Abs – Extinctions Sets

5 Reps of W’s – Leaning slightly back legs together lift your legs in a W shape in the air and then repeat back.  High legs to one side, lower in the middle then high to the other side. 

10 reps of Plank crossovers.  In the plank position on your hands.  Bring your knee up to the opposite elbow and then lift your leg upwards.  Repeat other side.

10 reps of Butterfly sit up.  Lie down on the floor with your feet touching the floor and your knees bent.  With your hand across your chest come up towards your knees keeping your feet on the floor and extend your arms out in a fly movement as you come up and really sit up tall.  Then lower down and repeat.

45 seconds of V sits with twist. Lean back slightly supporting your body with your hands placed behind you on the floor.  Feet together as you bring your legs up towards your body bring your body forwards to the knees but lean to the side then push the legs back out and lean back then lean to other side as you bring your legs up and bring your body forward to meet the knees again.

10 reps of Standard Crunch – Lie on your back feet flat on the floor knees bent.  Hands by your ears.  Lift the shoulder up as high as you can towards your knees and hold for 5 seconds then lower.

10 reps of Oblique twists to opposite knee.  Lie on your back feet on the floor and knees bent.  Hands by your ears.  Come up and twist your body and move your opposite elbow to opposite knee explosively then bring back to the middle pause and then lie back down and repeat to the other side.

10 – Sit downs – Sit up feet on the floor and knees bent.  Arms across the chest.  Lower the body as low as you can without the feet lifting off the floor and then come back to the starting position.  This is a great ab exercise for anyone that finds that they have neck pain when doing ab exercises. 

30 seconds of Hyper extensions – Lie flat on the floor face down.  Hands by your temples.  Lift the upper body up as high as possible breathing out as you go down in as you go up.  To make the exercise harder either perform pulses (little movements at the top of the range of movement), or / and extend your arms above your head.

30 seconds of Hip flexor ab crunches – hook your toes under something that won’t move or have someone hold your ankles and then perform the classic old school sit up.  This works your hip flexors as well as your lower abs.  If you start to lift your bottom off the floor to help you get fully up stop.

20 reps of True ab crunches – Lie on your back on the floor lift your feet off the floor and bend your knees cross the feet over each other and then lift the upper body towards the knees as high as you can and lower. 

Quiz Night Tonight

Hello Turbo’s

Tonight is our first online quiz night.  The start time is 6:30pm.  It will be approximately 1 hour (could go over)!  It is for everyone so Juniors are welcome to join in.  There will be a prize for the winning team which will be given once we are able to meet up again.  David Gibney (Social Sec), is the quiz master along with myself aiding the proceedure.  Your first role is to think of a team name for yourselves which is amusing and Junior friendly : )

There will be 6 rounds with the last round being a bonus round where you can make up lots of points.  Beveridge and snacks are optional and recommended.

Lets make this a great event.

Hi there, 

You are invited to a Zoom meeting. 
When: Apr 4, 2020 06:30 PM London 

Register in advance for this meeting:

After registering, you will receive a confirmation email containing information about joining the meeting.

I recommend signing in at least 5 minutes early.

Any questions please email me.  ralph.hydes@hotmail.co.uk

Look forward to seeing you all.


Zwift Time Trial now in Club Championship’s

We are adding in a Time Trial event on Zwift that will be part of Club Championship. Point’s will be awarded in 2 categories – Men and Women. The course is 8km in length with 236m of climbing (last 2km) so hopefully it fair. You get no assistance from drafting so it is exactly like a Time Trial event…

You will just need to sign up to the race which zwift host at set times during the week and then provide your time to Ed Bucky. You can obviously repeat the event to try to improve your time.

We will announce more details on Monday. Please join in on the Zwift training/social rides to get a bit of practice in!

To see a video of the actual race (and in particular the beginning see the following link on this link to a youtube video Click Here

Ralph’s Next Challenge

This swim challenge is designed to test all swimmers no matter your ability… Please feel free to click on “share” below the video…

Rules are you must do at least 8-10 seconds of each stroke, dives and tumble turns are optional, full swim kit required, can be individual or whole family but all four strokes need to be completed. Please nominate other Thames Turbos to complete after your attempt! Have fun

Ralph Swim Challenge

Ralph Swim Challenge


There will be an online Yoga stretch out session on Saturday at 9.30AM. A class for all abilities – Care for and stretch out muscles used in Triathlon training. Every class finishes with a much need Savasana so you leave completely refreshed!

Instructor: Kathryn Scott

Code: 752 546 2373

This event is a virtual event and will be held on Zoom.

Zwift Session

There will be a 1 hour Zwift Social Ride on Friday 27th March for approximately 1 hour @ 8pm

Route: Greater London Route including Surrey Hills. The route is 25.6km with 350m elevation gain and should take us roughly 1 hour to complete. Along the way there will be segments such as climb up Leith Hill.

Ride leader: Angelo Bella

Please make sure you follow Angelo on Zwift (and follow other instructions) and let him know if you wish to attend on FB.

The details of this event will be updated here nearer the event. For instructions please go to https://thamesturbo.co.uk/sessions

January Social 2020

Fancy a smooth pint or tasty glass of vino is never a bad call as a reward for our hours of training, not to mention the opportunity for some tri chat bar side! So we are going to try and resurrect the monthly post training social starting this coming Thursday after the swim.

So whether you are swimming or not, why not come along!

Time: From 9PM
Date: 30th January 2020

Location: The Beech House on Hampton Hill – 92 High Street, Hampton Hill, TW12 1NY

Time: Straight After Swim at HOP

David Gibney

January 2020 Training

Now that we have had a couple of weeks with no structured club training sessions for the festive period, it is now a good time to refocus on training.  It’s a good thing to have a couple of weeks with no structured training and hopefully most of you have taken some time off training and enjoyed the festivities?  This ensures that you return to training with more motivation and energy.

I use a training method called Periodisation which is how I plan the clubs training sessions.  By using this method, I am making all the sessions build so that the sessions peak for the three months of June, July and August.  Obviously, a lot of you may have races outside of this time but planning for the sessions to be peaking at this time of year will leave everyone in very good shape even if your races are in the months of May or September.  It is possible to peak twice in a year so if you have qualification races in May or June and then a World championships or Ironman in October this can be done. (If this applies to you and you would like further coaching or advice please see me). 

This is the time of year, often known as the base phase.  In particular we are in the final phase of base training known as Base 3.  Base 1 and Base 2 are typically the months of November and December. The phase prior to Base 1 is called the preparation phase and this often follows a week or two after your last race of the season in September.  Most phases are 4 – 5 weeks although depending upon your goal race these can be extended.

So, what does Base mean?

Often people get a bit confused by what this means.  It is a period where you will be building upon your endurance by doing longer rides, longer repeats / sets in the pool and longer runs.  It doesn’t mean however, that you can’t do faster efforts although these are usually reduced to limit stress on the body as building volume through longer sessions is stressful enough.  This is what confuses people the most about how much intensity they can do whilst still building volume.

What do you have to look forward to in the next month of training back at the club?

In Swimming we are continuing with the longer reps that you were doing before Christmas but working more on technique and strength sessions (using pull buoys, paddles and doing pyramids).  Track running the focus is upon pace judgement over longer repetitions and the turbo sessions are continuing to work upon building FTP. (Functional Threshold Power – increasing the power you can push for an extended period of time).  I will talk about FTP in the next article.


Ralph Hydes
Head Coach