New Members

Dan Dunaway

Jim Alman

Liz Dyson

Karen Knott

Ian Phillips

Rob Eldred

Bruce Regensburg

Peter Dolan

Birthdays!

Bertrand B

Kevin T

Tom W

Maurice R

Janet H

Fergus M

Greg T

Lorrie C

 

Race Radar

SUNDAY, FEB 10th,    CEDAR 12K ROAD RACE

SUNDAY, FEB 24th,    HATLEY CASTLE 8K

SATURDAY, MAR 9th   UBC TRIATHON

SUNDAY, MAR 10th  PORT ALBERNI 15K

SUNDAY, MAR 24th  COMOX HALF MARATHON

SUNDAY APR 7th      SOOKE 10K

SUNDAY APR 14th    BAZAN  BAY 5K


Clinics and Camps

 

 

 

 

 

 

 

Bike Trainer Program

by Chris Bateman

I got this program from the website of Joel Sylvester of the Edinburgh Triathlon Club and have used it on and off for the past couple of years. It takes the tedium out of trainer sessions and I think it has helped me get a bit better at "spinning."


Ahh - the nights are fair drawing in. Time for turbo! This is a copy of a programme set up by Scott Balfour of Edinburgh Triathletes, who in turn adapted it from a set of notes by John O'Donovan. On top of that I (Joel) have added my own notes.

Set up the indoor bike or trainer so it is as close to your bike geometry as possible. Folk with their own turbo have a real advantage. Wear your cycle shorts and a comfortable top and have a water bottle within reach.

I like to have music playing, although some turbo's are so loud as to make this pointless. I usually end up wearing only my cycling shorts, I just get too hot otherwise.

The programme is set up for a bike with 52 and 42 tooth chainwheels. I happen to have 46 and 36 on my bike, with an 11 tooth smallest cog. To compensate for the smaller chainwheels I use a cog 2 teeth smaller than specified below.

Cadence is all important. I have an Avocet45 cycle computer which gives me my cadence, and invariably I have to work harder and harder in each set to maintain the specified rpm. If I ignore the cadence reading I end up going too slow, and not getting the maximum benefit from the set. If you cannot maintain the cadence - change down!

Always warm up and warm down. The warm up and warm down are the same for each session - do not cut them short.

Try to maintain your racing position, especially when going hard. Its a good time to think about your position on the bike as well.

Keep your tire pressure high and adjust the position of the roller so that it is only just pressing hard enough for no slippage.

Most importantly - only do what is suggested - you want a progression week by week, not a blow out after two weeks.

The original programme was set up for three days a week for eight weeks, followed by a rest, then a six week repeat, followed by a special pre-race season sharpener. I only do two a week during lunch times, which spreads the programme over twelve weeks, and nine weeks.

Warm Up - Same for each session: 10 minutes in 42x16 @100rpm, spinning fast and easy.

Use 42x17 if 42x16 feels at all hard.

Warm Down - Same for each session: 10 minutes in lowest gear @60rpm.

Week 1

Familiarisation. Short periods any time you like, not more than fifteen minutes at a time. Concentrate on pedalling style, it may feel different with the bike fixed in position.

Week 2

Day 1 - 30 minutes
Warm Up 10 minutes
1 minute on 52x16 @ 100rpm x 5
1 minute on 42x16 @ 60 rpm
Warm Down 10 minutes

Day 2 - 34 minutes
1 minute on 52x16 @ 100rpm x 7
1 minute on 42x16 @ 60 rpm

Day 3 - 36 minutes
15 seconds on 52x15 - HARD x 7
2 minutes on 42x16 - 60 rpm

Week 3

Day 1 - 40 minutes
2 minutes on 52x15 @ 100rpm x 5
2 minutes on 42x16 @ 60rpm

Day 2 - 40 minutes
1 minute on 52x15 @ 100rpm x 10
1 minute on 42x16 @ 60rpm

Day 3 - 42.5 minutes
15 seconds 52x14 @ 100rpm x 10
2 minutes on 42x16 @ 60rpm

Week 4

Day 1 - 38 minutes
2 minutes on 52x15 @ 90rpm x 6
1 minutes on 42x16 @ 60rpm

Day 2 - 44 minutes
1 minute on 52x15 @ 100rpm x 12
1 minute on 42x16 @ 60rpm

Day 3 - 42.5 minutes
15 seconds on 52x13 HARD x 10
2 minutes on 42x16 @ 60rpm

Week 5

Day 1 - 41 minutes
3 minutes on 52x16 @ 90rpm x 3
2 minutes on 52x15 @ 90rpm
1 minute on 52x14 @ 90rpm
1 minute on 42x16 @ 60 rpm

Day 2 - 40 minutes
1 minute on 52x15 @ 90rpm x 10
1 minute on 42x16 @ 60rpm

Day 3 - 36 minutes
15 seconds on 52x15 flat out x 8
1 minute 45s on 42x16 @ 60rpm

Week 6

Day 1 - 41 minutes - PYRAMID
1 minute on 52x18 @ 100rpm x 3
1 minute on 52x17 @ 100rpm
1 minute on 52x16 @ 100rpm
1 minute on 52x17 @ 100rpm
1 minute on 52x18 @ 100rpm
2 minutes on 42x16 @ 60rpm

Day 2 - 40 minutes
1 minute on 52x14 @ 90rpm x 10
1 minute on 42x16 @ 60rpm

Day 3 - 30 minutes
15 seconds on 52x14 flat out x 8
1 minute on 42x16 @ 60rpm

Week 7

Day 1 - 30 minutes
4 minutes on 52x16 @ 95rpm
1 minute on 42x16 @ 60 rpm
1 minute on 52x15 @ 90rpm
1 minute on 42x16 @ 60rpm
1 minute on 52x14 @ 90rpm
1 minute on 42x16 @ 60 rpm
1 minute on 52x13 @ 90rpm

Day 2 - 42 minutes
1 minute on 52x15 @ 100rpm x 11
1 minute on 42x16 @ 60rpm

Day 3 - 38 minutes
15 seconds on 52x14 flat out x 9
1:45 on 42x16 @ 60rpm

Week 8

Day 1 - 31 or 33 minutes
5 minutes on 52x16 @ 90rpm
1 minute on 42x16 @ 60 rpm
1 minute on 52x15 @ 90rpm
1 minute on 42x16 @ 60rpm
1 minute on 52x14 @ 90rpm
1 minute on 42x16 @ 60 rpm
1 minute on 52x13 @ 90rpm
1 minute on 42x16 @ 60 rpm
Optional
1 minute on 52x12 @90rpm

Day 2 - 44 minutes
1 minute on 52x15 @100rpm x 12
1 minute on 42x16 @ 60rpm

Day 3 - 40 minutes
15 seconds on 52x14 flat out x 10
1:45 on 42x16 @ 60rpm

Is that enough for you?

After week 8 is complete, take a rest from the high quality and intense work outs for a few weeks. During the rest period, ride the turbo twice a week for up to an hour. No need to warm up specifically as you should ride at a steady pace, changing gear to suit the mood often, work up and down the gears. Think about technique. Listen to music.

Then after 2 to 4 weeks, start on week 2 and work through the whole programme again, until the evenings are light enough to get outside. Then you have no excuse. Emerge, blinking, into the unfamiliar light, and show your mates how good you've become.