Training rides October through to April are held every Tuesday & Thursday starting from Kay Street Car Park in Rawtenstall at 6:15pm. In general Tuesday night rides are faster paced and Thursday night rides are tailored to the slowest rider.

Sunday rides are being organised from Kay Street car park at 9.30am (email confirmation is usually sent out if there are any changes). To be added to the email list please email Adrian Watts (adrianc.watts@ntlworld.com).

Tuesday nights May to September the club organises a club hilly 10 mile time trial from Bentley Wood, Hapton signing on before 7pm, cost £1.50. See events

Training the John Leach way

Part 1 (Base work)

At the start of a new season we need to remember that it is a top-up, which comes first in the training programme.

This top-up routine is built up by following the steps below;

The first things to do at the start of a new season are to ask yourself two questions;

(1.) What are your goals for the year?

(2.) How much time are you able to give to training and racing?

This is because it is no use having goals, which are unobtainable through lack of time.

Goals should be as definite as possible e.g.; to win a certain Road Race, to do a set time in a Time Trial.

By picking certain races or setting a desired time it is easier to peak for these events.

Goals should be this specific and not just the vague; “I want to go better / or do as well as possible”

The next step is to make a plan of your racing and training year (see example below);

Ascertain your maximum heart rate and resting heart rate.

Maximum heart rate can be obtained by making a maximum effort up a steep hill.

Resting heart rate should be taken before rising in the morning.

This is important for three reasons;

(1.) Resting heart rate is a guide to fitness and will go down, as you get fitter. If it is above normal you may be over tired or ill. You should not train when in this state.

(2.) Maximum heart rate enables you to work out lactate threshold (M.H.R. divide by 1.1) approx’

Maximum heart rate also allows you to establish your six training zones;

Recovery under 60% M.H.R.

Zone 1 – 60% / 65%

Zone 2 – 65% / 75%

Zone 3 – 75% / 82%

Zone 4 – 82% / 86%

Zone 5 – 89% / 94%

Zone 6 – 94% +

A guide to fitness is how fast you can go up this scale and how fast you can recover down it.

(3.) Heart rate can be used particularly in Time trials, to regulate effort, also it can be used in Road races to avoid  “blowing up”.

Your first task is to get a base in, to enable you to train more specifically. This should take between 8 to 12 weeks. Just ride as many miles / or hours at maximum Zone 2 and I shall give more instructions in March.

Part 2 (Beyond base work)

By now you should have done your base level training, you should be registering your resting heart rate every morning and you should know what your maximum heart rate is. During your base training you should have found out, what your strengths and weaknesses are. Now is the time to move onto more specific training, which can include racing.

A few important points to remember;

(1.) If your resting heart rate is higher than normal, consider reducing intensity or not training at all.

(2.) If doing intervals or higher intensity training, your heart rate is not rising to a higher level, then cease intense training.

(3.) Do not do intense training on a back-to-back basis.

During this period of training, which should last about 6-8 weeks it is not advisable to do very intense training, but to work at your weaknesses without altogether ignoring your strengths. Training should also still be mixed with practicing technique.

I will give you some advise on the type of training you should be doing using the training zones, which I gave you last time.

One very important aspect of training at all periods is recovery and unless you are extremely tired, active recovery. There are two aspects of recovery riding, which you can carry out if you find yourself tired from doing very hard training. If you find yourself in this state then you should do a recovery ride, this can be done on a turbo, rollers or on flat roads.

(1.) Ride for 40 minutes maximum with heart rate at less than 60% of maximum.

(2.) Once or twice a week, ride for up to two hours at recovery heart rate or zone one maximum.

Your training should also be phased over a set period, I recommend a four week cycle with intensity building over three weeks with the fourth week easier, to recover.

Part 3 (Pre race & Competition Period)

During the pre-race period and early competition period I would recommend long intervals at less intensity; always warm up first for at least 10 minutes whether on a turbo or road.

Week 1 of 4 week cycle

Warm up, 10 minute TT effort 10 minute recovery (3 reps)

Over next 2 weeks increase effort by 5 minutes and decrease recovery by 5 minutes.

Week 4

Warm up, 5 minutes TT effort 15 minute recovery (3 reps)

By this time you will probably be racing so do these twice a week away racing and not back to back.

In your competition cycle you could do shorter intervals say 10 reps 1 minute zone 5-6, 1 minute recovery always remembering to warm up and cool down.

Tapering for an event in the last two weeks before your peak event do not decrease intensity; but reduce the number of repetitions gradually.

During both these periods I would advise that you have one days complete rest probably after you have raced and between intervals do rides that are either at recovery rate 60% or less but definitely not going above zone 2.

Remember these intervals are only a suggestion so long as you follow the general guidelines of long or short intensity then do the intervals that suit you best.

Good luck during the coming season.