”How to train” Workshop
Lactate threshold, muscular endurance, VO2max, Zone 2, intensity, periodisation......confused? Want to know more? Alain and Doug will be running a "How to train" workshop at Oxsrad on 3rd March 7pm to explain these terms and more, to help you understand how best to shape your training to meet your personal triathlon goals. It will be an interactive session with plenty of opportunity for questions and no powerpoint presentations! Topics we'll cover will include:
Components of fitness
Training zones - Lactate threshold, testing, intensity zones
Adaptation - How your body gets stronger and faster
Recovery, recovery and recovery
To ensure you don’t miss out on this great opportunity please sign up here.
Additional swim session
As you are aware there is currently high demand for our swim sessions and to ease this busy period we have managed to secure a block of sessions at Blackbird Leys pool on a Thursday evening between 8.00 - 9.00pm. We are hoping to start these this Thursday but just need to finalise some details with the pool. Watch out for confirmation early next week
We are hoping these additional slots will allow more members to be able to take advantage of our coached swim sessions.
Once again the weather is not looking great this weekend, but weather dependent Alex Gandon will lead a 2 hour Intermediate 1 ride. He will make the final decision on Saturday evening, so please watch out on Facebook for an update.
Gope Walker is again offering an alternative Zwift group ride on Sunday for anyone who fancies it, see Facebook for details.
Also see Captain’s’ Corner for more information on Zwift.
Captains' Corner this week is an item on Zwift by Gope Walker
Q. What is Zwift?
A. Zwift is an online bike training tool that uses Watts and body weight to work out how fast you are going?
Q. Is that it?
A. It's got a couple of smart things like a nifty Co-efficent of Drag (CdA) algorithm which simulates riding outdoors.
Q. CdA? What are you on about, I'm not an engineer please talk in English please
A. In cycling terms it means that you get the draft effect like when riding in a group. i.e. if you are the front you work harder than if you are sitting behind....so like a club rides
Q. So I can ride behind Nick Wenban-Smith on Zwift and he'll take the wind.
A. Exactly! He'll have to do 30% more power that you will if he's on the front but he's strong as he's Kona Training so 30% less than what he's doing is still a lot.
Zwift also takes weight into account so cycling behind Tracy Makin on Zwift is as pointless on Zwift as it is outdoors
Q. Wow! That's clever, how much?
A. £12 a month but you need a turbo trainer with Ant+ or even better a Smart Turbo Trainer
Q. What on earth has this to do with Oxford Tri? We are triathletes not computer game nerds
A. It's possible to do club rides on Zwift which mimic outdoor riding when the weather is terrible.
Q. Tell me more...
A. Gope is running some winter rides IF the weather is bad. Normal club ride time i.e. start at 9.15am on Sunday and ride for 1h-1h 15 minutes. Then a 20 minute break (or coffee stop) and then another 90 minutes to 2 hours
Q. And that will be as good as a club ride?
A. Better than a club ride fitness-wise. There aren't any roundabouts, traffic lights, punctures etc so you'll pretty much be cycling constantly. Zwift has hills so like outdoors the stronger riders wait at the top for the steadier climbers
Q. I'm the Witch from the Wizard of Oz therefore I melt if I get rained on. Where do I sign up?
A. Check the Ox Tri FB Group or for more details speak to Gope Walker or one of the other coaches for more info. We would like to make this section as interactive as possible so please send any questions to us about anything triathlon related we would be happy to answer them (or if we can’t answer we will find someone more qualified!) Sarah and Dan email@example.com
This Week’s Programme
Fri 6.45pm Stages Indoor Cycling @ Oxford University Sport - Spaces available
7.00pm Swim @ Kidlington - Waiting list
Sat 9.00am Social Run @ Shotover - no sign up necessary
Sun 9.15am Club Ride @ Oxsrad
Mon 7.50pm Static Bike @ Oxsrad - Sign up opens 8.00pm Saturday
8.30pm Swim @ Headington School - Sign up opens 8.30pm Saturday
Tues 7.00pm Hill Run @ Headington Hill Run followed by a social at The Star - no sign up necessary
8.00pm Stages Indoor Cycling @ Oxford University Sport - Sign up opens 8.00pm Sunday
Weds 7.30pm Swim @ Radley College -Sign up opens 7.30pm Monday
9.00pm Swim @ Barton -Sign up opens 7.30pm Monday
Thurs 7.00pm Track @ Horspath Athletic Track - no sign up necessary
Fri 6.45pm Stages Indoor Cycling @ Oxford University Sport - Sign up opens 6.45pm Wednesday
7.00pm Swim @ Kidlington - Sign up opens 7.00pm Wednesday
This is our busiest time for our swim sessions so to be fair to everyone remember to remove yourself from a sign up or waiting list as soon as if you are no longer able to attend to give the next person on the list adequate notice. You can sign up and see session details here.