQ Coursework which was looking at transitions in triathlon.

Charlotte writes:

“Thank you for sending out the survey on triathlons a little while ago, it certainly help increase responses. The video following the survey results has now been made and posted on youtube. If you wish to see the final outcome, the link will take you to the video; I would really appreciate if you were able to send this out to the athletes via email if any are interested in giving it a watch.”

PPYCC Second Hand Sales

For sale

Giant Defy 5 Road Bike xs

It’s always been kept indoors so is in good condition but does have a few scratches and some wear and tear
Asking price £160
Any questions please call Trudi 078100 25739

Week 4 Interval Session Saturday 2nd December

Tomorrow’s session is week 4 in our first block of jnterval training. Meet at Preston park track 9:45am ready for 10am start. It’s going to be cold in the morning so make sure you’re well prepared.

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

 

PPYCC Riders in action at London Youth Track League

7 PPYCC Riders were in action this week at the LYTL at Lee Valley Velodrome.
All PPYCC riders performed extremely well with team PPYCC scoring points in most races throughout the evening.

Dylan Hicks,
Josh Ballinger and Josh Golliker in the foreground with
Jacob James and Lukas Nerurkar in the upper right, all racing in the U14 category.

 

Tom Pughe-Morgan raced in the U16 Category and Luke Goodwill in the U12 category.

Week 3 Interval Session 10-11am Saturday 25th November

Tomorrow morning is week 3 of our first block of interval sessions and it’s a pyramid session where interval length decreases with each interval but the intensity increases until we reach the peak. We then go back down the pyramid where interval intensity decreases but the interval length increases.

It’s going to be sunny but cold in the morning so dress for cold weather riding.

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

Interval session 3 for Saturday 18th November [and also sessions until February]

In a topsy turvey world, last week saw the cycle track closed to cycling for a running event. So come prepared to ride on the road if the track isn’t available tomorrow.

Tomorrow’s session

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

 

 

To keep those that wish to stay on top of their fitness during the winter in training miles we are running interval sessions from 10.00 to 11.00 on Saturday mornings. The track is not booked, their 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.

We will run a four week programme which we will repeat three times and then change to focusing on speed as February arrives [weather permitting], with the aim of being race fit for the start of the omnium track season in late April.

Tomorrow’s session

This is last week’s session as riders made up their own session and so this has not been attempted.

NB. Remember to concentrate and ride safely, other people are allowed to use the track and the gates will not be locked. There will be a coach to advise on timings but it is not a coached sessions.

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

Saturday 18th Nov : PPYCC AGM and Awards

Less than a week to go until the PPYCC AGM and prize giving! This will be held at 3.00pm on Saturday 18th November at Knoyle Hall, Knoyle Road, Brighton.

We will be celebrating another successful year at the club, and awarding riders for their racing and motivation throughout the year.

We will also have:

RAFFLE, with great cycling prizes

BIKE JUMBLE

FUN CYCLING QUIZ WITH PRIZES

CAKE! – any cake donations for the evening would be very gratefully received, many thanks!

CLUB KIT FOR SALE

Don’t forget your purses for those must have purchases on the night!

We look forward to seeing you all there!