Regular rides all leave from the fountain outside the Union. On a Wednesday the road rider leaves for 1:30pm and MTB outings departing from 1:45pm. On weekends the Road Riders meet at 10 am, with rides often including a café stop on Sunday's and the Off-Roaders meet at 11am.

Circuit training This is held jointly with the Triathlon Club on Tuesday's in the Fitness Centre next to the swimming pool at 7:00pm and on Fridays 5-6pm.

You can receive coaching guidance from Leon. He is able to help with basic training and for the more advanced, complete training schedules with performance testing.

The club does own a number of turbo trainers, these can be obtained through the equipment secretary.

Core Training [Abdominals]

[Core Training Session] [Downloadable Word Document]

Turbo Sessions

Right, lets crack on. First off, don't take your self too seriously. If you miss a session don't lose any sleep over it; after all you only get fitter when you're resting! However, don't make it a habit.

  • Always warm up well AT LEAST 15 mins.

  • Have plenty of water available.

  • If you're in hall, consider those around you (noise).

  • Try and have a cool environment around you but not a draft.

  • Basically it's a bit of common dog
    • .
  • Get some tunes on.
    •

    When do you do turbo sessions? NOT in the off-season!! Consider this, I can get a rider flying fit off a 6 week turbo training plan so if you're not racing within the next month and a half why do through the agro and pain? If you want to do a turbo because it's been slinging it down out side for 4 days then yeah, but as a general rule I wouldn't put it in a coaching plan UNLESS it was specific strength. If a turbo is used for a missed session then try to make it as interesting as possible, get the boogie box banging and do an hour @ 70%. This is probably equivalent to 2-2.5 hrs on the road.

    I would like to take this opportunity to say that where effort is max; this is perceived effort, do not look at your heart rate monitor, it may scare you! So don't build or windup in the effort, it must be max from the start. You will feel your legs start to die but this is the point that the body is stressed and as the sessions go on legs will die later and later. The recovery however is a percentage of max heart rate.

    [Turbo Training Sessions] [Downloadable Word Document]