MyRide, the story so far..

We’re coming to the end of the second 8 week training block so I thought I’d do a quick update on what’s been happening and what the future looks like.

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If you’re wondering what this is about and you’ve no idea what the clubs MyRide sessions are here’s a brief recap. At the beginning of the year, we were able to get access to the new MyRide studio at Withdean Stadium. It’s similar to a spin studio, but the bikes offer digitally connected power-based training. A bit like Zwift or Trainerroad but all in one room and connected to the same giant screen. Each bike is “tuned” to the rider via a phone app and uses the riders own power data. This way we can all do the same workout in an individually tailored way.

So far it’s proving to be a pretty impressive training tool. From a coaching point of view, we are able to deliver what amounts to individual training in a group environment. A giant leap for group training. Anyone who’s been a regular attendee will attest to the efficacy of the sessions, and we’ve had some very impressive improvements in FTP (functional threshold power).  I’m expecting to see happy faces all round on race day.

It doesn’t just benefit your cycling either. A lot of the threshold work we do is of huge benefit to your run and even your swim. Fitness is Fitness after all. Your heart doesn’t know if you are riding a bike or running up a hill, all it knows is it needs to pump. If you’ve picked up a running niggle or a shoulder tweek and you can still push the pedals, there’s not many better ways to keep your fitness level up while you recover.

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So far we’ve done a strength phase with hill climbs and some big gear work, we followed up with an FTP build using longer sweet spot intervals and recently we’ve been doing a VO2 max block to add a bit of extra speed. All that may sound like complicated coaching speak, but as a participant, all you have to do is pedal till the screen goes yellow, or blue or green or whichever effort level is required. Simple and complex all at the same time. Simplexity.

Unlike the old Turbo sessions, we’ve decided to keep these going through the spring and summer (subject to popularity). For the next series of training blocks, we’ll be doing “peak” period workouts. We’re working to a general plan across all sessions (Swim bike and run) that assumes the summer is race time. The MyRide sessions will be a mix of everything we’ve done so far with an emphasis on maintaining speed and keeping you sharp for the season. If you imagine a 2-hour road ride with a few hills, some sprints and a bit of a race (yes there’s a race mode !) all squashed into an hour, that’s what we’ll be doing. The upcoming sessions should be a lot of fun.

So if you haven’t been involved so far there’s no reason not to take the plunge now. New blocks are on sale or you can join the Whatsapp group and take one of the PAYG seats to try it out.

You can find out more on the website with links to the blocks and the Whatsapp group.

Rick

https://brightontri.org/indoor-cycling/

Break through swimming and the Tri Camp Mallorca

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It’s a fairly obvious direct correlation that more swimming makes you a better swimmer. My basic rule of thumb has always been “twice a week to maintain, three+ to improve”. However it’s also a truism that more isn’t always better - and when we’re talking about training, more can mean injury, over-tiredness and reinforcing technique errors that will eventually become blockers. So what are the top tips for improvement, and how can the training camp help this process?

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1. Prepare. At the club camp, we will have a swim session on every one of the six core training days, plus we will be getting into the sea on at least a couple of afternoons. That means between 9km and 15km+ of swimming is available in a week, which is probably a lot more than you’re used to. To get the benefit of this, I recommend planning a steady ramp in your swim volumes in the weeks leading up to the camp, meaning that two weeks before you should be in the pool three or four times, to ensure that you can handle the increased load. Remember to arrive at the camp fresh though - taper for those last few days before the flight!

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2. Swim smart. We will make sure that everyone attending the camp knows their Critical Swim Speed before they arrive - a pace around which your training will be based. This pace is key to handling the volume and intensity of swimming that we will be doing in the week and keeping in check the energy and enthusiasm that we always see when people first arrive. It’s not how you start the week that counts, it’s how you finish!

3. Skills for the win. The fantastic part of such dedicated time to train is the focus we can put on skills. We will be videoing everyone both under and above the water and providing detailed feedback on how to tune your stroke, tracking that improvement across the week and giving you your video to take back with you, plus we will feed our key recommendations and videos back to the rest of the BriTri coaching team, meaning that your progress will continue under their expert eyes once you’re back at Wadurs! I guarantee that everyone coming will leave with guidance on stroke improvement that will translate into speed and efficiency in the water, and most will experience a measurable improvement in CSS in the process. Your best swim split awaits...

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4. Recover. When all is said and done, it’s more important to swim well than to just turn up. Everyone on the camp should feel good about having a lie in and missing a swim if fatigue starts to become a serious issue. There will be so much on offer on our week in the sun that most people will struggle to do everything. Rest is as important as the training itself - welcome to the life of the professional athlete!

https://brightontri.org/training-camp-2018/