Winter Turbo Training – Starting 12th October 2011

After a successful 2011 season riding with GS Avanti and with those long sunny evenings now a
distant memory, it's time to start preparing for an Olympic 2012.

To help you through these dark times GS Avanti have secured the use of Westcombe Park Rugby
Club on Wednesday evenings for turbo training. To ensure your focus stays on turbo training GS
Avanti have arranged for Jimmy George of VO2 maximum to provide a structured workout to the
sessions, additionally will also be there in person every other Wednesday.

As GS Avanti are diverse bunch of cyclists, the structured workout will have two main training
paths: The 1st aiming to improve steady state power outputs, ideally suited to Time Trialists,
Triathletes and long distance riding; The 2nd aiming to improve dynamic power outputs, which is
more usually found in casual group cycling, sportives and bunch racing. To ensure you get the most
out of your time Turbo Training the first session on the 19th Octocber will be including a test on the
turbo trainer which will be used evaluate and customise your training path.

Basic kit requirements:
Road Bike
Turbo Trainer
Riser block for front wheel
Heart Rate Monitor and/or Power Meter
Drink for whilst training
Recovery drink post training
Gym Towel
Indoor cycling clothing
Cooling Fan
Big bucket of enthusiasm
Training Diary

Location:
Westcombe Park Rugby Football Club
Goddington Dene
Goddington Lane
Orpington
Kent
BR6 9SX

Schedule
Arrival Time
Session starts
Session ends
19:30
20:00
22:00
Every Wednesday - Starting 12th October 2011
Excluding 28th December 2011 and 4th January 2012

So do it now!! Put down the beer/wine/crisp/pizza and get yourself Olympic fit for Twenty Twelve.

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Replies to This Discussion

Permalink Reply by Lee Staples on October 12, 2011 at 11:59

Small change to Turbo Program

Jimmy George will not be present on the 12th October and testing has been delay until the following week 19th.

Session will still be going ahead tonight at Westcombe Park and will be run by Adie & Bill.

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Permalink Reply by Adie Road Race Manager on October 13, 2011 at 1:41

Many thanks for helping Bill. It was quite hardcore. No way I could have done the timings whilst riding.

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Permalink Reply by Bill Fitzgerald on October 18, 2011 at 16:32

Last week's session went well. Will bring my bike to make the most of Jimmy's ramp test tomorrow night. Worth going if you can make it guys.

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Permalink Reply by Doug Gray on October 18, 2011 at 20:40

You did a good job, Bill, but the session was a bit dangerous. Two crashes and a puncture in the group. Hopefully we can get through tomorrow unscathed.

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Permalink Reply by Brian Willis on October 20, 2011 at 8:26

Not Darren again? ;)

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Permalink Reply by Chris Dines on October 20, 2011 at 9:30

How many people turned up? Hope to start getting to these from November.

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Permalink Reply by secretsquirrell on October 20, 2011 at 18:20

12 on bikes, 6 watchers

daz

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Permalink Reply by Adie Road Race Manager on October 20, 2011 at 19:37

Great session last night. Very hardcore. There wont be much let up. It's way more race and TT oriented than anything we have done before. I spoke to Jimmy at the end of the night and he said its really good to do these sessions once a week, but ride at base as your main block. If anyone has any questions/feedback about last night, please direct them through me.

All in all it was a great session and Jimmy will be able to teach us a hell of a lot. I don't think I have ever turbo trained that hard. Please don't be put off by this!!!!!!!!

Jimmy would like to know of any feedback, both positive and negative. I will pass on any questions to Jimmy.

Your thoughts please

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Permalink Reply by Bill Fitzgerald on October 26, 2011 at 10:03

I agree Adie and am looking forward to tonight's session.

I think this was mentioned before, but will Jimmy be able to assist us in putting together our own personal training plans. We're all different and have varying needs/ambitions so knowing you're on your own right track rely in the winter would be great.

Hope to see some of you there tonight and I'll bring the right wheel skewer this time ;-)

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Permalink Reply by martin davey on October 26, 2011 at 16:53

Enjoy yourselves tonight.

I'm away this week but will be back next Wednesday.

Joe you have another successfully night. With no crashes and no punctures!!!!!!

Martin

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Permalink Reply by Bill Fitzgerald on October 27, 2011 at 9:35

Great session led by Lee and Daz last night.
9 riders last night but plenty of room for more.
My legs are certainly feeling it today, but a good feeling knowing that last night's session was spot on.

Permalink Reply by Adie Road Race Manager on October 27, 2011 at 11:44

Not too well at the moment so couldn't come last night, but loving the sessions so far. Hardcore! We will be fast as hell come the racing season