HURT LOCKER!!!

hurt locker



noun. A figurative place where someone is said to be or will be, if they are getting or expect to be getting hurt or beaten.
With that team, you are entering a rather large hurt locker.

WHO HAS THE KEYS TO THE HURT LOCKER!!!

I need out!!!

RIDING WEEK COMMENCING 22 MON

RIDER OF THE WEEK

KAIRN STONE RIDING STRONG EVERY DAY!!!

Tues 1615 speed work Billacombe road

Thurs 1400 Novotel 3 hours

Sat 0800 4 hours no stop Novotel

Sun 0900 Novotel 3-4 easy cafe stop

WORK OUT OF THE WEEK

Warm up 5 minutes easy
3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
2 min easy spin
8 x 20 sec superspin 42x15 (rpm > 110+) @ 10 sr
2 min easy spin
Repeat 6 times (6 killer minutes)
1 min 53x15, then 1 min easy
1 min 53x12, then 1 min easy
1 min 53x18, then 1 min easy
1 min 53x15, then 1 min easy
1 min 53x12, then 1 min easy
1 min 53x18
2 min easy spin
Repeat this for 4 minutes
10 sec 53x15 tempo effort, then
10 sec easy, soft pedal
2 min easy spin
Repeat 4 times
20 sec seated 53x12 build effort increasing, then
10 sec out of saddle sprint in same gear, then
30 sec easy, recovery spin
cooldown 5-10 minutes

TRAINING FOR WEEK 15 JAN 07

Hello All after a massive 300 mile week!!

Rider of the week Rob Wilcocks - STRONG!!!

Tues 1615 speed work Billacombe road

Thurs 1400 Novotel 3 hours

Sat 0800 4 hours no stop Novotel

Sun 0900 Novotel 3-4 easy cafe stop

If you are going out leave a message!!

LITESPEED FOR SALE

Check out my bike for sale!!!

TRAINING WEEK COMMENCING 8 JAN 07

Weds weather not to bad apparently meet 4.15 Novotel for 1 hour or 1 and Half on Billacombe road. Thurs at 2.15 Novotel again as long as not bad 2 and half easy. will txt Keith Lilley and Stu hall- Kairn

Sat 0800 Novotel - 4 hours steady

Sun 0900 Novotel - 4-5 hours with cafe stop

You can be a Lance or an Ullrich u decide??

Training times

Training this week??

AMEND 1

TUES Jan 02 2007

0900 -1200 NOVOTEL three hours

WED Jan 03 2007

1000 NOVOTEL 1 hour CRIT work

THURS Jan 04 2007

1400 Novotel two hours recovery

Fri

Any suggestions/REST DAY??

Sat 0800

NOVOTEL fours hours - steady

Sun 0900

NOVOTEL Fours hours - easy with cafe stop

TRAINING NEW YEARS WEEKEND

Saturday 30 Dec 06 - 0900 Novotel 5 hours steady

Sunday 31 Dec 06 - 0800 Novotel 4 hours steady

New years day - 1000 George Hotel very easy hangover cure!!!