Yes, the successful Sufferfest and Spin-Drome indoor training sessions have moved.
We are now on Thursday nights at St Williams Primary School in Thorpe. It is very friendly and welcoming school hall and we look forward to welcoming you from Thursday 21st November.
Sufferfest: 6.00-7.05: Entertaining and challenging. The world famous Sufferfest licenced training videos are ideal for novice riders and those wanting a general all-purpose training workout. We will ensure the 60 minute workout delivers its outcome and help you improve your riding position and technique. Road bikes and turbos available or bring your own.
Spin-Drome: 7.30-8.35: An hour of pain for all all abilities and experience levels. We will push you to the edge to support your training and be the best you can be. Spin-Drome sessions are aimed at building base fitness, endurance and strength during September – December and then introduces Speed training from January to April. A structured approach to training with GARMIN workout downloads and commentary sheets. Road bikes and turbo’s available or bring your own.
Firstly, a big thank you to everyone who took the time to offer some feedback on our Friday night sessions. Your help is much appreciated. As a result of your feedback, we are going to make the following changes:
1. Bring back the Sufferfest videos and workouts for the first session every week. Many of you like the nature of the videos, the story they tell and the frantic sprinting nature of the training. We will start this week.
2. Retain the structured Spin-Drome winter training programme with improvements to clarity and music choice for session 2. This means trying to stay focused on the arduous task of developing Strength and Endurance until at least Christmas before introducing more engaging intervals and sprint efforts in the new year.
3. Add a simple voice-over to all the workouts to ensure the commentary is clearer and you can understand better what is being asked of you and allows us, as coaches, more time to spend encouraging and motivating you to achieve more and get the best from your bike position etc. We will have another team member joining us soon you will bring a very different and fresh angle to this very soon (December).
We are back again this week at City Academy with the Sufferfest at 6pm and the Spin-Drome at 7.30pm. Hope to see you there!
Neil and Simon.
This weeks Spin-Drome has a NEW video and NEW soundtrack. Click here for the session commentary and explanation >>Spindrome P&E 3 commentary
Email Neil for a Garmin download (firstname.lastname@example.org)
All the photo’s from the last round of the NCA race league can be seen here
The below link will take you to the Summer Racing League Championship table>>>>>>>>>>NCA Summer Racing League Championship Table FINAL
Well done to everyone that took part in the championship, trophies and gift vouchers, from sponsors The Parson Woodforde, will be available for collection at Pedal Revolution in Norwich from Tuesday 22nd October for all those who missed the prize presentations.
Here are the results from the inter-club championships we also held at the last race day:
1st GYCC – Great Yarmouth Cycling Club
3rd BVVC – Beetle Valley Velo Club
4th VC Norwich
Look forward to seeing you all back again next year in some shape or form.
Neil, Simon and Russell.
Here are the commentaries for the first two Spin-Drome sessions. Garmin Workout files are available via email to email@example.com
The Spin-Drome is back!
Sessions at 6pm and 7.30pm. Click here for details:
Here is the commentary for this week:
Hope to see you Friday,
Neil & Simon.
ahhh, tonight’s Spin-Drome event has been cancelled as the school need the hall.
Looking forward for working twice as hard next week……
It is the last race day of the season at the Airport circuit this Sunday, 13th October. The championships are close with 6/8 titles undecided with just the last two rounds on Sunday remaining.
Click here for the table>>>>>NCA Summer Racing League Championship Table
Today we will be holding a special event – the 2013 Inter-club Championship race for clubs and teams. You can enter as many riders as you like but the winning team will be decided on the position of it’s 3rd placed rider over the line. You do not need a BC racing licence (day licences available) and you can just rock up and enter on the line. Easy.
It is all about riding as team and getting three riders packed into the finishing order as high up as possible.
We also have 30 mins of intro coaching to help new racers get to grips with our circuit and learn the basics at 12.30.
click here for the full timetable and information >>>>http://blog.pedalrevolution.co.uk/events/nca-coaching-day-3-2013-10-13
It is back… Friday night is once again bike night at the City Academy (Bluebell Road). The popular winter training sessions have a new look this season with the emphasis on providing a solid and progressive programme of training to build your fitness over the next few months and prepare you to achieve your personal goals next year.
October, November and December are all about building your POWER and ENDURANCE before gradually introducing SPEED in the new year. This is often called “base” training and when supported by long moderately paced rides theses sessions will build a solid “base”" to your fitness levels.
Whether your goals are recreational, weight loss or competition our sessions are designed to get the best from you. We have 2 identical sessions this season. New riders are welcome to join either session but we will make a special point of being more detailed in our coaching in session 1 to help new riders get started.
Session 1: 6pm-7.05pm
Session 2: 7.30-8.35pm
No need to book if you are brining your own turbo and bike. Please email firstname.lastname@example.org with the title “TURBO BOOKING” or “TRI-ANGLIA TURBO BOOKING” respectively to book. I will always confirm your booking, usually on wednesday night or Thursday morning.
If you ride with a Garmin you can download a copy of each weeks workout. Contact Neil for access to our Garmin Training Resources and information on how to get the best from your Garmin and manage your training more effectively.
Click here for more>>>>> http://blog.pedalrevolution.co.uk/events/spindrome-indoor-training-2013-10-04