Training for the European Triathlon Championships

Training for the European Triathlon Championships

Over the next couple of weeks I intend to blog about my training and some of the great support and advice that I have had along the way. I will also talk about the trials, successes and failures of trying out some of these ideas.

Background

I am thinking about participating in 2014 ETU Triathlon European Standard Distance Championships (Kitzbühel, Austria June 19 2014 - June 22 2014) by competing in Anglian Water Standard Distance Triathlon - 22 September 2013. I have competed in Triathlon before: in 2006 I was capable of completing a Triathon in 2hours 3mins, but 8 years later I am aiming for an altogether slower time, but which may possibly more challenging to achieve!

Advice I have received

Mike Gratton, former winner of the London Marathon once told me running twice a day is better than running daily. I recently saw an excellent article in Runners World explaining this. (See Link 1)

Dan Halksworth, pro-triathlete and winner of UK Ironman suggested with 8 weeks to got to bin the swim drills and start work on speed. Reps of 25, 50 or 100, or also 400’s. He for example will do warm-ups and then 8 x 400, or 40 x 100 before a warm-down. Whilst I’m not that good the principle seems sensible.

Mark Nicole, fab triathlete suggested that I reduce the volume (I train 19 hours per week) and aim for speed. This is consistent with Dan’s comments. He also suggested I focus on better nutrition including fuelling during training to be able to train harder, faster better.

Advice I tried so far

I keep my training log on-line (see Link 2). Today my swim comprised 400m warm-up then tried 10 x 100 in 1:35 pace off 2:15 (provided there were not slower swimmers in the way!) I managed 8 x 100 before I got tired and slowed to 1:40 pace. I then rested and did 200 cruise before doing the final 2 x 100, but now was tired and only managed 1:40 pace. I decided to stop then, rather than practice going slow!

This evening I my run session was 1 mile repeats: Run Interval1 1.8 miles 00:08:00 warm-up Run Interval2 1 miles 00:06:20 effort against wind Run Interval3 1 miles 00:05:55 effort with wind Run Interval4 1 miles 00:06:05 effort against wind Run Interval5 1 miles 00:05:40 effort with wind Run Interval6 1.8 miles 00:08:00 warm-down Run Total 7.6 miles 00:06:40 avg.

Comments

I think this structured approach may be just the right thing for the next 8 weeks!

Link 1

http://www.runnersworld.com/running-tips/pros-and-cons-running-twice-day?cm_mmc=Facebook-_-RunnersWorld-_-Content-Training-_-Doubles

Link 2

http://www.timhjrogers.com/training.html

If you have any comments or advice either for me, or others reading this blog please do get in contact with me

Tim HJ Rogers

timhjrogers@googlemail.com

Run Training Plan for ETU Triathlon Championships 22 September 2013

I hope to participate in 2014 ETU Triathlon European Standard Distance Championships (Kitzbühel, Austria June 19 2014 - June 22 2014) by competing in Anglian Water Standard Distance Triathlon - 22 September 2013. Might change by Granite Man (Half Ironman) training for something shorter and sharper with a view to doing the ETU Triathlon Championships

I have even bought me a new garmin to get more scientific with my training! Recently I have  found all my bike rides at just 100heart rate and my runs are ploddy at 130heart rate. I just don't seem to have any umph! and I think I need to train shorter, harder and faster.

Sun 28/Jul/13 SUNDAY 90 mins Run
Mon 29/Jul/13 MONDAY 45 mins Run
Tue 30/Jul/13 TUESDAY 8 x 2 mins at 10km pace with 2 mins jog recovery between efforts
Wed 31/Jul/13 WEDNESDAY 45 min Run
Thu 01/Aug/13 THURSDAY 30 min run – last 10 mins at marathon pace
Fri 02/Aug/13 FRIDAY Rest
Sat 03/Aug/13 SATURDAY Morning – 30 mins easy/Afternoon - Circuits of a park alternating 1 min at faster than normal pace / 1 min at slower than normal pace x 10 each
Sun 04/Aug/13 SUNDAY 90 mins steady
Mon 05/Aug/13 MONDAY 45 mins Run
Tue 06/Aug/13 TUESDAY 8 x 2 mins at 10km pace with 2 mins jog recovery between efforts
Wed 07/Aug/13 WEDNESDAY 45 min Run
Thu 08/Aug/13 THURSDAY 30 min run – last 10 mins at 10km pace
Fri 09/Aug/13 FRIDAY Rest
Sat 10/Aug/13 SATURDAY Morning – 30 mins easy/Afternoon - Circuits of a park alternating 1 min at faster than normal pace / 1 min at slower than normal pace x 10 each
Sun 11/Aug/13 SUNDAY 90 mins steady
Mon 12/Aug/13 MONDAY Morning – 30 mins easy/Afternoon - 45 mins easy
Tue 13/Aug/13 TUESDAY 4 x 1 mile efforts at 10km pace.
Wed 14/Aug/13 WEDNESDAY 60 min Run
Thu 15/Aug/13 THURSDAY Morning – 30 mins easy/Afternoon – 45 mins easy
Fri 16/Aug/13 FRIDAY 30 mins easy
Sat 17/Aug/13 SATURDAY 30 min Jog
Sun 18/Aug/13 SUNDAY 5km race or time trial
Mon 19/Aug/13 MONDAY 30 mins easy
Tue 20/Aug/13 TUESDAY 6 x 1,000 m at 5km pace – 3 mins recovery between each
Wed 21/Aug/13 WEDNESDAY Morning – easy 30 mins/Afternoon – 60 mins steady
Thu 22/Aug/13 THURSDAY Morning – easy 30 mins/Afternoon – steady 30 mins followed by 10 x 200m
Fri 23/Aug/13 FRIDAY Rest
Sat 24/Aug/13 SATURDAY 16 x 1 min running up shallow hill – walk back down recovery
Sun 25/Aug/13 SUNDAY 90 mins steady
Mon 26/Aug/13 MONDAY Morning – 30 mins easy/Afternoon – 45 mins Run
Tue 27/Aug/13 TUESDAY On fairly straight uninterrupted route run 10 mins at 10km pace – 10 mins recovery – run 10 min back trying to get to pass your start point
Wed 28/Aug/13 WEDNESDAY Morning – 30 mins easy/Afternoon – 60 mins steady
Thu 29/Aug/13 THURSDAY Morning – easy 30 mins/Afternoon – steady 30 mins followed by 10 x 200m
Fri 30/Aug/13 FRIDAY Rest
Sat 31/Aug/13 SATURDAY 16 x 1 min running up shallow hill – walk back down recovery
Sun 01/Sep/13 SUNDAY 90 mins steady
Mon 02/Sep/13 MONDAY Morning – 30 mins easy/Afternoon – 45 mins Run
Tue 03/Sep/13 TUESDAY Up and down the clock – run 1 min fast/1 min slow, 2 mins fast/ 2mins slow, 3 mins fast/3 mins slow/4 mins fast/4 mins slow, 5 mins fast/5 mins slow, the 4, 3, 2, 1 min back down.
Wed 04/Sep/13 WEDNESDAY Morning – 30 mins easy/Afternoon – 60 mins Run
Thu 05/Sep/13 THURSDAY Morning – 30 mins easy/Afternoon - 10 min warm-up – 20 min Tempo run (10 km race pace) – 10 mins warm-down
Fri 06/Sep/13 FRIDAY 30 min easy
Sat 07/Sep/13 SATURDAY Rest
Sun 08/Sep/13 SUNDAY 75 min run
Mon 09/Sep/13 MONDAY Morning – 30 mins easy/Afternoon – 30 mins easy
Tue 10/Sep/13 TUESDAY 3 sets of 4 x 300m at 3 km pace with 100 m jog recovery between efforts/3 mins standing recovery between sets.
Wed 11/Sep/13 WEDNESDAY 60 mins steady
Thu 12/Sep/13 THURSDAY Morning – 30 mins easy /Afternoon – 30 mins easy
Fri 13/Sep/13 FRIDAY Rest
Sat 14/Sep/13 SATURDAY 20 x 1 min running up shallow hill – walk back down recovery
Sun 15/Sep/13 SUNDAY 45 mins run/walk
Mon 16/Sep/13 MONDAY 45 mins Run
Tue 17/Sep/13 TUESDAY 10 mins warm up – 10 x 200m with 200m walk/jog recovery– 10 min warm down.
Wed 18/Sep/13 WEDNESDAY 30 mins easy
Thu 19/Sep/13 THURSDAY 30 mins easy
Fri 20/Sep/13 FRIDAY 30 mins easy
Sat 21/Sep/13 SATURDAY Rest
Sun 22/Sep/13 RACE DAY

Rough Outline of my training plans for Granite Man Guernsey

Rough Outline of my training plans for Granite Man Guernsey


http://www.guernseytriathlon.com/events/guernsey-granite-man-triathlon

Sat 20/Jul/2013
______Swim: 0meters 0hours rest...
______Bike: 100miles 5.5hours 5.63hrs  100miles @3.38 min mile pace ( 2.11k pace over 160k...
______Run:  0miles 0hours MarathonWk7 Day Sat - rest...
______Row:  0meters 0hours No more rowing...
Sun 21/Jul/2013
______Swim: 0meters 0hours rest...
______Bike: 0miles 0hours velo?...
______Run:  8.6miles 1.1hours MarathonWk7 Day Sun - 7. Actual = St Caths 1.12hrs  8.6miles...
______Row:  0meters 0hours No more rowing...
Mon 22/Jul/2013
______Swim: 0meters 0hours missed...
______Bike: 34miles 2hours commute + FitnessFirst  6:30pm class (missed 5:30pm)...
______Run:  0miles 0hours MarathonWk6 Day Mon - rest...
______Row:  0meters 0hours No more rowing...
Tue 23/Jul/2013
______Swim: 0meters 0hours missed...
______Bike: 0miles 0hours drive to work with shirts tc?...
______Run:  6miles 0.71hours MarathonWk6 Day Tue - 5 actual gunsite, town, st aubin, guns...
______Row:  0meters 0hours No more rowing...
Wed 24/Jul/2013
______Swim: 2700meters 1hours club swim...
______Bike: 34miles 1hours commute + 5:45pm BodyRox class...
______Run:  0miles 0hours MarathonWk6 Day Wed - cross...
______Row:  0meters 0hours No more rowing...
Thu 25/Jul/2013
______Swim: 2000meters 1hours 400 swim 400 pull 400 paddle 400 swim then 4 x 100 in 1:35 o...
______Bike: 18miles 0.75hours commute?...
______Run:  8.8miles 1.14hours MarathonWk6 Day Thu - 8 actual st caths: 0.95hrs  8miles @7....
______Row:  0meters 0hours No more rowing...
Fri 26/Jul/2013
______Swim: 2600meters 1hours club swim incl 200s in 3:15...
______Bike: 0miles 0hours might rest!...
______Run:  4miles 0.71hours MarathonWk6 Day Fru - 5. Bloody tired, only did 4m gorey and...
______Row:  0meters 0hours No more rowing...
Sat 27/Jul/2013
______Swim: 0meters 0hours rest...
______Bike: 50miles 3.33333333333333hours 8:00am velo/club ride...
______Run:  0miles 0hours MarathonWk6 Day Sat - rest...
______Row:  0meters 0hours No more rowing...
Sun 28/Jul/2013
______Swim: 0meters 0hours rest...
______Bike: 0miles 0hours rest...
______Run:  21miles 3hours MarathonWk6 Day Sun - 21...
______Row:  0meters 0hours No more rowing...
Mon 29/Jul/2013
______Swim: 0meters 0hours missed...
______Bike: 32miles 2hours FitnessFirst 5:30pm and 6:30pm class...
______Run:  0miles 0hours MarathonWk5 Day Mon - rest...
______Row:  0meters 0hours No more rowing...
Tue 30/Jul/2013
______Swim: 1500meters 1hours 6:30am pool swim?...
______Bike: 0miles 0hours summer time-table no spinn...
______Run:  5miles 0.71hours MarathonWk5 Day Tue - 5...
______Row:  0meters 0hours No more rowing...
Wed 31/Jul/2013
______Swim: 1500meters 1hours 6:30am pool swim?...
______Bike: 16miles 1hours 5:45pm BodyRox class...
______Run:  0miles 0hours MarathonWk5 Day Wed - cross...
______Row:  0meters 0hours No more rowing...
Thu 01/Aug/2013
______Swim: 1500meters 1hours 6:30am pool swim?...
______Bike: 0miles 0hours rest...
______Run:  8miles 1.14hours MarathonWk5 Day Thu - 8...
______Row:  0meters 0hours No more rowing...
Fri 02/Aug/2013
______Swim: 1500meters 1hours 6:30am pool swim?...
______Bike: 0miles 0hours rest...
______Run:  6miles 0.86hours MarathonWk5 Day Fru - 6...
______Row:  0meters 0hours No more rowing...
Sat 03/Aug/2013
______Swim: 0meters 0hours rest...
______Bike: 100miles 6.66666666666667hours 8:00am velo/club ride...
______Run:  0miles 0hours MarathonWk5 Day Sat - rest...
______Row:  0meters 0hours No more rowing...
Sun 04/Aug/2013
______Swim: 0meters 0hours rest...
______Bike: 0miles 0hours rest...
______Run:  14miles 2hours MarathonWk5 Day Sun - 14...
______Row:  0meters 0hours No more rowing...
Mon 05/Aug/2013
______Swim: 0meters 0hours missed...
______Bike: 32miles 2hours FitnessFirst 5:30pm and 6:30pm class...
______Run:  0miles 0hours MarathonWk4 Day Mon - rest...
______Row:  0meters 0hours No more rowing...
Tue 06/Aug/2013
______Swim: 1500meters 1hours 6:30am pool swim?...
______Bike: 0miles 0hours summer time-table no spinn...
______Run:  6miles 0.86hours MarathonWk4 Day Tue - 6...
______Row:  0meters 0hours No more rowing...
Wed 07/Aug/2013
______Swim: 1500meters 1hours 6:30am pool swim?...
______Bike: 16miles 1hours 5:45pm BodyRox class...
______Run:  0miles 0hours MarathonWk4 Day Wed - cross...
______Row:  0meters 0hours No more rowing...
Thu 08/Aug/2013
______Swim: 1500meters 1hours 6:30am pool swim?...
______Bike: 0miles 0hours rest...
______Run:  10miles 1.43hours MarathonWk4 Day Thu - 10...
______Row:  0meters 0hours No more rowing...
Fri 09/Aug/2013
______Swim: 1500meters 1hours 6:30am pool swim?...
______Bike: 0miles 0hours rest...
______Run:  6miles 0.86hours MarathonWk4 Day Fru - 6...
______Row:  0meters 0hours No more rowing...
Sat 10/Aug/2013
______Swim: 0meters 0hours rest...
______Bike: 100miles 6.66666666666667hours 8:00am velo/club ride...
______Run:  0miles 0hours MarathonWk4 Day Sat - rest...
______Row:  0meters 0hours No more rowing...
Sun 11/Aug/2013
______Swim: 0meters 0hours rest...
______Bike: 0miles 0hours rest...
______Run:  8miles 1.14hours MarathonWk4 Day Sun - 8...
______Row:  0meters 0hours No more rowing...
Mon 12/Aug/2013
______Swim: 0meters 0hours missed...
______Bike: 32miles 2hours FitnessFirst 5:30pm and 6:30pm class...
______Run:  0miles 0hours MarathonWk3 Day Mon - rest...
______Row:  0meters 0hours No more rowing...
Tue 13/Aug/2013
______Swim: 1500meters 1hours 6:30am pool swim?...
______Bike: 0miles 0hours summer time-table no spinn...
______Run:  6miles 0.86hours MarathonWk3 Day Tue - 6...
______Row:  0meters 0hours No more rowing...
Wed 14/Aug/2013
______Swim: 1500meters 1hours 6:30am pool swim?...
______Bike: 16miles 1hours 5:45pm BodyRox class...
______Run:  0miles 0hours MarathonWk3 Day Wed - cross...
______Row:  0meters 0hours No more rowing...
Thu 15/Aug/2013
______Swim: 0meters 0hours in ireland...
______Bike: 0miles 0hours in ireland...
______Run:  8miles 1.14hours MarathonWk3 Day Thu - 8...
______Row:  0meters 0hours in ireland...
Fri 16/Aug/2013
______Swim: 0meters 0hours in ireland...
______Bike: 0miles 0hours in ireland...
______Run:  5miles 0.71hours MarathonWk3 Day Fru - 5...
______Row:  0meters 0hours in ireland...
Sat 17/Aug/2013
______Swim: 0meters 0hours in ireland...
______Bike: 0miles 0hours in ireland...
______Run:  0miles 0hours MarathonWk3 Day Sat - rest...
______Row:  0meters 0hours in ireland...
Sun 18/Aug/2013
______Swim: 0meters 0hours in ireland...
______Bike: 0miles 0hours in ireland...
______Run:  22miles 3.14hours MarathonWk3 Day Sun - 22...
______Row:  0meters 0hours in ireland...
Mon 19/Aug/2013
______Swim: 0meters 0hours in ireland...
______Bike: 0miles 0hours in ireland...
______Run:  0miles 0hours MarathonWk2 Day Mon - rest...
______Row:  0meters 0hours in ireland...
Tue 20/Aug/2013
______Swim: 0meters 0hours in ireland...
______Bike: 0miles 0hours in ireland...
______Run:  5miles 0.71hours MarathonWk2 Day Tue - 5...
______Row:  0meters 0hours in ireland...
Wed 21/Aug/2013
______Swim: 0meters 0hours in ireland...
______Bike: 0miles 0hours in ireland...
______Run:  0miles 0hours MarathonWk2 Day Wed - cross...
______Row:  0meters 0hours in ireland...
Thu 22/Aug/2013
______Swim: 0meters 0hours in ireland...
______Bike: 0miles 0hours in ireland...
______Run:  8miles 1.14hours MarathonWk2 Day Thu - 8...
______Row:  0meters 0hours in ireland...
Fri 23/Aug/2013
______Swim: 0meters 0hours in ireland...
______Bike: 0miles 0hours in ireland...
______Run:  4miles 0.57hours MarathonWk2 Day Fru - 4...
______Row:  0meters 0hours in ireland...
Sat 24/Aug/2013
______Swim: 0meters 0hours in ireland...
______Bike: 0miles 0hours in ireland...
______Run:  0miles 0hours MarathonWk2 Day Sat - rest...
______Row:  0meters 0hours in ireland...
Sun 25/Aug/2013
______Swim: 0meters 0hours in ireland...
______Bike: 0miles 0hours in ireland...
______Run:  12miles 1.71hours MarathonWk2 Day Sun - 12...
______Row:  0meters 0hours in ireland...
Mon 26/Aug/2013
______Swim: 0meters 0hours missed...
______Bike: 32miles 2hours FitnessFirst 5:30pm and 6:30pm class...
______Run:  0miles 0hours MarathonWk1 Day Mon - rest...
______Row:  meters hours ...
Tue 27/Aug/2013
______Swim: 1500meters 1hours 6:30am pool swim?...
______Bike: 0miles 0hours summer time-table no spinn...
______Run:  4miles 0.57hours MarathonWk1 Day Tue - 4...
______Row:  meters hours ...
Wed 28/Aug/2013
______Swim: 1500meters 1hours 6:30am pool swim?...
______Bike: 16miles 1hours 5:45pm BodyRox class...
______Run:  0miles 0hours MarathonWk1 Day Wed - cross...
______Row:  meters hours ...
Thu 29/Aug/2013
______Swim: 1500meters 1hours 6:30am pool swim?...
______Bike: 0miles 0hours rest...
______Run:  6miles 0.86hours MarathonWk1 Day Thu - 6...
______Row:  meters hours ...
Fri 30/Aug/2013
______Swim: 1500meters 1hours  La Cyclo Morbihan Friday 30th August 2013 http://www.bigmag...
______Bike: 0miles 0hours  La Cyclo Morbihan Friday 30th August 2013 http://www.bigmag...
______Run:  3miles 0.43hours MarathonWk1 Day Fru - 3...
______Row:  meters hours  La Cyclo Morbihan Friday 30th August 2013 http://www.bigmag...
Sat 31/Aug/2013
______Swim: 0meters 0hours rest for Granite Man...
______Bike: 0miles 0hours rest for Granite Man...
______Run:  0miles 0hours MarathonWk1 Day Sat - rest...
______Row:  meters hours ...
Sun 01/Sep/2013
______Swim: 0meters 0hours rest for Granite Man...
______Bike: 0miles 0hours rest for Granite Man...
______Run:  8miles 1.14hours MarathonWk1 Day Sun - 8...
______Row:  meters hours ...
Mon 02/Sep/2013
______Swim: 0meters 0hours rest for Granite Man...
______Bike: 0miles 0hours rest for Granite Man...
______Run:  0miles 0hours MarathonWk0 Day Mon - rest...
______Row:  meters hours ...
Tue 03/Sep/2013
______Swim: 0meters 0hours rest for Granite Man...
______Bike: 0miles 0hours rest for Granite Man...
______Run:  3miles 0.43hours MarathonWk0 Day Tue - 3...
______Row:  meters hours ...
Wed 04/Sep/2013
______Swim: 0meters 0hours rest for Granite Man...
______Bike: 0miles 0hours rest for Granite Man...
______Run:  0miles 0hours MarathonWk0 Day Wed - rest...
______Row:  meters hours ...
Thu 05/Sep/2013
______Swim: 0meters 0hours rest for Granite Man...
______Bike: 0miles 0hours rest for Granite Man...
______Run:  0miles 0hours MarathonWk0 Day Thu - 0...
______Row:  meters hours ...
Fri 06/Sep/2013
______Swim: 0meters 0hours rest for Granite Man...
______Bike: 0miles 0hours rest for Granite Man...
______Run:  0miles 0hours MarathonWk0 Day Fru - rest...
______Row:  meters hours ...
Sat 07/Sep/2013
______Swim: 0meters 0hours rest for Granite Man...
______Bike: 0miles 0hours rest for Granite Man...
______Run:  0miles 0hours MarathonWk0 Day Sat - rest...
______Row:  meters hours ...
Sun 08/Sep/2013

Music for the next week of spinn classes: Playlist 130721

Music for the next week of spinn classes: Playlist 130721/213620

Mon 5:30pm and 6:30pm at FitnessFirst

Wed 5:45pm at BodyRox

Both FitnessFirst and BodyRox  offer pay-as-you-go

Having watched the Tour de France and the 2 times up Alp D'Huez I though of this!

Tracks 1 and 2 provide the warm-up. Then 3,4,5 are the climb. This is 21mins of climbing which might seem a lot but remember that Alpe D'Huez is 1hour so 21mins is not so bad. You just got to choose a pace and rhythm you can cope with. Good fat-burning 60% to 70% effort at 60 to 75 rpm cadence (pedal speed)

Track 6 offer some down-hill and flat, which can be recover for some or a down-hill sprint for others depending how you feel.

Tracks 7,8 and 9  offer some big climbing before the final decent of Track 10.

Then its recovery and relax!

Playlist 130721/213620

1 Pon De Replay 4:07 05/11/2007 21:09 Rihanna 80 Mus -- 0:04:07 mins
2 Groovy Train 4:07 22/05/2007 22:22 The Farm 80 Unb -- 0:08:14 mins
3 AudioTrack 01 6:28 15/08/2007 21:55 fat boy slim -- 0:14:42 mins
4 Ocean Of Sadness - Original Mix 8:49 22/05/2007 22 -- 0:23:31 mins
5 Try My Rock - Original Mix 6:53 22/05/2007 22:22 H -- 0:30:24 mins
6 Who\'s Wearing The Cap (A-Trak Remix) 3:31 09/06/2 -- 0:33:55 mins
7 The Return Of Nothing - Evolution Mix 3:57 21/07/2 -- 0:37:52 mins
8 Track 07 7:50 22/05/2007 22:22 spinn_feb2006 spin -- 0:45:42 mins
9 Personal Jesus 4:07 12/05/2007 11:47 Marilyn Manso -- 0:49:49 mins
10 Basement Jaxx - Rendez-Vu 5:44 09/04/2012 17:04 Va -- 0:55:33 mins
11 your not in the room 3:35 09/11/2011 15:31 -- 0:59:08 mins
12 Neon 3:47 01/01/2013 21:01 Eddie Halliwell 60 DJ M -- 1:02:55 mins

Legend

FE=Flat easy, FF=Flat fast, FS=Flat sprint

CE=Climb easy, CH=Climb hard, CA=Climb attack

IA =Interval attack

Max		220	220	220	220
Age		30	35	40	45
Range		190	185	180	175
60% Conversation pace (warm-up)	60%	114	111	108	105
	65%	123.5	120.25	117	113.75
70% Can hardly speak (starting to work)	70%	133	129.5	126	122.5
	75%	142.5	138.75	135	131.25
80% Hard, gasping, fast cruise	80%	152	148	144	140
	85%	161.5	157.25	153	148.75
90% Very hard, race pace	90%	171	166.5	162	157.5
95% Sprint, flat out!	95%	180.5	175.75	171	166.25
	100%	190	185	180	175

Tim Rogers

Spinning 2013

Mob 07797 762051

Email timhjrogers@gmail.com

Music for the next week of spinn classes: Playlist 130714/170038

Music for the next week of spinn classes: Playlist 130714/170038

Mon 5:30pm and 6:30pm at FitnessFirst

Wed 5:45pm at BodyRox

Both FitnessFirst and BodyRox  offer pay-as-you-go

Having watched the Tour de France 14 July stage up Mont Ventoux which the pros did in 1hour (and I did in about 1 hour 20mins) I was inspired to pull together a set which puts in some Tour de France efforts, without the endurance which would be crippling for non-club riders!

Tracks 1 and 2 provide the warm-up. Then 3,4,5 are the climb. This is 21mins of climbing which might seem a lot but remember that Mont Ventoux is 1hour 20mins and even Alpe D'Huez is 1hour so 21mins is not so bad. You just got to choose a pace and rhythm you can cope with. Good fat-burning 60% to 70% effort at 60 to 75 rpm cadence (pedal speed)

 

Tracks 6,7,8 offer some down-hill and flat, which can be recover for some or a down-hill sprint for others depending how you feel.

 

Tracks 9 and 10 offer some pumpy anthems to stomp your way up again before the final flat-out sprint of Track 11.

 

Then its recovery and relax!

1 Cannonball 3:21 27/04/2013 13:18 Showtek & Justin -- 0:03:21 mins
2 Can\'T Hold Us 4:19 30/06/2013 20:03 Macklemore & -- 0:07:40 mins
3 U2 - Even Better Than The Real Thing (Perfecto Rem -- 0:07:42 mins
4 Copy Control Cat - Phatjak Remix 8:09 05/02/2012 1 -- 0:15:51 mins
5 BT 7:49 16/07/2007 21:35 Various Artists Spinning -- 0:23:40 mins
6 I Believe 2008 (Dabruck & Klein Dub Mix) 3:41 15/0 -- 0:27:21 mins
7 Underworld - Born Slippy Nuxx (Paul Oakenfold Remi -- 0:27:21 mins
8 Mpire (Original Mix) 6:25 02/06/2013 15:53 Moguai -- 0:33:46 mins
9 I\'m A Man (Album Mix) 4:33 30/06/2013 20:03 Black -- 0:38:19 mins
10 The Stroke (Hans-O-Matik Radio Cut) 3:04 04/09/201 -- 0:41:23 mins
11 Keep Your Boots On 3:13 12/06/2011 16:19 Bodyrocke -- 0:44:36 mins
12 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:48:43 mins
13 Sunchyme 6:07 18/08/2007 19:10 Dario G Rpm 35 1 E -- 0:54:50 mins

Legend

FE=Flat easy, FF=Flat fast, FS=Flat sprint

CE=Climb easy, CH=Climb hard, CA=Climb attack

IA =Interval attack

Max		220	220	220	220
Age		30	35	40	45
Range		190	185	180	175
60% Conversation pace (warm-up)	60%	114	111	108	105
	65%	123.5	120.25	117	113.75
70% Can hardly speak (starting to work)	70%	133	129.5	126	122.5
	75%	142.5	138.75	135	131.25
80% Hard, gasping, fast cruise	80%	152	148	144	140
	85%	161.5	157.25	153	148.75
90% Very hard, race pace	90%	171	166.5	162	157.5
95% Sprint, flat out!	95%	180.5	175.75	171	166.25
	100%	190	185	180	175

Tim Rogers

Spinning 2013

Mob 07797 762051

Email timhjrogers@gmail.com