Jersey Rowing Club at British Indoor Rowing Championships

INTRODUCTION

I have previously blogged about my interest in competing at the British Indoor Rowing Championships (Link 1) and there now seems to be interest potentially from both Jersey Rowing Club and the Cross-Fit community to train and enter together as a team.

ABOUT THE EVENT

The British Indoor Rowing Championships is at Lee Valley VeloPark,Saturday 12th Dec 2015. (Link 2) It involves rowing as fast as possible on a Concept2 rower (the type you find in most gyms) for 2000 meters. It takes about 7 minutes (more or less)

THE TRAINING

You can customise a training programme using the Concept2 website (Link 3). I have done this, but is a bit lonely. Working together as a team, at Jersey Rowing Club will help and combining this with some strength and conditioning training (aided by the Cross-Fit community) will greatly help.
Currently plans appear to be to have a strength and conditioning training session at Jersey Rowing Club on Mondays, possibly Tuesdays and Thursdays.

We may also benefit from guidance / support on physio and body-mechanics, as well as Concept2 rower technique. It isn’t just about being strong and fast, success will depend on flexibility, determination, and a host of other things which add up to a great performance.

BEING A TEAM

We could go as individuals, but we may get more media coverage, possibly some sponsorship and definitely will work and support each other better if we go as a team. Whether this actually includes travelling and staying together, or just all wearing the same T-shirt at the event remains to be decided.

COME ALONG

We are having a meeting at Jersey Rowing Club on Tuesday 13 October to discuss all the above, what you need, what you can offer, what we can achieve.

LINKS
http://jerseyadventurists.blogspot.com/2015/09/my-next-challenge-indoor-rowing.html
http://indoorchamps.britishrowing.org/
http://indoorsportservices.co.uk/training/interactive

Can Vauxhaul Movano J16104 fit on Condor Ferries?

Dear Condor

I have booked a van "Over 2.25m high".[Booking Ref: 7027419 ] In fact the van is 2.2 but I decided to be cautious! I am therefore concerned that you advise the following..

The fares quoted online are valid only for standard vehicles or camping/luggage trailers used for leisure travel reasons and so do not apply to exceptional vehicles including but not limited to panel sided vehicles, trailers (other than those listed on our Taking your trailer page) and any other vehicles designed for the carriage of goods regardless of whether you are booking for commercial or leisure reasons.

I have a camper van, the size of a mini-bus and have declared the make, model and type.

Are you able to take my van in your boat?

Tim
Mob 07797762051

Training Programme for Indoor Rowing Champs Saturday 12th Dec 2015

Training Programme for Indoor Rowing Champs Saturday 12th Dec 2015

INDOOR CHAMPIONSHIPS Lee Valley VeloPark, Saturday 12th Dec 2015

Day1: TEST
Day2: Rest
Day3: 1x20'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day4: rest
Day5: 2x15'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day6: rest
Day7: 2x10'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day8: 40'126 - 132HR 65 - 70% 2:26 - 2:13Pace UT2 - Aerobic Endurance
Day9: Rest
Day10: 2x14'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day11: rest
Day12: 2x18'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day13: rest
Day14: 2x15'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day15: 45'126 - 132HR 65 - 70% 2:26 - 2:13Pace UT2 - Aerobic Endurance
Day16: Rest
Day17: 2x17'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day18: rest
Day19: 4x10'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day20: rest
Day21: 2x18'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day22: 2x20'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day23: Rest
Day24: 4x1.5'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day25: rest
Day26: 3x10'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day27: rest
Day28: 4x4'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day29: 50'126 - 132HR 65 - 70% 2:26 - 2:13Pace UT2 - Aerobic Endurance
Day30: Rest
Day31: 10x1'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day32: rest
Day33: 2x12'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day34: rest
Day35: 2x3'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day36: 3x13'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day37: Rest
Day38: 5x1'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day39: rest
Day40: 2x15'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day41: rest
Day42: 3x3'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day43: 3x14'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day44: Rest
Day45: 8x45s'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day46: rest
Day47: 3x13'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day48: rest
Day49: 4x3'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day50: TEST
Day51: Rest
Day52: 6x1.5'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day53: rest
Day54: 3x8'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day55: rest
Day56: 2x5'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day57: 2x16'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day58: Rest
Day59: 6x1'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day60: rest
Day61: 3x10'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day62: rest
Day63: 3x5'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day64: 2x18'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day65: Rest
Day66: 8x45s164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day67: rest
Day68: 3x12'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day69: rest
Day70: 3x6'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day71: 2x15132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day72: Rest
Day73: 6x1.5'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day74: rest
Day75: 2x8'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day76: rest
Day77: 4x2'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day78: 25'126 - 132HR 65 - 70% 2:26 - 2:13Pace UT2 - Aerobic Endurance
Day79: Rest
Day80: 1x3'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day81: rest
Day82: 3x45s 164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day83: rest
Day84: RACE

SOURCE:
http://indoorsportservices.co.uk/training/your_programme?levels[0]=3&levels[1]=7&weeks=12&estTime[0]=07&estTime[1][s]=29&age=50&rhr=43&mhr=170

Jersey just has so many things to do (and some of them are better in the rain!)

HAVE A GO ROW?

As some will know my training for triathlon at the beginning of the year was not going according to plan, so I decided to switch back to rowing for pleasure rather than competition. A couple of events later and I’m in race-mode and thinking I should focus on this for the season.

I made the choice too late for the Sark to Jersey race, but increased my training for the Gorey to Carteret and was pretty confident of my form by the time it came to race-day. Unfortunately the weather conspired to scupper my plans and the event was cancelled.

Notwithstanding this the rowing this year has been great fun and I have taken part in some epic races and some great non-competition events. The Jersey Rowing Club will be hosting a have-a-go-row over the next few weeks so if you are interested look-up Jersey Rowing Club on the web or Facebook.

HAVE A GO TRIATHLON?

Disappointed with the cancellation of the Gorey to Carteret I re-examined by triathlon form and decided to return to my plans set at the beginning of the year, albeit now having missed the Island Games, European Champs and Jersey Triathlon.

The next bit opportunity which is ahead is the Guernsey GraniteMan and I have enjoyed tremendously getting ready for this. Knowing that I’m not at peak performance my efforts have been steady and slow rather than fast and intense. I have been rewarded with an injury free training period.

You can see below my standard training week.

Because I had good base fitness from Gorey to Carteret preparations I have attempted to cram the half-ironman training programme into 8 weeks. Not recommended, nor ideal, but it seems to have worked…so far!

Week 1 run 6 miles, bike 16 miles, swim 1600m
Week 2 run 25miles, bike 68 miles, swim 1800m
Week 3 run 27miles, bike 125 miles, swim 8400m
Week 4 run 29miles, bike 61 miles, swim 7500m
Week 5 run 32miles, bike 144 miles, swim 8400m
Week 6 run 35miles, bike 150 miles, swim 8400m
This week I am on target for run 31miles, bike 150 miles, swim 2700m
I have then 2 weeks to taper, relax and be ready for the race on 13 September

One aspect I have really enjoyed is the open-water swimming. Ironically although the weather has been a bit wet recently (which doesn’t matter when you are swimming!) the dawn swims have been warm and dry. The rain inevitably seems only to arrive from about 8am.

The Jersey Triathlon Club have a number of races left this season and shortly will be re-commencing winter training and coaching. This is a brilliant time to get into triathlon. If you are interested look-up Jersey Triathlon Club on the web or Facebook.

HAVE A GO ADVENTURE?

Both Sandstorm and Silkworth Challenge offer great opportunities for people interested in Challenge events.

SandStorm Adventure Race
New Dedicated Website for the SandStorm Adventure Race coming very soon. Dates for the next event is on the 17th of October 2015

Silkworth Challenge
This is being run in conjunction with Kaz Padidar of Wild Adventures and will consist of a number of physical challenges across all twelve of the islands parishes. The event will open for registration in March 2014, however if you would like to register an interest now, please e-mail: info@silkworthlodge.co.uk

HAVE A GO CLIMBING?

This year, as part of my flexibility work, and as a relaxing alternative to rowing or triathlon I have started rock climbing. The Jersey Climbing Community (Facebook) and the Jersey Climbing Club (Website) offer lots of support, guidance and advice.

The weather recently has been not-so-good, but I have still managed to get 30+ climbs in over the last 3 months and for a beginner that is OK for me. Like the Jersey Triathlon Club the winter provides a great opportunity for beginners to start and get ready for next year: there is a climbing wall, excellent tuition and an opportunity to get fit and be a rock lizard next year.

CONCLUSION

There is plenty to do, and no reason to be bored, even if it does rain!


USEFUL LINKS

These links are useful for planning your activity
Map http://www.timhjrogers.com/chart/
Weather http://www.bbc.co.uk/weather/6296595
Wind http://www.windguru.cz/int/index.php?sc=35643
Tide http://tides.mobilegeographics.com/locations/5469.html
Current http://d1k4o5s4mgbr45.cloudfront.net/wp-content/uploads/2010/02/Tide-streams-around-Jersey.Not-for-navigation.pdf


MY STANDARD TRAINING WEEK

You are welcome to come along and join me for any of these sessions!

Monday - 6:30am pool swim; 12:00pm lunchtime run and 5:40pm climbing
Tuesday - 6:15am swim from Archirondel; 12:00pm lunchtime run and 5:40pm climbing
Wednesday - 6:30am pool swim; 12:00pm lunchtime run and 5:40pm spin class
Thursday - 6:15am swim from Archirondel; 12:00pm lunchtime run and 5:40pm bike
Friday - 6:30am pool swim; 12:00pm lunchtime run and 5:40pm rowing
Saturday - 6:30am long bike from FitnessFirst, short run after and maybe swim in afternoon
Sunday - 6:30am long run (cliff paths or cross-country) and maybe swim in afternoon


THE AUTHOR

I am a triathlete, rower, and open water swimmer who also enjoys kayaking and climbing. If you want to join me in any of these pursuits I have spare bikes, kayaks and harness and a spare seat in the rowing boat! I am always keen to learn more about these pursuits (there is always room to improve) and share what I know. I am especially interested in anyone what wants to try adventure racing, but equally happy just enjoying the outdoors.

Tim HJ Rogers
TimHJRogers@Hougue.Com
07797762051

Getting Started in Triathlon

Getting Started in Triathlon

I’ve written lots of stuff about Triathlon training, tips and advice, but just for you I will see if I can be succinct!

Swim – The club have good coached sessions and I and a few others swim at lunchtimes. When the water is warmer 14deg+ swimming in the sea + wetsuit is easy, fun and safe. If as a novice you swim 1500m, three times a week (broken into warm-up, drills, effort, warm-down) that should be enough.

Bike – Aim for one fast/speed session (spin), one steady session (hills/flats) and one endurance session (Sat or Sun ride) per week and you should be OK.

Run – Same as bike really, 1 x fast, 1 x steady, 1 x long. As an example hill reps on Tuesday, track or 1 mile repeats on Thursday and long-steady on Sunday.

Additionally stretching and strength work is really good!

You’ll have four distinct phases to your training programme

Phase1 Winter/Base  - This is steady,  slow, build-up of stamina and technique getting the basics right
Phase2 Spring/Strength – This is where you build with more emphasis on strength and speed sessions
Phase3 Summer/Race – This is when you cut back on the stamina and focus on pure speed
Phase4 Autumn/ Recovery – This is when you wind-down and recover before re-start all again

You need a programme

You can’t do the same stuff all the time, it gets boring and it will fatigue or break you. So have a programme.

Week1 – Easy recovery, relax. All the sessions are about technique and feel good
Week2 – Harder. This is when you start to work a bit harder, more hours, more miles etc
Week3 – Very hard. This is where you are getting used to being tired and coping
Week4 – Yikes! This is about mental toughness, Will you break? Next week will be easy!
And then go back to week 1 again, recover and repeat the cycle.

You need a plan

Use the Tri Club Website and FaceBook to plan out some races that you want to target, starting with the short/novice events and building up over time.

So what do I do…? Well a novice wouldn't do this but this is what I do and as you can see it pretty much follows the formula I have outlined above.

Mon - 6:30am swim 5:30pm 2 x Spinn Class (speed work)
Tue - 6:30am easy swim 5:30pm Hills Running 8 x Westmount Hill (strength work)
Wed 6:30am swim 5:45pm 1 x Spinn Class (speed work)
Thurs (Rest), Maybe 5:30pm easy jog, if I feel good.
Fri 6:30am swim 5:30pm Run maybe 10K as intervals along WestPark shortish and fastish
Sat 8:30am long steady bike (with some hills and speed bits) overall 3hours +
Sun 8:30am long steady run (possibly x-country or dunes) overall 2hours +

TimHJRogers Mob 07797762051


 

It's All Good: Forget about Comparisons | Runner's World

http://www.runnersworld.com/advice/its-all-good?cid=socMOT_20140913_31526606


Sent from my iPad Skype timhjrogers Mob 07797762051

How to Prevent Common Running Injuries | Runner's World

http://www.runnersworld.com/injury-prevention-recovery/how-to-prevent-common-running-injuries?cid=socHE_20140913_31526736


Sent from my iPad Skype timhjrogers Mob 07797762051

Re-organise of Training, Advice and Playlists

Re-organise of Training, Advice and Playlists

The BLOG http://swimbikerunparty.blogspot.com/  is being modestly changed and re-focussed.

I have used this to record my training, training advice and upload the playlists that I use for my spin classes. This however is an eclectic mix so I have decided to review and re-organise as follows

SWIMBIKERUNPARTY

http://swimbikerunparty.blogspot.com/ 

This will be used for news, reviews, posting articles and videos as well as sharing other people’s articles and videos relating to sport, fitness, health, wellbeing and more. Given y triathlon background the focus will remain swim, bike, run and other associated training including strength, flexibility, and more, but it isn’t exclusively about triathlon and I will post items including crossfit, parcour and more.

TIMHJROGERSTRAINING

http://timhjrogerstraining.blogspot.com/

This will be used for recording my personal training diary, in part to share my training with others who may wish to join in and also with coaches, trainers or other athletes who might like to review, comment or advise on my I may improve my training and race outcomes.

SPINNPLAYLISTS

http://spinnplaylists.blogspot.com/

This will be used for listing the playlists of music that I use in my spin classes  and let people know what’s planned as well as invite them to make comments and suggestions about the music which motivates them.

               

CONTACT

If you are interested in contributing articles to any of the above blogs please don’t hesitate to contact me. I’m not ‘selling’ anything so have no problem promoting other people’s products, services, ideas and suggestions provided that they are great people, with good ideas, which really work. No hocus- pocus, weird unscientific ideas  or whacky claims. But there is plenty of space for ideas about strength, flexibility, accuracy, endurance, power, speed, nutrition, sleep and recovery.

Tim HJ Rogers

Email TimHJRogers@Hougue.Com

Mob 07797762051

Playlist 140908/70143

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Playlist5 140908/70143

1 U2 - Even Better Than The Real Thing (Perfecto Rem -- 0:00:02 mins
2 Ready To Go 2:40 16/07/2007 21:10 Republica 60 MPE -- 0:02:42 mins
3 I See You Baby (Fatboy Slim Remix) 2:23 16/07/2007 -- 0:05:05 mins
4 American idiot 2:54 15/08/2007 21:15 greenday MPE -- 0:07:59 mins
5 maroon5_maps 3:08 23/08/2014 18:40 MPEG audio fi -- 0:11:07 mins
6 Love Removal Machine 4:14 29/01/2011 21:12 The Cul -- 0:15:21 mins
7 She Sells Sanctuary 4:25 03/11/2007 07:43 The Cult -- 0:19:46 mins
8 ACDC - TNT (Kazzy Rock This Mash-Up) 5:24 26/05/20 -- 0:25:10 mins
9 The Buzz (Original Mix) 4:27 11/05/2014 12:02 Timm -- 0:29:37 mins
10 edsheeran_dont 3:35 23/08/2014 18:40 MPEG audio -- 0:33:12 mins
11 onerepublic_whentheloverunsout 3:59 23/08/2014 18: -- 0:37:11 mins
12 Vertigo 3:12 15/08/2007 20:39 U2 60 MPEG audio fil -- 0:40:23 mins
13 Original Hardcore (Radio Edit) 3:01 23/08/2014 19: -- 0:43:24 mins
14 U2 - Elevation 3:37 22/05/2007 22:22 MPEG audio -- 0:47:01 mins
15 Holiday 3:53 15/08/2007 21:15 greenday MPEG audio -- 0:50:54 mins
16 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 0:55:34 mins
17 onerepublic_lookingatthestars 7:20 23/08/2014 18:5 -- 1:02:54 mins
18 Preston (Original Club Mix) 6:37 26/05/2014 13:49 -- 1:09:31 mins

---

EFFORT GUIDE
5= easy, converstion pace, ZONE2 - Starting to work just a little and you can feel your HR rise
6= moderately hard, able to talk, ZONE2+ - Working but sustainable, able to talk in full sentences
7= hard, just about able to speak, ZONE3 - Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8= very hard, short of breath, ZONE4 - Triathlon distance race pace
9= very very hard, gasping, ZONE5 - 10k run race pace
10= max effort, flat out, ZONE5+ - about 1min of effort

SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness

INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs!

SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts.

EFFORT GUIDE
Zone 1 ("Warm Up") = 65-82% of AT
Zone 2 ("Fat Burning") = 82-89% of AT
Zone 3 ("Aerobic") = 89-94% of AT
Zone 4 ("Anaerobic") = 94-100% of AT
Zone 5 ("Speed/Power") = 100-106% of AT

Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf

Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes).

Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal.

Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable.

Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training.

Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5.

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

Return

Playlist 140908/70108

---

Playlist5 140908/70108

2 U2 - Even Better Than The Real Thing (Perfecto Rem -- 0:00:02 mins
3 Ready To Go 2:40 16/07/2007 21:10 Republica 60 MPE -- 0:02:42 mins
4 I See You Baby (Fatboy Slim Remix) 2:23 16/07/2007 -- 0:05:05 mins
5 American idiot 2:54 15/08/2007 21:15 greenday MPE -- 0:07:59 mins
6 maroon5_maps 3:08 23/08/2014 18:40 MPEG audio fi -- 0:11:07 mins
7 ACDC - TNT (Kazzy Rock This Mash-Up) 5:24 26/05/20 -- 0:16:31 mins
8 edsheeran_dont 3:35 23/08/2014 18:40 MPEG audio -- 0:20:06 mins
9 The Buzz (Original Mix) 4:27 11/05/2014 12:02 Timm -- 0:24:33 mins
10 Preston (Original Club Mix) 6:37 26/05/2014 13:49 -- 0:31:10 mins
11 onerepublic_whentheloverunsout 3:59 23/08/2014 18: -- 0:35:09 mins
12 Vertigo 3:12 15/08/2007 20:39 U2 60 MPEG audio fil -- 0:38:21 mins
13 Original Hardcore (Radio Edit) 3:01 23/08/2014 19: -- 0:41:22 mins
14 U2 - Elevation 3:37 22/05/2007 22:22 MPEG audio -- 0:44:59 mins
15 Holiday 3:53 15/08/2007 21:15 greenday MPEG audio -- 0:48:52 mins
16 onerepublic_lookingatthestars 7:20 23/08/2014 18:5 -- 0:56:12 mins

---

EFFORT GUIDE
5= easy, converstion pace, ZONE2 - Starting to work just a little and you can feel your HR rise
6= moderately hard, able to talk, ZONE2+ - Working but sustainable, able to talk in full sentences
7= hard, just about able to speak, ZONE3 - Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8= very hard, short of breath, ZONE4 - Triathlon distance race pace
9= very very hard, gasping, ZONE5 - 10k run race pace
10= max effort, flat out, ZONE5+ - about 1min of effort

SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness

INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs!

SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts.

EFFORT GUIDE
Zone 1 ("Warm Up") = 65-82% of AT
Zone 2 ("Fat Burning") = 82-89% of AT
Zone 3 ("Aerobic") = 89-94% of AT
Zone 4 ("Anaerobic") = 94-100% of AT
Zone 5 ("Speed/Power") = 100-106% of AT

Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf

Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes).

Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal.

Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable.

Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training.

Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5.

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

Return

Playlist 140908/65236

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Playlist5 140908/65236

1 U2 - Even Better Than The Real Thing (Perfecto Rem -- 0:00:02 mins
2 Ready To Go 2:40 16/07/2007 21:10 Republica 60 MPE -- 0:02:42 mins
3 I See You Baby (Fatboy Slim Remix) 2:23 16/07/2007 -- 0:05:05 mins
4 American idiot 2:54 15/08/2007 21:15 greenday MPE -- 0:07:59 mins
5 maroon5_maps 3:08 23/08/2014 18:40 MPEG audio fi -- 0:11:07 mins
6 ACDC - TNT (Kazzy Rock This Mash-Up) 5:24 26/05/20 -- 0:16:31 mins
7 edsheeran_dont 3:35 23/08/2014 18:40 MPEG audio -- 0:20:06 mins
8 The Buzz (Original Mix) 4:27 11/05/2014 12:02 Timm -- 0:24:33 mins
9 Preston (Original Club Mix) 6:37 26/05/2014 13:49 -- 0:31:10 mins
10 onerepublic_whentheloverunsout 3:59 23/08/2014 18: -- 0:35:09 mins
11 Vertigo 3:12 15/08/2007 20:39 U2 60 MPEG audio fil -- 0:38:21 mins
12 Original Hardcore (Radio Edit) 3:01 23/08/2014 19: -- 0:41:22 mins
13 U2 - Elevation 3:37 22/05/2007 22:22 MPEG audio -- 0:44:59 mins
14 Holiday 3:53 15/08/2007 21:15 greenday MPEG audio -- 0:48:52 mins
15 onerepublic_lookingatthestars 7:20 23/08/2014 18:5 -- 0:56:12 mins

---

EFFORT GUIDE
5= easy, converstion pace, ZONE2 - Starting to work just a little and you can feel your HR rise
6= moderately hard, able to talk, ZONE2+ - Working but sustainable, able to talk in full sentences
7= hard, just about able to speak, ZONE3 - Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8= very hard, short of breath, ZONE4 - Triathlon distance race pace
9= very very hard, gasping, ZONE5 - 10k run race pace
10= max effort, flat out, ZONE5+ - about 1min of effort

SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness

INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs!

SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts.

EFFORT GUIDE
Zone 1 ("Warm Up") = 65-82% of AT
Zone 2 ("Fat Burning") = 82-89% of AT
Zone 3 ("Aerobic") = 89-94% of AT
Zone 4 ("Anaerobic") = 94-100% of AT
Zone 5 ("Speed/Power") = 100-106% of AT

Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf

Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes).

Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal.

Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable.

Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training.

Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5.

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

Return

Playlist 140826/205642

---

Playlist5 140826/205642

1 markknight_yougotlove 7:36 19/08/2014 22:10 MPEG -- 0:07:36 mins
2 Cowgirl 4:57 02/06/2013 15:40 Underworld MPEG aud -- 0:12:33 mins
3 Valentine - Original Mix 7:21 22/05/2007 22:22 Ste -- 0:19:54 mins
4 Grounds for Divorce 3:39 31/07/2011 17:14 Elbow M -- 0:23:33 mins
5 Blade Trinity Soundtrack - Rob Dougan - Clubbed To -- 0:23:33 mins
6 Belsunce breakdown 3:58 12/06/2011 16:20 Bouga-Akh -- 0:27:31 mins
7 edsheeran_dont 3:35 23/08/2014 18:40 MPEG audio -- 0:31:06 mins
8 spinning_africa 3:23 15/02/2014 20:06 MPEG audio -- 0:34:29 mins
9 onerepublic_whentheloverunsout 3:59 23/08/2014 18: -- 0:38:28 mins
10 Original Hardcore (Radio Edit) 3:01 23/08/2014 19: -- 0:41:29 mins
11 Paul Oakenfold - Ready Steady Go 4:49 27/03/2012 0 -- 0:46:18 mins
12 maroon5_maps 3:08 23/08/2014 18:40 MPEG audio fi -- 0:49:26 mins
13 markknight_downpipe 7:14 19/08/2014 22:09 MPEG a -- 0:56:40 mins
14 Hustle & Bustle (Original Mix) 7:36 11/05/2014 12: -- 1:04:16 mins
15 Jacks Funk (Original Mix) 7:14 15/02/2014 20:11 Th -- 1:11:30 mins
16 best_I_ever_had 3:37 11/05/2014 12:30 MPEG audio -- 1:15:07 mins
17 workitout 3:42 23/08/2014 18:39 MPEG audio file -- 1:18:49 mins
18 onerepublic_lookingatthestars 7:20 23/08/2014 18:5 -- 1:26:09 mins
19 The Dance Hut Chapter One (Continuous DJ Mix 2) 1: -- 1:27:09 mins
20 The Dance Hut Chapter One (Continuous DJ Mix 1) 1: -- 1:28:09 mins
21 Stronger (Original Club Mix) 5:28 31/07/2011 16:59 -- 1:33:37 mins
22 Paul Oakenfold - Faster Kill Pussycat (Feat. Britt -- 1:33:37 mins
23 DARE 4:04 22/05/2007 22:22 Gorillaz 80 MPEG audio -- 1:37:41 mins
24 Addicted To Bass 3:49 15/08/2007 20:43 Puretone M -- 1:41:30 mins
25 Confusion 8:23 11/09/2011 20:34 New Order MPEG au -- 1:49:53 mins
26 Paul Oakenfold - Switch On 4:05 31/07/2011 16:42 P -- 1:53:58 mins
27 u dont know me 5:10 29/06/2014 20:17 u dont know m -- 1:59:08 mins

---

EFFORT GUIDE
5= easy, converstion pace, ZONE2 - Starting to work just a little and you can feel your HR rise
6= moderately hard, able to talk, ZONE2+ - Working but sustainable, able to talk in full sentences
7= hard, just about able to speak, ZONE3 - Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8= very hard, short of breath, ZONE4 - Triathlon distance race pace
9= very very hard, gasping, ZONE5 - 10k run race pace
10= max effort, flat out, ZONE5+ - about 1min of effort

SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness

INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs!

SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts.

EFFORT GUIDE
Zone 1 ("Warm Up") = 65-82% of AT
Zone 2 ("Fat Burning") = 82-89% of AT
Zone 3 ("Aerobic") = 89-94% of AT
Zone 4 ("Anaerobic") = 94-100% of AT
Zone 5 ("Speed/Power") = 100-106% of AT

Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf

Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes).

Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal.

Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable.

Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training.

Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5.

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

Return

The future is bright for Jersey, but the timing is now or never!

The future is bright for Jersey, but the timing is now or never!

SPORT & TOURISM OPPORTUNITES

We already have a fantastic environment for sport and it is amazing what people will spent to realise their sporting goals. People think nothing of jumping on a plane and staying in a hotel just to run 10k. I once flew to Birmingham for the Indoor Rowing Champs. I came 4th in 6min and 40secs. That trip worked out at 100 per minute and I loved it.

Jersey coaches including Nick Saunders and Tony Williams already export & promote Jersey by providing on-line coaching to hundreds of athletes all work the world. HeathHaus is recognition that people care about their health and will pay a premium for great facilities. There are so many examples. However there is no joined-up approach to integrate our resources and market Jersey. There is nowhere other than perhaps Club LaSanta in Lanzarote that you will find so many physios, medics, coaches, athletes, and facilities in an area 40 miles square. Our capacity to host the Island Games is testimony to the opportunities that exist every day, of every year not just Island Games 2015.

I am working to help better co-ordinate and leverage the Island Games, Youth Games and Commonwealth Games. Our ambition should be to share resources, talent, coaching and management. To combine, collaborate, co-operate and communicate to become a centre of excellence which offers a joined-up approach to sport and health and a performance programme that can lead from Youth Games -> Island Games -> Commonwealth Games and then, being part of GB for the Olympics. We can only do this, if we work as a team!

There are many world-class events that we could host here in Jersey.

SPORT & BUSINESS OPPORTUNITES

70 countries participated in the Glasgow Games. 200 world leaders. 7000 athletes. 5 billion viewers. Did Jersey realise the true potential of working with these people, these organisations and promoting itself to that audience?

I was invited to meet David Cameron at No 10, and he talked about the need to inspire, the need to train hard, and the benefits for the whole community in sport, in health and in business. I don t believe we have realised the potential that can be gained by working alongside Team GB or Team Australia or the business and export opportunities.

Success in sport is seen on the track, in the court, on the road. But there are opportunities in Marketing, Management, Coaching and Technology. We are looking for the best athletes, but why not also the next Seb Coe? Why don t the IoD put forward their best directors, the Institute of Marketing their best marketers or the Institute of Management their best manager to work along-side the performance management teams of England, New Zealand, Jamaica.

The next Commonwealth Games should make the other nations envious of our ability behind the scenes as well as on the field of play. The talent that has made Jersey an offshore finance centre is about enterprise, goals, drive and could be equally used in Sport Management. We often say business can lean a lot from Sport, but Clive Woodward was perhaps the first to suggest that sport can learn a whole lot from business!

If we do this then it is another reason for people all over the Commonwealth to come to Jersey to learn from us and buy our services.

SPORT-TECH JERSEY

Athletes want data to improve performance: top teams use wind tunnels, and wearable devices for speeds, power, heart rate, calories. Jersey s Gigabit + Digital Jersey + Google would be a great combination to develop these technologies into real-time feedback systems which go directly to the coach. In Formula 1 the data from the car goes directly to the engineers who give advice to the driver over the radio. Supposing we could do this for athletes and coaches, just think of the potential for feedback and improvement.

Many people now video on their phone, or maybe have those small GoPro cameras on their helmet. Suppose, using a product like Google glasses, the coach could see what the athlete sees as they are performing. Suppose the glasses had a heads-up display like a fighter plane which told the athlete where their rivals are, and how they are performing in real time! This would completely change race strategy in the way that radios and team cars have changed the way the Tour de France is won.

Suppose all this information went directly to your TV, so that the next time you watch the Olympics you can select an athlete and watch their speeds, power, heart rate, calories. You could even see what they see, though their eyes, if they are wearing Google glasses. This would completely revolutionise sport, participation and engagement.

There is nothing new in anything outlined above. These are all existing jig-saw pieces, but I believe that Jersey s Gigabit + Digital Jersey + Google would be perfect partners to prototype something in Jersey for the Island Games, the Commonwealth Games and maybe the Olympics.

Jersey wants to diversify from the Finance Industry and develop Digital Jersey. This seems an exciting opportunity, particularly because of the other applications (see below)

DIGITAL HEALTH

If we replace the word athlete with patient and the word coach with doctor we now have a new way of delivering digital health care to a community.

Athlete data now becomes health data and performance becomes wellbeing. Instead of an athlete being coached by someone track-side, or remotely the same concepts can be used to allow Doctors or Specialists to support patients thousands of miles away.

There has been a lot of work by Jersey s Heart Doctor Andy Mitchel on this, and I believe that Digital Heath is a huge opportunity for Jersey.

THE WAY FORWARD

I am not the expert, I don t have a new widget that will do all this today, but I have drive and passion and I believe Jersey has all the components (time, talent, technology, cash, enterprise) to make the above possible.

I am really keen to build and promote opportunities which will engage and excite our whole community, potentially linking this to TEDxYouth and creating both business opportunities and sport performance.

Uba Team enter the The Silkworth Challenge

Uba Team enter the The Silkworth Challenge

ABOUT THE CHALLENGE

The Silkworth Challenge is being run in conjunction with Kaz Padidar of Wild Adventures and will consist of a number of physical challenges across all twelve of the islands parishes.

The challenge begins at dawn on Saturday 6 September with a coasteering leg from Gr ve de Lecq to Devil s Hole on the north coast and will see teams competing in the ten stage relay either at sea, along cliff paths or on roads. Competitors will run, cycle, canoe, swim or kayak their way around the Island before returning to Gr ve de Lecq for sunset.

ABOUT THE UBA TEAM

Ruthie Hawkesford is captain for the Uba Team which comprises
Timhjrogers@gmail.com
Graeme Fairlie ,
Zebastian Larsson ,
Katie Killip ,
Emily Devon ,
Wiola Mielczarek ,
Ellie Johnson ,
Ben Davies ,
Jason Wyse

FOLLOW US AND SUPPORT US

We will be posting photos and videos of our training and racing. We will also be running a live feed during the event. You can support us, be part of our Helping Crew (following in a vehicle and helping with photos and videos) and you can be one of our sponsors or fund raisers.

Details of the #tag to follow, the Twitter and Facebook will follow soon. We will also advise our Just Giving page.

WHAT THE UBA TEAM WILL BE DOING

Stage 1 1hr30 2hrs
Coasteering Route Greve De Lecq to Devil s Hole http://gb.mapometer.com/swimming/route_3691641.html

Stage 2 45mins 1hr30
Running Route Devil s Hole to Bouley Bay
http://gb.mapometer.com/running/route_3691672.html

Stage 3 30mins 1hr
Cycling Route Bouley Bay to St. Catherine s
http://gb.mapometer.com/cycling/route_3691700.html

Stage 4 45mins 1hr30
Kayaking Route - St. Catherine s to Gorey Harbour
http://gb.mapometer.com/canoeing/route_3691715.html

Stage 5 30mins 1hr
Cycling Route Gorey Harbour to Old Albert Pier
http://gb.mapometer.com/cycling/route_3691725.html

Stage 6 30mins 1hr
Rowing Route Old Albert Pier to St. Aubin s Harbour
http://gb.mapometer.com/canoeing/route_3691742.html

Stage 7 20mins 40mins
Running Route St. Aubin s Harbour to Ouaisne Bay
http://gb.mapometer.com/running/route_3691779.html

Stage 8 30mins 1hr
Swimming Route Ouaisne Bay to St. Brelade s Pier
http://gb.mapometer.com/swimming/route_3691784.html

Stage 9 30mins 1hr
Cycling Route St. Brelade s Pier to L Etacq
http://gb.mapometer.com/cycling/route_3691821.html

Stage 10 30mins 1hr
Running Route L Etacq to Greve De Lecq
http://gb.mapometer.com/running/route_3691848.html

ABOUT SILKWORTH LODGE

Silkworth Charity Group provides help to those who are suffering with alcohol or drug addiction and is the umbrella for our 3 main charities which are as follows:

The Families in Recovery Trust Silkworth Lodge Rehabilitation Centre - Primary Treatment
Jersey Council on Alcoholism 26/28 West Park Avenue - Secondary Treatment
Weston Healthcare Foundation

Silkworth Lodge is the only residential rehabilitation treatment centre in the Channel Islands. It is a non-profit organisation, owned and administered by The Families in Recovery Trust, to support those with drug and alcohol dependency, together with their families.

The abstinence-based rehabilitation programme is an eight to twelve week course, based on the 12 step programme of recovery . This programme has a very high success rate of patients staying clean and sober after discharge.

The event will be led by Kazz Padidar from local adventure company Wild Adventures who has designed each stage. He said: Our Island is a playground for the adventure enthusiast with an amazing variety of outdoor pursuits to choose from and the locations to do them in. Overcoming our fears, and challenging ourselves, allows us to realise our full potential, just as the same determination helps addicts overcome substance abuse, which is why I am proud to help Silkworth in such a imaginative and original way.

It will include all 12 parishes to reflect the 12 Step recovery programme used by Silkworth to help Islanders kick their drug or alcohol addictions.

The Charity s Chief Executive Officer Jason Wyse said: The purpose of the event is to raise funds for our work and also to raise the profile of Silkworth Charity Group in its vital work helping to rebuild lives, families and relationships devastated by substance abuse.

It has been designed to test each competitor s endurance and fitness and their team s ability to work together to achieve a common goal. This is the ethos that underpins our work every day as we help Islanders to recover from addiction and to lead lives free from substance abuse - for their well- being, the peace of mind of their families and for the benefit of the Island community.


See Silkworth http://www.silkworthlodge.co.uk/


CONTACT

Tim HJ Rogers
Email TimHJRogers@Hougue.Com
Mob 07797762051


F:\data2014\Hougue Swim Bike Run Party\BLOG 2014-01-18 Building Team Jersey.doc

Playlist 140819/213922

---

Playlist5 140819/213922

1 move on up 3:51 02/12/2012 20:53 primal scream - s -- 0:03:51 mins
2 Right Here, Right Now 6:28 01/05/2012 05:57 Fatboy -- 0:10:19 mins
3 I See You Baby (Fatboy Slim Remix) 2:23 16/07/2007 -- 0:12:42 mins
4 I Need You Tonight (Full Length Version) 3:36 26/1 -- 0:16:18 mins
5 Kalifornia 5:53 02/12/2012 20:56 Fatboy Slim AAC -- 0:22:11 mins
6 The Rockafeller Skank 5:52 02/01/2013 20:43 Fatboy -- 0:28:03 mins
7 Build It Up,Tear It Down 5:06 02/12/2012 20:56 Fat -- 0:33:09 mins
8 Primal Scream / Loaded 4:21 23/06/2007 12:11 Prima -- 0:37:30 mins
9 Good Times (With Jimmy Barnes) 3:54 26/11/2011 16: -- 0:41:24 mins
10 Rocks 3:37 23/06/2007 12:14 Primal Scream 40 AAC a -- 0:45:01 mins
11 Elegantly Wasted 4:32 31/07/2011 16:59 Inxs MPEG -- 0:49:33 mins
12 Pretty Vegas 3:25 02/12/2012 20:50 INXS MPEG audi -- 0:52:58 mins
13 Praise You 5:24 31/07/2011 17:11 Fatboy Slim AAC -- 0:58:22 mins
14 Wonderful Night 4:47 22/05/2007 22:22 Fatboy Slim -- 1:03:09 mins
15 You\'re Not From Brighton 5:21 02/12/2012 20:56 Fa -- 1:08:30 mins
16 Sho Nuff 3:21 02/12/2012 20:57 Fatboy Slim Purcha -- 1:11:51 mins

---

EFFORT GUIDE
5= easy, converstion pace, ZONE2 - Starting to work just a little and you can feel your HR rise
6= moderately hard, able to talk, ZONE2+ - Working but sustainable, able to talk in full sentences
7= hard, just about able to speak, ZONE3 - Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8= very hard, short of breath, ZONE4 - Triathlon distance race pace
9= very very hard, gasping, ZONE5 - 10k run race pace
10= max effort, flat out, ZONE5+ - about 1min of effort

SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness

INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs!

SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts.

EFFORT GUIDE
Zone 1 ("Warm Up") = 65-82% of AT
Zone 2 ("Fat Burning") = 82-89% of AT
Zone 3 ("Aerobic") = 89-94% of AT
Zone 4 ("Anaerobic") = 94-100% of AT
Zone 5 ("Speed/Power") = 100-106% of AT

Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf

Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes).

Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal.

Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable.

Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training.

Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5.

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

Return

Playlist 140819/213710

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Playlist5 140819/213710

1 move on up 3:51 02/12/2012 20:53 primal scream - s -- 0:03:51 mins
2 Right Here, Right Now 6:28 01/05/2012 05:57 Fatboy -- 0:10:19 mins
3 I See You Baby (Fatboy Slim Remix) 2:23 16/07/2007 -- 0:12:42 mins
4 I Need You Tonight (Full Length Version) 3:36 26/1 -- 0:16:18 mins
5 Kalifornia 5:53 02/12/2012 20:56 Fatboy Slim AAC -- 0:22:11 mins
6 The Rockafeller Skank 5:52 02/01/2013 20:43 Fatboy -- 0:28:03 mins
7 Build It Up,Tear It Down 5:06 02/12/2012 20:56 Fat -- 0:33:09 mins
8 Primal Scream / Loaded 4:21 23/06/2007 12:11 Prima -- 0:37:30 mins
9 Good Times (With Jimmy Barnes) 3:54 26/11/2011 16: -- 0:41:24 mins
10 Rocks 3:37 23/06/2007 12:14 Primal Scream 40 AAC a -- 0:45:01 mins
11 Elegantly Wasted 4:32 31/07/2011 16:59 Inxs MPEG -- 0:49:33 mins
12 Pretty Vegas 3:25 02/12/2012 20:50 INXS MPEG audi -- 0:52:58 mins
13 Sho Nuff 3:21 02/12/2012 20:57 Fatboy Slim Purcha -- 0:56:19 mins
14 Praise You 5:24 31/07/2011 17:11 Fatboy Slim AAC -- 1:01:43 mins
15 Wonderful Night 4:47 22/05/2007 22:22 Fatboy Slim -- 1:06:30 mins
16 You\'re Not From Brighton 5:21 02/12/2012 20:56 Fa -- 1:11:51 mins

---

EFFORT GUIDE
5= easy, converstion pace, ZONE2 - Starting to work just a little and you can feel your HR rise
6= moderately hard, able to talk, ZONE2+ - Working but sustainable, able to talk in full sentences
7= hard, just about able to speak, ZONE3 - Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8= very hard, short of breath, ZONE4 - Triathlon distance race pace
9= very very hard, gasping, ZONE5 - 10k run race pace
10= max effort, flat out, ZONE5+ - about 1min of effort

SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness

INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs!

SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts.

EFFORT GUIDE
Zone 1 ("Warm Up") = 65-82% of AT
Zone 2 ("Fat Burning") = 82-89% of AT
Zone 3 ("Aerobic") = 89-94% of AT
Zone 4 ("Anaerobic") = 94-100% of AT
Zone 5 ("Speed/Power") = 100-106% of AT

Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf

Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes).

Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal.

Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable.

Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training.

Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5.

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

Return

Playlist 140819/213104

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Playlist5 140819/213104

1 Wonderful Night 4:47 22/05/2007 22:22 Fatboy Slim -- 0:04:47 mins
2 Right Here, Right Now 6:28 01/05/2012 05:57 Fatboy -- 0:11:15 mins
3 I See You Baby (Fatboy Slim Remix) 2:23 16/07/2007 -- 0:13:38 mins
4 Kalifornia 5:53 02/12/2012 20:56 Fatboy Slim AAC -- 0:19:31 mins
5 The Rockafeller Skank 5:52 02/01/2013 20:43 Fatboy -- 0:25:23 mins
6 Build It Up,Tear It Down 5:06 02/12/2012 20:56 Fat -- 0:30:29 mins
7 You\'re Not From Brighton 5:21 02/12/2012 20:56 Fa -- 0:35:50 mins
8 Sho Nuff 3:21 02/12/2012 20:57 Fatboy Slim Purcha -- 0:39:11 mins
9 Praise You 5:24 31/07/2011 17:11 Fatboy Slim AAC -- 0:44:35 mins
10 2 03/10/2013 03:14 -- 0:47:49 mins

---

EFFORT GUIDE
5= easy, converstion pace, ZONE2 - Starting to work just a little and you can feel your HR rise
6= moderately hard, able to talk, ZONE2+ - Working but sustainable, able to talk in full sentences
7= hard, just about able to speak, ZONE3 - Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8= very hard, short of breath, ZONE4 - Triathlon distance race pace
9= very very hard, gasping, ZONE5 - 10k run race pace
10= max effort, flat out, ZONE5+ - about 1min of effort

SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness

INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs!

SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts.

EFFORT GUIDE
Zone 1 ("Warm Up") = 65-82% of AT
Zone 2 ("Fat Burning") = 82-89% of AT
Zone 3 ("Aerobic") = 89-94% of AT
Zone 4 ("Anaerobic") = 94-100% of AT
Zone 5 ("Speed/Power") = 100-106% of AT

Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf

Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes).

Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal.

Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable.

Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training.

Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5.

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

Return

Playlist 140819/212029

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Playlist5 140819/212029

1 Martin Solveig - Everybody ( Edit Version ) 4:09 1 -- 0:04:09 mins
2 Commander 3:41 12/02/2011 17:49 Kelly Rowland Feat -- 0:07:50 mins
3 Sweat (Snoop Dogg vs. David Guetta) [Remix] 3:16 1 -- 0:11:06 mins
4 Delirious 3:06 12/06/2011 16:21 David Guetta MPEG -- 0:14:12 mins
5 Sexy Bitch (Featuring Akon) 3:16 15/09/2013 14:56 -- 0:17:28 mins
6 Love is gone (Fred Rister & Jo 3:21 26/11/2011 17: -- 0:20:49 mins
7 Money (Radio Edit) 3:06 12/06/2011 16:21 David Gue -- 0:23:55 mins
8 Night Of Your Life (Feat. Jennifer Hudson) 3:42 26 -- 0:27:37 mins
9 Where Them Girls At (ft. Nicki Minaj & Flo Rida) 3 -- 0:30:37 mins
10 tomorrow can wait 3:07 26/11/2011 16:57 david guet -- 0:33:44 mins
11 Gettin\' Over You (Extended) 5:57 20/05/2011 22:50 -- 0:39:41 mins
12 Play Hard (feat. Ne-Yo & Akon) 3:21 02/12/2012 21: -- 0:43:02 mins
13 Turn Me On (Clean) 3:20 03/04/2012 06:47 David Gue -- 0:46:22 mins
14 Where Them Girls At 3:31 15/10/2011 09:54 David Gu -- 0:49:53 mins
15 I Can Only Imagine 3:35 06/08/2012 22:00 David Gue -- 0:53:28 mins
16 Club Can\'t Handle Me 3:53 20/08/2010 07:37 Flo Ri -- 0:57:21 mins
17 Titanium (Feat. Sia) 4:05 03/04/2012 21:48 David G -- 1:01:26 mins
18 Metropolis 5:00 01/01/2013 20:56 David Guetta & Ni -- 1:06:26 mins
19 Who\'s That Chick 3:48 15/10/2011 09:54 David Guet -- 1:10:14 mins

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EFFORT GUIDE
5= easy, converstion pace, ZONE2 - Starting to work just a little and you can feel your HR rise
6= moderately hard, able to talk, ZONE2+ - Working but sustainable, able to talk in full sentences
7= hard, just about able to speak, ZONE3 - Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8= very hard, short of breath, ZONE4 - Triathlon distance race pace
9= very very hard, gasping, ZONE5 - 10k run race pace
10= max effort, flat out, ZONE5+ - about 1min of effort

SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness

INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs!

SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts.

EFFORT GUIDE
Zone 1 ("Warm Up") = 65-82% of AT
Zone 2 ("Fat Burning") = 82-89% of AT
Zone 3 ("Aerobic") = 89-94% of AT
Zone 4 ("Anaerobic") = 94-100% of AT
Zone 5 ("Speed/Power") = 100-106% of AT

Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf

Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes).

Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal.

Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable.

Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training.

Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5.

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

Return