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

Swim at Home Indoor Workout

These exercises will help you maintain swim strength, reduce the likelihood of injury and improve your swim stroke and strength.

Perform all exercises holding the correct form.  If you can’t hold the correct technique, then stop the exercise.  Don’t try to force out extra press-ups at the expense of bad technique.

Press-ups – Narrow grip, normal, decline pressups – 3 sets of each grip type press-up 10 reps each. – That is 90 press-ups straight away!

Exercise 1 -- Narrow grip Press-up – engages the triceps (back of the arms) all hand positions really work the muscles used in swimming.  Easiest version is to do on your knees.  More advanced version is to be in the full press-up position.  Keeping the elbows tucked into your body really squeeze the triceps as you push to the extended position.

Exercise 2 – Wide grip press-up – hands should be under elbows.  Chest all the way to the ground look forwards.  Easiest version is the box press-up, then three quarter (on the tops of your knees), then full press-up position.  This works the triceps and the chest muscles.

Exercise 3 – Decline press-up – using a step of chair put both feet on the chair with your hands on the floor in the press-up position.  Perform a press-up.  Engage the core by tightening the glute muscles and drawing the belly button in.  This will work the shoulders like a shoulder press.

Exercise  4 – Flutter kicks on back – either lie flat on your back (Easiest option) or lean back and use your hands to support your body at a 45-degree angle (more advanced option).  Lift both feet off the floor about a couple of inches above the ground and then kick your legs up and down keeping your legs straight.  Concentrate on forcing the lower back into the floor.  If you feel that you are starting to get an arch forming in your lower back, then stop the exercise.  Repeat this for 30 seconds. Flutter kicks on your front – lie face down on the floor and kick as if you were doing front crawl.  This will really engage your glutes and lower back muscles.

Exercise 5 – Dips.  Use a chair, bench low table or windowsill.  Sit on the object and place your hands on the edge of the object you are using to support you.  Your fingers should be facing 180 degrees from each other.  Lower your body off the chair and down until you have a right angle in your elbow and then push back up and repeat.  By turning the hands to 180 degrees you take the load of the front shoulder and it is a more natural body position to perform the exercise.  3 X 30 – 60 seconds of this exercise or until you can’t hold the correct technique.

Exercise 6 – Walking the plank – in the plank position with hands flat on the floor tighten the glute muscles and drawing the belly button in walk the hands forwards as far as you can and then walk them back to the starting position.  3 sets of 30 – 60 seconds.

Exercise  7 – Plank threading the needle – in the plank position tighten the glute muscles and pull your belly button in then reach through with one hand underneath your body and reach as far as you can.  You could even aim for a point and tap it then come back to the original position but don’t put your hand down go straight again for another go.  Keep repeating for 30 seconds each side.

Exercise 8 – Side plank – on your side resting on your elbow and forearm with both legs one on top of the other.  Elbow should be underneath your shoulder.  Static side plank just hold the position with your hips raised off the floor.  You can progress this to just lifting your hips off the ground and then lowering the hips back to the floor. A more advanced version would be to reach under your body and then extend the arm upwards. A further move would be to bring your top arm elbow to your knee as you bring your knee up to your chest.  This really engages the oblique muscles as well as the other core muscles. 30 secs of each exercise and repeat on the other side.

Exercises using resistance bands (or innertubes).

Exercise 9 – Introduction to using resistance bands.  If you don’t have resistance bands use 1 or two inner tubes.  Using an innertube can create quite a hard resistance which may be too much for some people.  To make this easier cut the innertube in the middle. 

Exercise 10 – Double arm swim position -- with a resistance band cut in the middle wrap the two ends around your hands and place the middle of the band around a door handle.  Stand with feet shoulder width apart and knees bent and lean forwards from the hips.  Reach with both hands out in front of you and turn the hands to a 45-degree angle.  Pull both arms backwards keeping the hands underneath the shoulders until the hands are underneath the elbow then let the arms go back to the starting position.  Move backwards or forwards to adjust the resistance.  Repeat this for 1 minute.

Exercise 11 – Progression for the swim position – this time bring the arms all the way to the back by extending your arms behind you.  This will work the triceps and an important part of the swim stroke.  You can further develop this into each individual arm pulls or single arm pulls.  If the resistance bands are too tight move further forwards until you are able to extend the arms fully to the back.  Perform for 1 minute 20 secs rest and repeat a further 2 times.  If you are more advanced or just want to do more perform the single arm version. 

Exercise 12 – Using two innertubes which haven’t been cut.  (Make sue the innertubes are the same make as different makes may offer different resistances).  Loop the two innertubes around a door handle.  Rowing – Hold one band in each hand and Pull both hands with the thumb on top (hammer grip) pull back until your fists are level with your body. Change hand position to bicycle grip (knuckles up) pull the hands back to the body and squeeze the back muscles as you pull back. 

Exercise 13 – Tricep extensions -- using one innertube cut in half.  Stand on one end with the arches of your shoes.  Stand on the band will determine the strength of resistance.  Tricep extensions.  Holding the band in one hand extend above your head and then lower the forearm down behind your head and then extend the forearm above your head.  Keep the elbow high.  Perform 30 reps each arm for 3 sets.

Exercise 14 – Tricep kickbacks – Tie one innertube to a door handle with two knots.  Face the door and bend the knees slightly and lean forwards keeping a nice straight back.  Pull the resistance band back and bring your elbow level with your body.  Then extend the lower arm upwards until the arm is straight.  The higher you keep your elbow the more effective this exercise will be in working the triceps.  Perform 3 sets of 15 – 30 reps.

Exercise  15 – Oblique twists – Tie one end of the innertube around a door handle with a double knot.  Face sideways to the door.  Bend your knees slightly keeping your body upright twist the body holding the arms still in front of your body.  You will feel this in your obliques (side abdomen).  3 sets of 30 reps each side.

Exercise 16 – Lateral raise.  Stand with the arches of your feet on one or two innertubes that are cut in the middle.  Elbow slightly bent, pull the bands up to shoulder height to your sides.  To make this harder you can pulse which is lifting to your shoulder height and then small up and downs.  Perform for between 15 reps or 30 – 60 seconds and repeat 3 times.

Exercise 17– Frontals

Standing on the innertubes with the arches of your feet, keep your elbow slightly bent and with one arm lift in front of your body up to shoulder height.  Repeat for a minute each arm and perform 3 sets. To progress to full frontals with both arms lift in front of you right up to above your head.  Once again repeat this for a full minute.

Exercise 18 – Shoulder press – standing on the bands with the arches of your shoes.  Knees slightly bent, keep the glutes tight and draw in the belly button.  Lift your arms up to shoulder height and ensure the bands are behind your elbows.  Then push your hands straight up into the air and then lower to your shoulders and repeat for 1 minute and perform 3 sets.

Indoor swim set routine

  • Week 1 – Perform all exercises once or twice per week. 
  • Week 2 – Perform all exercises up to 3 times per week.
  • Week 3 – increase the number of repetitions or sets of each exercise 3 times in the week
  • Week 4 – Increase the number of repetitions or sets of each exercise up to 4 times in the week.

With the other exercises I have posted try to do the toilet roll workout, the ab workout and the posture workouts on alternate days from the swim on land sessions.

Zwift Monday Interval Session – Jon’s Mix

This Monday, April 13th, the interval session will start at an earlier time of 6.00 pm and will be Jon’s Mix which can be found in the “Less than an hour to burn” section.

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.