Quiz Night – Saturday 2nd May

Come and join us for the 3rd edition of our increasingly popular Quiz Night!

Held on Saturday 2nd May at 6.30 pm by Social Secretary David Gibney and Head Coach Ralph Hydes via Zoom.

To join the Zoom meeting please click on the following link:

https://us02web.zoom.us/j/7482387521

Meeting ID:

748 238 7521

Hope to see lots of you Saturday!

David and Ralph.

Zwift Friday Night Session – Criterium Winter Races Series

Please join us this Friday 1st May at 7.00 pm where we will be taking part in The Friday Criterium Winter Race Series:

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This is a flat course of 34.6 K and open to riders of all abilities. Just enter the category according to your w/kg. And don’t worry if you are not sure what this is, just take a guess from what you normally ride at or your weight divided by your FTP and Zwift will put you in to the correct result Category.

And if you want to join us on the Discord App which is a Voice Channel so we can chat whilst we cycle please see my previous post with instructions: https://thamesturbo.co.uk/using-discord-on-zwift

Any questions please email or message me.

Zwift Monday Interval Session – VO2 Max Development

This Monday, 27th April, 8.00 pm, the Zwift Monday Interval Session will be Workout Session VO2 Max Development which can be found in Zwift Academy 2019:

If you haven’t joined one of our sessions before or maybe had difficulty selecting the correct Workout Session please watch my video that I previously posted: https://thamesturbo.co.uk/zwift-meet-up-with-workout-session-video-instructions

And if you want to join us on the Discord App which is a Voice Channel so we can chat whilst we cycle please see my previous post with instructions: https://thamesturbo.co.uk/using-discord-on-zwift

Hope to see lots of you Monday evening and please email or message me if you have any questions.

Zwift Friday Night Session – Tempus Fugit Time Trial

This Fridays Zwift session will be the GGCC Glasgow Green CC TT Time Trial on the Tempus Fugit course at 6.45 PM:

Please enter as soon as you can as this event has the potential to fill up.

The Tempus Fugit course is part of our Club Championship and times will count toward that. And if you are yet to have a go on either of our TT courses on Zwift this will be a great chance to have a go knowing that lots of Turbos will be there to help and give advice.

The instructions also say that a Time Trial bike must be used. If you are not familiar with how to change your bike once in the Zwift screen to go Menu/Garage/Frames and select from there.

And if you want to join us on the Discord App which is a Voice Channel so we can chat whilst we cycle please see my previous post with instructions: https://thamesturbo.co.uk/using-discord-on-zwift

Zwift Monday Interval Session – Race Practise

Monday 20th April – 7.00 pm – the Zwift Interval group ride will be using Workout Session “Race Practise” in the “Zwift Academy 2019” section.

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If you haven’t joined one of our sessions before or maybe had difficulty selecting the correct Workout Session please watch my video that I previously posted: https://thamesturbo.co.uk/zwift-meet-up-with-workout-session-video-instructions

And if you want to join us on the Discord App which is a Voice Channel so we can chat whilst we cycle please see my previous post with instructions: https://thamesturbo.co.uk/using-discord-on-zwift

Hope to see lots of you Monday evening and please email or message me if you have any questions.

Suggested Training Schedule – Juniors

This is a suggested weekly programme to fit in with all the Thames Turbo sessions I.e. circuits and yoga.  I have also incorporated two of my video routines from the Thames Turbo @ home section on the website, the toilet roll routine and the indoor swimming bands routine.  Along with the Daily Fitness Challenge.  At present I have suggested everyone joins in with the Burpee challenge but, each week I will be introducing a new challenge for you to do in addition to the current one so you will be doing multiple daily challenges by week four!  This should keep you very fit.

Suggested weekly training:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Turbo session see website or weekly email with my suggested routineRun sessionRest DayCircuits with Ralph on ZoomRun sessionYoga and stretch with Kathryn on ZoomBike ride
Daily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challenge
 Toilet roll routine   Longer run session 
 Swim bands routine  Swim bands routine  

Run sessions – Tuesday run sessions I will send out on email each week but also there are lots of suggestions on the Thames Turbo website on the @ home section menu.  Go to @ home training sessions and then click on the blue link.  You will also see additional Turbo sessions here. The long run should be keeping in line with government guidance on social distancing and should be done with a parent of the same family.  This session should be a steady run depending upon your age and level of fitness.  I suggest for Juniors under 14 years old I suggest a maximum of 30 minutes.  14 – 16 years up to 45 minutes and juniors over 16 up to an hour.  If this is too much just do what you are comfortable with.

Long bike ride can be done either on a turbo trainer or outside but once again please be safe and ride with a parent.  It is meant to be a steady ride.  If riding outdoors, make sure you wear a helmet and take a puncture repair kit.  The aim here is time on the bike not world records!

My workout videos to keep your overall fitness and conditioning and to help you keep your muscles swim fit I suggest you do my swim band video and for all over conditioning do my toilet roll workout.

Zoom sessions on Thursdays and Saturday – Circuits with me and Saturday morning – Yoga are a great way to compliment all the other training sessions so please join in. 

Suggested Training Schedule – Seniors

This is a suggested weekly programme to fit in with all the Thames Turbo sessions I.e. Club Zwift sessions circuits and yoga.  I have also incorporated all three of the video routines from the Thames Turbo @ home section on the website, Abs workout the toilet roll routine and the indoor swimming bands routine.  Along with the Daily Fitness Challenge.  At present I have suggested everyone joins in with the Burpee challenge but, each week I will be introducing a new challenge for you to do in addition to the current one so you will be doing multiple daily challenges by week four!  This should keep you very fit.

Suggested weekly training:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Turbo session or Zwift session with AlanRun sessionRest dayCircuits with Ralph on ZoomTurbo or Zwift session with AngeloYoga and stretch with Kathryn on ZoomLonger Bike ride or Zwift session
Daily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challenge
Ab video workoutToilet roll routine Run session Longer run session 
 Swim bands routine  Swim bands routine  

Turbo session or Zwift – Monday’s Friday’s and Sunday’s Please check with facebook or the Thames Turbo website to check which sessions are being held and timings.  For those of you not on Zwift but have a turbo trainer I will send out weekly Turbo training sessions by email.

Run sessions – Tuesday run sessions I will send out on email each week but also there are lots of suggestions on the Thames Turbo website on the @ home section menu.  Go to @ home training sessions and then click on the blue link.  You will also see additional Turbo sessions here. The long run should be keeping in line with government guidance on social distancing.  This session should be a steady run depending upon your age and level of fitness.  I suggest no one really runs for 90 minutes unless you are used to running further.  As a general guide only increase the duration of the run by 10% per week.  Most people if you are aiming to do Olympic distance triathlons should be fine with an hour. 

Long bike ride can be done either on a turbo trainer or outside but once again please be safe.  It is meant to be a steady ride.  If riding outdoors, make sure you wear a helmet and take a puncture repair kit.  The aim here is time on the bike not world records!  Once again if you are doing Olympic or sprint distance Triathlon’s there is no need to do more than 2 hours on the bike.  If you are thinking of going longer please use your own judgment and make sure you take sufficient nutrition and fluids.

My workout videos to keep your overall fitness and conditioning and to help you keep your muscles swim fit I suggest you do my swim band video and for all over conditioning do my toilet roll workout.

Zoom sessions on Thursdays and Saturday – Circuits with me and Saturday morning – Yoga with Kathryn, are a great way to compliment all the other training sessions so please join in. 

Quiz Night – Saturday 18th April – 6.30 pm

Following the success of our first lockdown quiz night, we are back on this Saturday for round 2! Same place (Zoom) same time (6:30 pm) and with even easier questions😉!

Shorter this time with 5 rounds instead of 6. David and Ralph did some brainstorming on the ‘kids’ round to ensure the questions are a bit more ‘accessible’! We had an amazing turnout of almost 25 teams last time let’s see if we can beat that!

To join the quiz on Zoom please register using the following link: https://us02web.zoom.us/meeting/register/tZMsc-qrpz8uGtx6-s63oa6_uwqmNc8c12XE 

This is open to the whole household so please encourage your family members to join you!

Any questions please contact your Social Secretary David Gibney.

Bike Maintenance – M Check and Fixing a Puncture

Our first video from Head Coach Ralph Hydes is called the M check which you should perform on your bike before each use. Its called the M Check because of the shape it draws as you check the points of your bike and only takes a few minutes. It could save your life.

Our second video is how to fix a puncture. In this one Ralph covers using a gas cylinder which is not only quicker but gives you a higher pressure too so less likely to get a second puncture.

If you have any questions on either please reach out to Ralph who will be happy to help.

Friday Zwift Ride – 3R Lutscher CCW Race

Friday Zwift race, the appointment this week is with the 3R Lutscher CCW climbing race at 19:10. To do something different this time we are going to do a climbing race with 827m elevation over 23 km. You also have to be wearing a HRM.

To join the event use your Zwift Companion App and then choose a category based on your FTP. Don’t worry if you are not sure what category you are in, just pick one and if need be Zwift will correct you in the results.

You also have to register on Zwiftpower to be included in the Results. DO NOT LEAVE THIS TO THE LAST MINUTE. Do it now before you enter the race. The following link describes the process and also gives other racing tips: https://zwiftinsider.com/how-to-race/

And finally, a number of us are using the Discord App to talk to each other during the race. This takes a few minutes to set up, so again, give yourself plenty of time to do this before the Race. Details on how to join our “Channel” on Discord can be found here: https://thamesturbo.co.uk/using-discord-on-zwift