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TOPIC: Clubman's Sprints Tables 2018

Clubman's Sprints Tables 2018 1 month 4 weeks ago #4354

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Tables updated 23.6.2018
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Clubman's Sprints Tables 2018 1 month 4 weeks ago #4353

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It was time to put a best in for the 10 miler, riding out I was thinking a best for the 7.5 miler and go under 20mins while I was at it as well, however the wind was strong and in the best direction only for the 5 miler, the tough headwind was back from Inksip to Elswick, so far too much time would be lost there for the one lapper but a second fast section over to Roseacre would be the best chance in the 10 miler.
It was warming up all the time and I ended up riding out in too warmer kit, anyway GPS set and away, fast across from Elswick to Roseacre and fast down the Inskip straight, it would have been easy to smash my 5 miler but had to hold the effort and maintain form and threshold knowing the headwind section was next up, I was only 2 seconds short of my current 5 miler at this point. The headwind was tough limiting me to 19-21mph at best mostly at 19+mph, very strictly holding my form here all way to Elswick to be only 22 secs down on my best one lap, back with the final 2.5 miles with a helpful but not tailwind to Roseacre I was able to pick the speed back up and finish in 26:43 taking 15 seconds off my previous 10 miler and on a tough windy day pretty happy with that a well paced effort giving consideration to the wind and direction.
In a Time Trial you will always have a hard headwind section, the important thing is to not go any harder but maintain the same form through it and not go into the red oxygen debt too much, if your speed is really low so be it, hold it whatever it is. After exiting a headwind section you need to be able to physically transition into fast mode again without delay, pick it straight upto whatever speed you can hold, any delay recovering after the headwind and you will lose out overall.
My HR graph here whilst looks a bit like the Himalayas it is only +3 or -3 bpm below my training threshold of 170bpm all the time and I averaged 170bpm bang on the money.



hrbpm_2018-06-23.jpg
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Clubman's Sprints Tables 2018 1 month 4 weeks ago #4349

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All tables updated, Derek improves his 5 miler and gets a 10 on the board to complete the full set, looking good tables now and everyone very high levels so early and we have plenty of the summer left to improve and watch your race times tumble as well.
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Clubman's Sprints Tables 2018 1 month 4 weeks ago #4348

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Completed the set yesterday with the 10 - very windy but helped on the bit across to Wharles...gruesome back up to Elswick! :sick: Through 5m in 12:20 and 7.5 in 19:07. 10 done in 24:48 :blink:

Tried to nudge my 5m time below 11:30 today but not up to it. Turned at Derby arms 9:35 and hit the 5 miles with 11:44. Starting to get some legs back...now for some recovery B)
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Clubman's Sprints Tables 2018 2 months 1 day ago #4341

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Tables updated after Derek's 2 lapper negative splat ;)
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Clubman's Sprints Tables 2018 2 months 2 days ago #4336

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Rode the 2 lapper on way into work tonight at tempo. Aboard the 66" fixed machine with saddle bag. Enjoyed a rather high cadence on the tailwind assisted Inskip straight 1st lap was 21:33 and did a negative split...a splat ?? for the 2nd lap with final time of 42:38. Very enjoyable workout
Last Edit: 2 months 2 days ago by Derek.
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Clubman's Sprints Tables 2018 2 months 1 week ago #4313

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all tables now updated after derek's rides below, these really are a good leveller, riders can see what times others are capable of and compare it against their racing times, currenly derek has been setting some of the fastest times and has a 51min 25TT done this year, Dave T has a 56min TT and a 20:22min 10TT, Martin has a 59min 25TT time this year, so if you want to go faster in a TT then you will need to be capable of closing the gap on the faster riders above and improving your sprints times, I will be aiming for the 10 shortly, while I am off this week.
Last Edit: 2 months 1 week ago by ClubNews.
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Clubman's Sprints Tables 2018 2 months 1 week ago #4311

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Thought I'd have a go at a couple of distances on the way into work tonight. Rode the 5 miler far too hard and in the red but I think I was quicker than my time last year with 11:53... nearly puked after that.
Recovered a bit then did the 7.5 mile lap far more controlled. Went through 5 miles in 12:31 and kept it going to sprint for the 7.5 mile mark and managed a new best of 18:51 :) ...now drinking copious amounts of chilled water.
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Clubman's Sprints Tables 2018 2 months 1 week ago #4310

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All tables updated
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Clubman's Sprints Tables 2018 2 months 2 weeks ago #4305

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think was 19.57 - cant remember but I remember maxing out on heart rate so probably a wee bit fatigued - great effort for your two laps Steve strongest I have seen you in my few years training with you :cheer:
Ride safe -mart
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Clubman's Sprints Tables 2018 2 months 2 weeks ago #4304

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tables update now from dave's 15 miler, missing Martin's 7.5 yet 19:56 or 19:57 can't remember - these seconds are important..........
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Clubman's Sprints Tables 2018 2 months 2 weeks ago #4303

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Further to Steve's report below my 2 lap effort consisted of well paced laps of 19:07 and 19:09 giving a new best time of 38:16.
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Clubman's Sprints Tables 2018 2 months 2 weeks ago #4300

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tables update for Steve W today 7.5 and 15mile
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Clubman's Sprints Tables 2018 2 months 2 weeks ago #4299

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myself Dave T and Martin C met up today for some training around our sprints circuits, me and dave were doing 2 laps and martin just the one lap, nice and sunny and hot but not cooking hot, light ish winds, first leg across to roseacre and second leg down Inskip were quick and then back into Elswick more of a headwind and a right slog losing valuable gained average speed all the time, all about limit lossess and pacing both laps overall well.
Martin was off first for an all out effort one lap and dipped under 20mins, he will post up later, me off next, I paced the first lap really well without taking too much out of me particulary as a lot of speed would be lost on both the elswick return legs. I was over 23mph at Inskip and limited my losses well back to Elswick and a glance at the clock gave me a chance to go under 20mins for lap one, so pushed it even harder for the last few hundred metres but without going into the red and over the line is 20:02. Lap 2 I was still going well into this and then at Roseacre a tractor pulled out on me top of the climb so Lost time slowing up the climb and had to back off behind down the climb until it pulled away. Here Dave overtook me at some speed, he had started about a minute+ behind me. Down the Inskip straight and really dug in deep here and kept 24mph flicking over as much as possible and Dave T didn't increase his gap too much on me here, into Inskip and up the drags and climb out spinning up them until I could get back on top of the speed and on the flat again. Dave's extra power here showed as he vanished out of sight, wind was crushing the legs and really tough to get over 20mph, griding a big gear now and trying to stay on top and accelerate down every small drag, still flicking over 20-22mph limit losses best could. Up the final climb to Elswick maxing out at 19mph but recovering at the top to get back upto 22/23mph, left turn and power over the line with a year best of 40:12 and a 22.51mph average for 15 miles, happy with that and great pacing overall similar lap times. Best as well for Dave a 38 mins effort.
Off to the Courtyard and met up with Dave Balshaw for sunny milkshakes and bacon butties (martin).
Last Edit: 2 months 2 weeks ago by SteveW. Reason: add
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Clubman's Sprints Tables 2018 2 months 4 weeks ago #4273

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Tables below all updated 22.5.2018
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Clubman's Sprints Tables 2018 3 months 1 day ago #4252

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Clubmans Sprint report. 15miler done (was supposed to be the 10 but hold up on 1st lap and wind in wrong direction to make the time back up meant a change of plan). Lap 1 done in 19:35 @ 23.1mph (not bad due to hold up) - hoping to break 24mph on 2nd lap, but aforesaid wind was too much to get ave speed up to required level before Inskip Straight. Much chewing of the bars at the end of 2nd lap resulted in a time of 19:13 @ 23.5mph. Overall time 38:48.
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Clubman's Sprints Tables 2018 3 months 1 week ago #4237

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5 and 7.5 miler bests for me today, had 54 miles in legs from friday and 20 miles yesterday with some hard efforts, leg felt sore but strong, decent weather sunny but not overly hot, windier than I thought riding out, I did the 7.5 miler one lap and clocked my time at the 5 mile point as well, could have gone under 13mins for the 5 miler if was going for just that.
Wind was again never against me but never fully behind me, main thing thing the start at Elswick was not a headwind, decent across there and about the same down Inskip straight, hardest leg was riding back to Elswick though as usually the case.
5 miler 13:06
7.5 miler 20.05
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Clubman's Sprints Tables 2018 3 months 1 week ago #4234

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A rare Saturday afternoon free so I decided on this perfect day to hit the ten club-mans route.

Went thru 7.5 in 20:06 finishing the ten miles in 26:42.

Highest speed 26.7 mph, average heart rate 162, wind was just not quite perfect therefore no push on the long stretch to Inskip and the drag back to Elswick saw me struggling to hold 20 in what felt like a strong wind B)

It was a struggle but happy after a week to forget - good training nonetheless and on a positive the combine harvester missed me on the corner through the hamlet :woohoo:
Ride safe -mart
Last Edit: 3 months 1 week ago by trimart.
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Clubman's Sprints Tables 2018 3 months 1 week ago #4220

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myself and dave met up today, briefly bumped into DaveB as well before he headed off to Garstang to Bridge64 cafe.
We both did the sprints, me the 5 and dave the 7.5, definitely harder wind to get through today than saturday however we both improved our times.
I set off first and with saturday and sunday hard efforts in my legs whilst I was strong, legs were sore and I couldn't really get a maximum effort out for the short 5 miler, by the time the faster section came the distance was over, still getting closer now to 23mph averages not bad off the little I ride these days, when I was racing and I was training 4 times a week and a typical one hour session for me on a decent day would see my averaging over 22mph for an hour.
Dave followed behind for a while then settled into a warm up lap and checking the wind direction, he was motoring past me across to Roseacre after I had finished and that was a hard leg to get any speed out of today, see below he was close to 24mph for the one lap 7.5 miler.

Tables all updated below now.
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Clubman's Sprints Tables 2018 3 months 1 week ago #4219

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2nd attempt @ 7.5miler - 19:03
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