TRAINING
In this section…information about Tim Rogers classes, sessions etc and contact details
SPINN CLASSES
Mon 6:30pm at FitnessFirst
Tues 7:15am at BodyRox
Wed 5:45am at BodyRox
Spinn classes are 45mins comprising warm-up, main set working on strength, speed, stamina, aerobic and anaerobic fitness, then warm-down and stretching. The sessions are based on proven cyling performance and will help you become strong and lean. These consitite the hard (speed/strength) sessions of winter training.
RUN TRAINING
Tuesday's at 5:45pm at bottom of Westmount /People's Park - will either do hill reps at Westmount or Queens Road
Sundays at 9am at FB Fields long steady session 13miles+ build up for Marathon/Ironman
Key approach is 1 x strength session (hill repetitions) 1 x endurance (Sunday half-marathon) 1 x pace/tempo (5 x 1 mile repeats or 10 x 800m reps). Any extra sessions are easy recovery runs, possibly using basefoot shoes to encourage good technique.
WEIGHTS AND CIRCUITS
Venue and schedule to be confirmed
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Work-out sessions are 60mins based on rowing excercises for strength and endurance. The session comprises 2mins of work followed by 1min recover at each of the work stations. The stations are changed to create variety, but typically include dead-lift; squats; bench-pull; shoulder-press; upright-row; rope work; plyometrics and kettle-bells.
ROWING TRAINING
Only weather permitting on Saturdays and Sundays in the Winter but more frequently in the summer. For Winter training indoors on the Concept 2 use the indoor rowers and the C2 challenge website.
BIKE TRAINING
Meet at La Haule on Saturdays at 8:30am or Velo at Steam Clock at 9am
The Velo group quickly breaks up into slow, medium and fast riders. As a guide I about Division 2 standard and ride with the faster group at about 18-20 mph average on about 200 to 220 watts of power. The group goes for about 2-3 hours, although I am building up to 5 hours plus hills as preparation for an Ironman competition in 2013 (3.8k swim, 112mile bike and 26.2 marathon)
SWIM TRAINING
Harve des Pas Pool and Aqua Splash at lunchtimes. The Tri Club also run sessions on Wed and Fri 6:30am at the Aqua Splash and there are Masters swim sessions on Mondays.
I generally try for the lunchtime sessions and skip Harve Des Pas when the sea temp is below 14 degrees.
CONTACT INFORMATION
Tim Rogers
Mobile 07797762051
Email timhjrogers@googlemail.com
