Guest EPCC Posted September 9, 2013 Report Share Posted September 9, 2013 October training plan is simple Gym weight session adaption phase low weights high reps twice a week No bike training go for a ride but notch it back a couple this is recovery for what's about to come Cross train swim jog any cardo but just tick over no stress Except for the tests in the last week I have a nice ramp test for you it will hurt a bit Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions ginty001 Posted September 10, 2013 2023 Subscriptions Report Share Posted September 10, 2013 Billy, Re the weights, is it specifically legs we're working on ? Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted September 10, 2013 Report Share Posted September 10, 2013 Yes usual exercises all individual legs except squat and calf raises Legs 3@ 15 reps light weights Squats don't go all the way down One leg squats ( Bulgarian split squats) Leg press individual legs Step ups Calf raises Individual leg Hamstring curls Leg extensions Holding on and core 3@15 Bench press Biceps curl Back extensions Sit ups on the ball Plank front and side Last week sessions build up the weight for strength phase starting November Two sessions per week no excuses Quote Link to comment Share on other sites More sharing options...
Guest George Posted September 10, 2013 Report Share Posted September 10, 2013 Billy, is the aim to build for a peak in a certain time of the season? When? Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted September 10, 2013 Report Share Posted September 10, 2013 George We sit down and discuss that bit the weights are a necessity for strength building which we should start the off bike bit early winter and finish when we spend more time on the bike The first few blocks are really getting your body ready for the training load that's coming and will focus on endurance and strength November December October is recovery time ride your bike but not hard Back to peak you will not hold peak all year so you have to look at what races are the main ones use the others as form and fitness markers Quote Link to comment Share on other sites More sharing options...
Guest George Posted September 10, 2013 Report Share Posted September 10, 2013 Probably do my usual and peak for the 3rd week in January. David Thomson 1 Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted September 22, 2013 Report Share Posted September 22, 2013 October is a rest phase and focus on recovery ride your bike if you want but take it a bit easier. If anything broken or not working right make apointment with Doc, or who and what ever you trust. Also October is a good time to cross train, Note adaption phase of weights should start in October 2 visits per week focusing on form, other activity is testing to measure performance inprovements. We need your base line to measure the training improvements, this test will be a ramp test utilising heart rate and or power. So you will need either a turbo that measures power or HR. Rules for test same bike each time, same turbo, same pressure in tyre Rest 24 hours before test, eat and drink the same on all tests Days i will be available for tests are 3,8,10,15,24 pick a date club rooms Quote Link to comment Share on other sites More sharing options...
Guest james mck Posted September 22, 2013 Report Share Posted September 22, 2013 Can i sign up for this? or am i to late..ps i can lend the club a turbo trainer and some weights Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted September 22, 2013 Report Share Posted September 22, 2013 It's not so much as sign up Re turbo you will need one and a gym for the weighs Quote Link to comment Share on other sites More sharing options...
Big Al Posted September 22, 2013 Report Share Posted September 22, 2013 12th or 14 th Nov? Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted September 22, 2013 Report Share Posted September 22, 2013 Equipment required Bike Turbo Heart rate monitor and cadence Or power Time Quote Link to comment Share on other sites More sharing options...
Colin McPhee Posted September 22, 2013 Report Share Posted September 22, 2013 Billy 15th for me Quote Link to comment Share on other sites More sharing options...
Colin McPhee Posted September 22, 2013 Report Share Posted September 22, 2013 As I have stuff set up at home may be able to do ramp test myself ? Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted September 22, 2013 Report Share Posted September 22, 2013 No too difficult need to measure every minute takes about an hour including warm up cool down Also has to be repeatable or not worth doing Colin McPhee 1 Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted September 22, 2013 Report Share Posted September 22, 2013 All October dates should be able to do two at a time Quote Link to comment Share on other sites More sharing options...
Big Al Posted September 22, 2013 Report Share Posted September 22, 2013 3rd then please, furthest away from my remaining 'A' target Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted September 23, 2013 Report Share Posted September 23, 2013 Al Your a special case will wait till after nationals Quote Link to comment Share on other sites More sharing options...
Mark O Posted September 23, 2013 Report Share Posted September 23, 2013 Billy, put me down for the 8th for the ramp test. M Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions charlie p Posted September 23, 2013 2023 Subscriptions Report Share Posted September 23, 2013 Billy 15 th for me Ta Quote Link to comment Share on other sites More sharing options...
AllanM Posted September 24, 2013 Report Share Posted September 24, 2013 24th please. Ta Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions GrahamF Posted September 24, 2013 2023 Subscriptions Report Share Posted September 24, 2013 Hi Billy, 10th please for both Jane and I. Graham. Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted September 30, 2013 Report Share Posted September 30, 2013 Mark can you change to 24th ta Quote Link to comment Share on other sites More sharing options...
Mark O Posted September 30, 2013 Report Share Posted September 30, 2013 Not a problem, 24th is fine. Quote Link to comment Share on other sites More sharing options...
Guest james mck Posted September 30, 2013 Report Share Posted September 30, 2013 could you fit me in,any date is fine for me.thanks Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions AlanT Posted September 30, 2013 2023 Subscriptions Report Share Posted September 30, 2013 Unbelievably, I can't do any of those dates. Any chance of a Sunday? Quote Link to comment Share on other sites More sharing options...
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