Guest EPCC Posted August 17, 2012 Report Share Posted August 17, 2012 Thinking of trying to organise a training group for 12/13 It will be a bit of an experiment but will need your commitment Plan is to peak by April May 13 I want to do tests and weight measurements it will be open to all but note it will be hard You will be expected to record every training event and do a 20 week weight programme in the first quarter / second If you want in post ps this takes a lot of my time so commit to it or don't waste my time Charlie you are already in working on weight and core training schedule after advice from trainer Quote Link to comment Share on other sites More sharing options...
Alan Fox Posted August 17, 2012 Report Share Posted August 17, 2012 Count me in. Cheers Alan F Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Tom Hill Posted August 17, 2012 2023 Subscriptions Report Share Posted August 17, 2012 Billy Count me in. I followed it about 80% last year, due to work commitments, up until I cut my knee and then had to adapt a bit afterwards but it made a huge difference. Tom Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Ramsay Posted August 18, 2012 2023 Subscriptions Report Share Posted August 18, 2012 Billy, I'll chat to you tomorrow, but think I'm in. Only issue is that I cannot guarantee that I'll be able to make many group training sessions - not sure if that is an issue. Cheers, R Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted August 22, 2012 Report Share Posted August 22, 2012 Update on what you will be signing up for In the main you will be signing up to periodised training plan based on the following periods 8 weeks base 8 weeks build 4 weeks intensity 4 weeks peak ? Race Each phase will be 3 weeks training 1 week testing or recovery some of the harder session may require two weeks on and one rest recovery running along side this will be a strength training programme also utilising the taxc web site and Turbo training sessions plus others Sample base session will be long easy run either high cadence or low cadence easy efforts I endurance turbo session 1 technique turbo session 2 gym sessions 5 sessions per week Also I would recommend that you record what you do Equipment needed turbo trainer heart rate cadance and or power plus more importantly your commitment Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions charlie p Posted August 22, 2012 2023 Subscriptions Report Share Posted August 22, 2012 Looking forward to it already. Ramsay do not think we r training together as such just doing the same programme but would be nice if we could incorporate a track session once a week just so I cankeep an eye on the competition. Billy once again ta for your huge commitment. Much appreciated Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Tom Hill Posted August 22, 2012 2023 Subscriptions Report Share Posted August 22, 2012 Billy I echo Charlie's comments and appreciate the commitment you are showing to us. Sadly I have found that my weak and feeble body works best with two recovery days per week. But I will maximise the harder efforts missing out the easier of each week. This will not diminish my commitment to follow the regime. Thanks Tom Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted August 22, 2012 Report Share Posted August 22, 2012 Cheers Tom You have to listen to your body as well I usually do Sunday run Monday weights Tuesday turbo we'd weights Thursday turbo Friday sat rest Sometimes I double up the sessions weights with technique Quote Link to comment Share on other sites More sharing options...
Mark O Posted August 23, 2012 Report Share Posted August 23, 2012 Billy, I'm all for giving this a bash, hopefully getting it right at the outset this year. That said I've never taken a structured/scientific approach to any sort of training much of the technical jargon remains a total mystery to me most of the time. Additionally, I couldn't tell you what my max heart rate is and have no solid idea about zones, pyramid sets, thresholds etc. If I'm going to do this I'd rather do it properly and not half a$$ed because I don't understand what's be asked of me. Any thoughts as to an induction or idiot's guide evening at the club rooms to educated the plebs prior to throwing ourselves head long into this. I know I would get something out of this and probably others would too. M Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted August 23, 2012 Report Share Posted August 23, 2012 Mark The research suggests that to train correctly you should divid the training year into different blocks each of these blocks should then be divided to focus on what you want to achieve hence in base you will be looking to do endurance and strength along with technique Heart rate and zones allow you to focus your traing again if out on a base run and your hr is 175 you are way to high for a steady endurance run Regarding threshold you should train to move that higher which should mean you can go faster for longer The science behind all this is complicated what I have stuck together is what I used last year along with stuff I have sourced from others but will post some definitions Quote Link to comment Share on other sites More sharing options...
Mark O Posted August 23, 2012 Report Share Posted August 23, 2012 Billy, EH?????? Best I assume I know nothing of the whys, wherefores and hows. I understand the general theory of training to improve performance, beyond page 1 of The Idiots Guide to Everything however, I would be very susceptible to being sold a pig in a poke as my knowledge of the science and detailed theory is zero. Will do some reading beforehand but expect questions (lots of them!!!) and a similar number of blank stares. M Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions duncan thomson Posted August 25, 2012 2023 Subscriptions Report Share Posted August 25, 2012 Billy, I'm all for giving this a bash, hopefully getting it right at the outset this year. That said I've never taken a structured/scientific approach to any sort of training much of the technical jargon remains a total mystery to me most of the time. Additionally, I couldn't tell you what my max heart rate is and have no solid idea about zones, pyramid sets, thresholds etc. If I'm going to do this I'd rather do it properly and not half a$$ed because I don't understand what's be asked of me. Any thoughts as to an induction or idiot's guide evening at the club rooms to educated the plebs prior to throwing ourselves head long into this. I know I would get something out of this and probably others would too. M +1 duncan Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted August 25, 2012 Report Share Posted August 25, 2012 Ok Few ground rules I am only a couple of pages ahead of you what I do know if you plan it you are more likely to do it secondly if you measure it you care about it So what I can talk about periodisation of training year mezzo macro and micro cycles basic blocks and bricks that make up the main phases of the yearly plan which are Base build intensity peak and race What I know little of is nutrition so if you want I will either post an idiots guide or organise a night that we can discuss Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Gummers Posted September 2, 2012 2023 Subscriptions Report Share Posted September 2, 2012 Billy Just to confirm I'm well up for this programme and looking forward to it. Best wishes Andrew Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted September 2, 2012 Report Share Posted September 2, 2012 Hi Just a note to say that the base phase will start first Monday in October I will not be doing anything other than riding my bike and the APR until then Note not doing anything is not good Can those who want to follow pm email addresses as I have weight programme and some paper work to send Note two base is mainly endurance form and strength lasting eight weeks with two blocks of 4 Three weeks work one week testing or lesser volume to let body adapt We will utilise taxc turbo workouts so download from website This is a follow on from last years experiment and such it has changed a bit most of the hard work will not start until the build phase where you will find your thresholds for suffering Posted a bit on training plans in general will post some guff on heart rate zones latter Note three the weight training will hurt so make sure you practice form and are fit enough to do it Planning a mass weigh in sometime October Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions duncan thomson Posted September 9, 2012 2023 Subscriptions Report Share Posted September 9, 2012 billy keen to do this, but I will be doing swimming and running with callanetics for core each week and may find it difficult to find the time anywhere for lots of weights but will do some. just want to admit to it before start duncan Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted September 9, 2012 Report Share Posted September 9, 2012 No probl Duncan I think your training will be fairly effective without weights Quote Link to comment Share on other sites More sharing options...
Committee Alan McLean Posted September 9, 2012 Committee Report Share Posted September 9, 2012 Duncan, you can't do it all. Ideal weekly tri regime might be: Bike Long ride Hill repeats TT sustained efforts/position Speed session/leg speed Run Long aerobic run Track session/speed work Threshold/AT runs Swim Sprints Aerobic/base swim Technique sessions Gym Upper body conditioning/swim cord etc Lower body/core work Also transition training, open water session in summer, nutrition, bikefit, Something has to give! Looking forward to the results guys. Alan Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted September 10, 2012 Report Share Posted September 10, 2012 I think it should be work that takes a back seat After all nobody notices you do they Quote Link to comment Share on other sites More sharing options...
Paul C Posted September 10, 2012 Report Share Posted September 10, 2012 I hope you guys realise this means no pies or real ale for 6 months which is why I am not doing it!!. :-) Bulging Hoy-style thighs in the spring - easy on the coconut oil! Quote Link to comment Share on other sites More sharing options...
Colin McPhee Posted September 10, 2012 Report Share Posted September 10, 2012 Billy - would also like to sign up for this. Learning from last year I will start out with much lighter weights to avoid the knee problem I had last time and will build it up as the programme progresses. Cheers Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted September 10, 2012 Report Share Posted September 10, 2012 Some key Info for those who dont know Volume = The amount of training that we do it can be measured in miles hours or whatever, but has no measure of effort. Intensity = The measure of effort applied during the volume can be measured by heart rate power percieved effort ( feel) Most of the volume will be done on the long run ( bike swim or run) the taxc turbo sessions are designed to make you work harder and such are done at a higher intensity Taxc sessions start at 1,4,7,10 and are progressive so if 1 to easy do 4 Most people will use Heart Rate or and Power to measure effort more important in build Those who dont know maximum heart rate this method is usefull 220- Age Theoretical MHR MHR - Resting HR x % Intensity Effort + Resting HR Heart Rate Zones Zone 1 65% Recovery Training Zone 2 65-75% Easy Endurancce Zone 3 75-85% Moderate Endurance Zone4 85-90% Solid Endurance Zone 5 90-95% Extensive Interval Training Zone 6 95% Intensive Interval training Whats next download an app like instant heart rate to record resting heart rate write down your heart rate target zones dust down the turbo and get ready for October by having a rest Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions duncan thomson Posted September 11, 2012 2023 Subscriptions Report Share Posted September 11, 2012 Billy, whats this heart rate app nonsense? Thomson and McLean will set up a boutique surgery and take your heart rate by the laying on of hands (healing, no less) No need to thank me, fifty guineas should cover it. Please form an orderly queue Duncan Quote Link to comment Share on other sites More sharing options...
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