London Fixed-gear and Single-speed

Spin to Win!

Thursday night junior and senior roller/turbo training sessions.

Indoor training is a quick and effective (and warm) way to keep and improve your fitness over winter. Doing it on your own isn't the most enjoyable experience so come and do it with familiar faces as part of a proper structured session. We have been running sessions for under 16s for the last couple of years and these have proved so popular it's time for the adults to keep up!

Every Thursday at 7pm-8.30pm, (excluding Xmas eve and New Years eve) over Winter.

Held in the marquee next to the office at Herne Hill Velodrome.
We have space and equipment for around 20 riders.

Session price £2.50
Use either your road or track bike.
Any questions email hernehillbookings@gmail.com

Excellent! Nice one JC. I will try to get along.

me too
have sent you an email

Thanks Jason. I enjoyed the TT session loads (ha). never thought that 15 secs could last so long

My pleasure!

I think over the next few weeks we'll crank it up to 25 seconds. Just incase anyone wants a bit of a head start for the Rollapaluza winter league.

Is there a banned equipment list?

Jason will you be doing structured training type of thing?
or is it more of a use the equipment to do you own session?
What sort of stuff will you be doing?

No white shorts.

can i use bullhorns?

and what sort or gear inch would you recomend?

I won't be able to make it thursday :(

They come in other colours?!

My Tuesday evening turbo session has rapidly become anathematical. Internal dialogue during the 3rd and final effort goes something along the lines of, "aaaargh…oh fuck…JUST STOP…eeergh…hmmm…STOP NOW…no, I'm okay…no I'm not…STOP CUNT…help me…try counting…can't remember any numbers…STOP!!!…heurrrrrgh…fucking ouch…no, that really hurts…has it stopped hurting?…no…FUCKING STOP…mustn't…still hurting…am I breathing?…nearly there…beyond hurting…ramp it up…I'm such a cunt…all better now."

Is that the sort of thing you're doing at HH ;)

@Tao
Yep!

Do different things each week but basically a series of intervals. The length of the effort and the length of the recovery dictates weather you're working for sprint or endurance, but I think most people who come just want a general workout, so we work towards both.

Also, weather you go for high resistance using gears and resistance on the turbo trainer, or go for pure cadence using low gears or a set of rollers is up to you. I'm just spinning away on rollers for now, but will probably use a turbo to make it more sloggy after xmas.

@hoops, no equipment requirements (except spinergies). Up to you on the gears, you can adjust the resistance on the turbo trainers to more or less counteract whatever gear you have on your bike. Just ride what you've got on tbh.

That's something along the lines of the running commentary I give.

JC, is is advisable to book? I am on cat sitting duty over Xmas in Brixton! So the Xmas eve session would be perfect!

x

@Pistolero, sorry that ones probably not going to happen. Unless people really want it? We usually cancel anything that happens over the christmas week so people can prepare for a week of face stuffing.

However, the first round of the Rollapaluza winter league starts on December 22nd at the Horseshoe, for your xmas dose of cadence.

Thanks for the reply. It's just me and the cat then :-)

I'll try to make the 22nd though

I went to this last night! It was good fun, hard work (in places) and it definitely kept me warm. Found the hills on the way home a bit harder than usual though...

Are these still going? I was thinking of coming along this week.

Yep, restarting this Thursday after the Xmas break.

Also, by special request this week will have a bit of Kilo practice for the following week's Rollapaluza event

Here's the blurb....

"The adult sessions are on Thursdays 7-8.30. These sessions are open to all and starting this week with a progressive 12 week training plan to deliver riders into the start of the track season in good shape. The sessions will cover all bases (speed, strength, stamina) and will gradually get harder as the weeks go on. Don't worry if you can't make every week, but those who can should feel the extra benefit.

Use either a road or track bike. We have enough equipment for around 15 riders. Session price £2.50. Contact hernehillbookings@gmail.com for more information"

Cheers Jason, I'll see you there.

This still running tonight? I've managed to avoid work today so it's not on my way home, but if I'm feeling adventurous I might drive over later...

Yeah - I'm going down, I think a few other people are venturing out too.

Just think - its warm once you get going!

Planning to get down tonight for the first time.I will arrive in my full winter cycling clobber. But i imagine its going to get hot when training so what's best to wear??

Also any idea about the road conditions around HH ?

I had to walk my bike until i got to the main roads in Brixton this morning as they where really icy. Think i will wear MTB shoes so i can walk if i need to.

usually very icy! especially the track entrance.

Be careful.

You wouldn't want to be in any more than shorts & s/sleeve jersey for the training, I would've thought.

The minor roads around Dulwich are rapidly getting very icy, cars were able to drive up my road this morning (2 mins from the track), but are giving up and reversing out now because wheels are spinning/sliding everywhere...

Oh dear, I will see how i get on but thanks for the warnings.

Yeah watch out on Burbage road, or Stradella, or whatever minor road you use to get to the track. They've been bad recently. Then obviously the driveway and carpark into the track will be an icefest - though not as finely polished at the roads.

But yeah, give it 10 minute warmup and you'll be sweating (if you're anything like me!)

Thanks, that was a good session. Did Ted Shred hook you up with your new track gear, Jason?

Who is he? OOL's cousin?

He doesn't have a girlfriend. Poor man.

Thanks Jason for making a cold open tent feel as homely as a cold open tent can. Bit of a fail on my part - I swear that trainer was filled with treacle or I'm just a complete wimp. Got a flat in the session(!?), then my rear tyre shredded on the way home - think I'll use an old beater wheel next week...

Aye, bad luck with that. That's the first time that's happened in any of the sessions I've been in, but i've heard of it before.

I don't know if having carbon in the tyre made it weaker/more susceptible to heat. Does anyone know anything about this?

Here's one of those hometrainer tyres, but I think for once a week its a bit overkill. Plus then it's a big hassle swapping tyres over, and you can't ride them on the road.

I'm using an old Rubino Tech II - absolute shite on the road, but after 5 years of turbo use, it doesn't show any signs of giving up.

Any cheap hard 60tpi rubber does the trick, and would be enough to get you to non-domestic turbo sessions, unlike a home trainer tyre.

Who's going tonight? I am not looking forward to it...
I blame the turbo trainer i had last week that kept adjusting itself to the alpe d'huez setting for my poor performance ....

I'll be down..... will see you there. Loving the turbo sessions JC

James i noticed your time at the last rollapaluza , very impressive. I am not going to try and keep up with you on the turbo then....

9 James Solly 49.07 time 73.4 kmh 45.9 mph 185.2 rpm

The bald midget behind him seems to be thrusting something very large into his bottom. How remarkably strange.

Psychedelic enima!

Tonight is going to be less intense than last week, more longer sustained efforts going for endurance. It won't feel too hard at the start but will creep up on you at the end.

Fxd

Well the snow's gone now, so I've no excuse not to turn up. First week of cycling in to work since pre Christmas and I'm really feeling it so please don't tell me tonight is going to be an epic burn-fest...

Intervals tonight. Long ones and short ones. Good old fashioned pyramids. So, er, it might be reasonably hard (but only as hard as you can manage)!

Hi, just been reading through and I'm really interested in trying this out.
Does (lack of) experience matter?
If not, would there be room for a newbie? As i would consider myself an adult ;) it would be the Thursday evening sessions i'd be looking at trying??

Cheers
S/

Was great training again

I was looking at some of the rankings for people using watt bikes..Some people put out a huge amounts of power!

Peak power test http://www.wattbikeranking.com/

1 Dave Readle 30 Male LIVERPOOL British 2159 watts

Under 2 kilowatts for Lee ?

On last years, end of a 3 hour session, score I would be around 97th :-(

Must try harder

(although 18th of the over 30s :-)

^^ there are wattbikes at HH then?

Not that I know of. British Cycling have a couple that travel round the country.

If you are very luck or very special, you might get a go if you are in say manchester velodrome at the same time as them and there is a free spot.

Badydino was offering some wattbike testing with Fasttrack coaching, if you want to know your output.

info@fasttrackcoaching.biz £50 for two tests