Ride Wednesday 17th (am)

[Ben]

If anyone's interested going for a ride this Wednesday (17/12/2008) I'll be at Cousldon South Station for 9.30am. Haven't decided the route but it will be of similar length to the actual club ride and at a steady pace.

[mrP(Boonen)VT]

I'm heading over to Polhill for the Meridian CC Xmas lunch.

Can meet you 9:30 at CSS if you want but won't be a long ride - unless you want to meet somewhere else?

Guru P

[George]

may be up for this, I'll let you know later after the chaing gang tonight

[Ben]

From my point of view, I wanted to leave my house, after the rush hour and when it starts to get a bit warmer/lighter etc, hence 9.30am at CSS.
After that very flexible

[mrP(Boonen)VT]

Ok I'll see you there then

george, make sure you have a good hard chaingang

Guru P

[mrP(Boonen)VT]

Thanks guys (George, Paul, Ben)for a very Agreeable morning - cracking steady ride with the sun shining. Really enjoyed that today.

Sprint up from Horsham , arriving at CSS 9:00am so spent 20 mins in Regalinos (2 espressos later ) went up to the station. Only one there - was anyone els going to turn up? then Paul, George and Ben rolled up.

off we went heading south on A23 as far as Salfords, then through the lanes via smallfield to Tilburstow where with a rush of blood to the head, I suggested we go up Tilburstow Hill instead of using the main road (I think it was that Welshman exerting his influence from afar ). Waiting at the top, I explained that we used to have our freewheel competition down this hill - so we all gave it a go and needless to say Gerge won , then up to Godstone and a cafe stop.

On to Westerham where Ben headed off on a longer ride, the 3 of us headed up Westerham hill, I turned off along the Pilgrims way then up over the ridge and down through the lanes to meet up with the Meridian CC Xmas lunch - and a very enjoyable affair it was, finishing at 3:30pm.

It was cold but still bright and I headed back to Horsham, struggling the last few miles covering 82 miles

thanks again

guru P

[Michelle]

Sounds like you had a good one.

I took the morning off work to get the hours in. After hanging around the local lanes doing sprint training ( entails going very fast for 10 seconds then resting for 3 mintes, can get a bit cold) I headed off towards Penshurst, keeping strictly to lbp-20, apart from a few stronger efforts up some of the longer hills. There was virtually no one about on the roads in cars, and I only saw one other cyclist who said he would be out all day, lucky bugger. At one point the temperature even hit 7 degrees. Had some fabulous views over towards Tunbridge Wells, but I'd done enough by then so soon turned back into a cooling headwind.

Total 3 hours 45 minutes and about 72 hilly kilometers.

I had to go back to work in the afternoon. I nearly fell asleep in front of the computer

[Sylv]

So how many 10secs intervals did you do Michelle? I hear that if you keep them that short, you should be able to do lots in a row with just little rest and no loss of power.

I did a 1h25 early (nice) morning ride to work at LBP-20, 40"04 ~ 8.00km run at lunch @ 12.00km/h (focusing on breathing rather than speed) ~ 152bpm (enough data for you?!), and easy 40" commute after work. I'm trying a short/hard turbo session before work in the morning for the first time

[Ben]

Thanks for ride, yesterday was good fun, and first time, I think i've been to that cafe.

[Michelle]

Sylv, I did 10 in total. Read Huw's post on the talent scouting school trip he did, that will give you an idea of the sort of effort needed. Though to be fair, I don't think I have been going as 100% as I ought to!

10 x 10 second sprints. 3 minutes rest in between, because that is how long it takes the body to replenish the muscles with creatine phosphate. This is the type of fuel you are using for these short sprints. So the whole session with a warm up and warm down takes about an hour.

I have just started doing some muscular endurance stuff, and by george, my ar$e doesn't half hurt.

[George]

[quote]I have just started doing some muscular endurance stuff, and by george, my ar$e doesn't half hurt.

[Michelle]

Yip, lots more fun than just lbp-20. But not as much fun as high cadence work on the rollers. 2 mins at 120rpm this morning. If you relax into it a bit, it seems loads easier.

Hmm, that raises a point. Which out of all your different training sessions do you like the best.

C'mon folks, stick it down on here. Let us all know.