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9:38 pm
March 13, 2010
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Mark G
Moderator
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Matt Schofield said:
Ok thanks I'm just doing the 135 mile ride but I might struggle with the 3 mid week rides with school and everything but I'll give it a go
With lighter nights you should be ok for evening rides and also rides on a saturday so should not be too difficult.
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6:41 pm
March 13, 2010
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matthew
RCC Dedicated
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Mark G said:
matthew said:
Gave blood on Thursday night, rode an “easy” 45miles on Friday morning into that wind and rail through Dalby, 25m TT on Saturday afternoon. Is my body technically back to normal for Saturday afternoon?
Matthew: Blood volume is replaced within 24 hours. Red cells need about 4 to 8 weeks for complete replacement so no you will not be back to normal and giving blood a few days before a main race is not a good idea!
I hear what you say, but it was a 2up TT today, so I took it easy! 55:40 quit pleased with that really.
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9:46 am
March 13, 2010
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Matt Schofield
RCC Dedicated
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Ok thanks I'm just doing the 135 mile ride but I might struggle with the 3 mid week rides with school and everything but I'll give it a go
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11:10 pm
March 12, 2010
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Mark G
Moderator
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Matt Schofield said:
I was wondering how much training I should be doing leading up to the coast2coast in May  any suggestions?
That is dependent on whether you are doing the 135 miles or 270 miles? Also how much time you have? I think you are doing the 100 miles. You need to be able to ride somwhere near that distance by mid April. So with 4 weeks until then aim for long steady rides at the weekend speed is not important to you but aerobic endurance is so steady state miles and concentrate on getting your food intake right on these rides plenty of fluid about 750ml per hour with 6% carbo to fluid mix and some easy to eat carbo food such as energy bars, jelly babies, bananas. Take this little and often.
So the next 4 weeks might look like this
week 1 - 50 miles ride with 3 rides mid week of distances from 25miles to 40 miles
Week 2 - 60 mile ride with 3 rides mid week of distances from 25miles to 45 miles
Week 3 - 80 miles with 3 rides mid week of distances from 30miles to 55 miles
Week 4- 100 miles with 3 rides mid week of distances from 35 miles to 65 miles
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11:02 pm
March 12, 2010
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Mark G
Moderator
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| posts 348 |
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matthew said:
Gave blood on Thursday night, rode an “easy” 45miles on Friday morning into that wind and rail through Dalby, 25m TT on Saturday afternoon. Is my body technically back to normal for Saturday afternoon?
Matthew: Blood volume is replaced within 24 hours. Red cells need about 4 to 8 weeks for complete replacement so no you will not be back to normal and giving blood a few days before a main race is not a good idea!
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10:03 pm
March 12, 2010
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matthew
RCC Dedicated
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Gave blood on Thursday night, rode an “easy” 45miles on Friday morning into that wind and rail through Dalby, 25m TT on Saturday afternoon. Is my body technically back to normal for Saturday afternoon?
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7:42 pm
March 12, 2010
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KeithU
RCC Regular
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4:30 pm
March 12, 2010
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Matt Schofield
RCC Dedicated
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I was wondering how much training I should be doing leading up to the coast2coast in May  any suggestions?
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12:19 pm
February 20, 2010
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Mark G
Moderator
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Post edited 5:20 pm - February 20, 2010 by Mark G
- Yes you did well first of the season so hope it goes well from here!
Yes shame about tomorrow just dont want to get you guys across then have to cancel. With this sort of activity I dont want to run the risk of snow and ice and that is highly likely with a 9am start.
I had planned
- riding through and off as a team
- leading a team member through a bunch
- race strategy
- and to finish off team lead outs for sprints.
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11:56 am
February 20, 2010
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matthew
RCC Dedicated
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Re. Croft…
I came 4th, buddy. Big smiles all round. Perhaps I would of been first if I'd of had a coach!
Re. Training, the past 3 weeks it's been quite intense, mostly in the Gym and eating the correct stuff and not quite so much beer. Easy ride on the day before Croft though. I was using Croft as a guage to tell me how fit I am. I guess I can't be that bad then.
Shame about training on Sunday.
Maffers.
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11:12 am
February 20, 2010
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Mark G
Moderator
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Hi thought i would bring this link out again. The first local road race of the season took place today at Croft circuit. Also next month the National Point Series XC MTB starts.
So at this time of year if you are a racer targetting early races you will be training that top end fitness with plenty of speed workouts and for road racers short term muscle endurance work. Make sure you enter races in plenty of time and plan for the season -making sure your season has your rest and recovery periods in and for road racers that want to race the whole season this is particularly important.
I hope the winter has not disrupted your training too much! If you have any questions then post them on here.
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2:52 am
December 31, 2009
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Mark G
Moderator
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Thnaks Mike might just do that.
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12:44 pm
December 30, 2009
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mike scott
I love RCC!
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Website looks good are you going to put a link on your profile name like mine
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3:00 am
December 23, 2009
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Mark G
Moderator
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My coaching website is now up and running:
http://www.velocoaching.co.uk/
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1:19 pm
December 16, 2009
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Mark G
Moderator
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Post edited 6:20 pm - December 16, 2009 by Mark G
I ran a coach led bike session on 5th Dec at Ampleforth College for NYP Tri. 14 cyclists attended the day and the following areas were covered -
components of fitness,
event demands,
sports nutrition
and some turbo sessions
This is some of the feedback from the day:
Thoroughly enjoyed the whole day, lots of valuable information. The 2 (yes 2) turbo sessions I can safely say were not easier than Pete Reads last year! Many thanks - Andy P
- Relaxed and practical
- All good - a good day
- Clear coaching and informative
- Excellent enjoyed it
- Easy Learning - well put
The next session will be on Sat 13th March 2010and in response to some of the feedback we will be looking at
cycling equipment
Bike set up and
cycle tests for checking progress
If you want to come along for the day it is just £15 per rider for the day! Let me know and I will forward your detaisl onto the event organiser.
Thanks
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8:21 am
November 26, 2009
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Tommo
RCC VIP
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Work 'ard all winter and you'll be back to normal mid-summer then. 
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5:23 am
November 26, 2009
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Dan Joyce
Moderator
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What if you've been off the bike for 3-4 months? 
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3:46 pm
November 25, 2009
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Mark G
Moderator
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There is no set time. As a general rule though remember you lose fitness twice as fast as you gain it so 4 weeks off would take around 8 weeks to get back to where you were. But if you have been training for years and used to training you will gain it back quicker than this. Also 4 weeks would not be recommended for anyone serious about training and wanting to race its far too long (unless you have an injury then unavoidable).
Also if you are completely off the bike now it would depend when your target event is.
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3:23 pm
November 25, 2009
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Toms
I love RCC!
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coach.. how long away from the bike is too long?
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10:28 am
November 19, 2009
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Matt Schofield
RCC Dedicated
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Good thanks, I've had a go with that DVD it was quite fun, but my Dad was hogging yesturday evening!
It's funny you should mention falling off
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