Due to the very adverse conditions and my concerns for rider safety the FWRC New Year Blowout has been moved back a week to the 26th & 27th January. Hopefully the worst of the snow will be gone and the roads clear of ice.
The routes remain the same covering approx 160m from Warrington - Capel Curig - Warrington!
The following training segments are purely optional depending on riders fitness and their individual period of training!
Saturday:
- Tail >< Head on climb, each riders will select a low gear (39 x 19) and staying seated, pedal from the tail to head of bunch, next rider repeats until all riders have gone through twice. Then, same format but this time out of the saddle selecting a slightly higher gear (39 x 17).
Balance, efficiency & technique
- Low - High Cadence, riding in pairs, 1min on small ring 1min on big ring (39 x 14 + 53 x 14) rider in front on big ring rider on back small ring x 10mins.
The goal is to keep your work efforts the same, while alternating muscle fibers with the supporting cadence.
Sunday:
- Group Bit & Bit x 8km, steady tempo on 53 x 17/16, each rider covering 100 meters on front.
Technique, control, aerobic.Remember, this is optional, think about where you are in your training and whether you want to build condition for more specific training in the coming months before the season proper?
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