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Periodisation coaching notes by Jayne Barrett typed up by TonyW:

Distance, speed and my average heart rate for past training rides, just for information.

These are group training sessions, for the benefit of your training partners before February please fit full length mudguards and good quality winter tyres fitted. To help everyone get the most out of them the group rides in a formation so everyone takes a turn, everyone gets a workout and the pace and headwind is shared.

Everyone's welcome but these rides are intentionally hard. If you get dropped before half-way you'd benefit more dropping down a group and building up rather than killing yourself just to hang on. Don't forget, the Sunday club-runs continue throughout winter at a more social pace - 9am at the Royal Oak (Bradshaw) and the STRAW rides will be organised via the message board.

Saturday 9.30am, finish around 12.30 at either Freddies or Rivvy Barn;

Sunday 9am, usually back at Freddies about 2pm. Both start from Bolton Arena. CHECK MESSAGE BOARD - Maybe combined with STRAW ride.

Saturday 1st December: 55 miles, 19.4mph average, 144 average heart rate, 185 max heart rate, 1560ft alt climbed (TonyW's stats) 1st - Gibbo

Sunday 2nd December:  65 miles, 16.4mph average, 141 average heart rate, 193 max heart rate, 1820ft alt climbed

Saturday 8th December: 41 miles, 17.9mph average, 159 average heart rate, 188 max heart rate, 1401ft alt climbed 1st - Dr

Sunday 9th December: 71 miles, 19.4mph average, 156 average heart rate, 187 max heart rate, 2021ft alt climbed

Saturday 15th December: 59 miles, 19.0mph average, 152 average heart rate, 196 max heart rate, 1601ft alt climbed 1st - Ady

Sunday 16th December: 80 miles, 17.4mph average, 145 average heart rate, 187 max heart rate, 4100ft alt climbed

Saturday 22nd December: 59 miles, 19.5mph average, 149 average heart rate, 193 max heart rate, 1590ft alt climbed 1st - Tommy

Sunday 23rd December: 75 miles, 17.3mph average, 135 average heart rate, 177 max heart rate, 2100ft alt climbed

Saturday 29th December: 60 miles, 19.8mph average, 155 average heart rate, 191 max heart rate, 1560ft alt climbed 1st - Tommy

Sunday 30th December: 75 miles, 17.4mph average, 145 average heart rate, 183 max heart rate, 3940ft alt climbed

Saturday 5th January: 54 miles, 19.5mph average, 163 average heart rate, 190 max heart rate, 1580ft alt climbed 1st - Simon

Sunday 6th January: 92 miles, 19.2mph average, 138 average heart rate, 173 max heart rate, 2461ft alt climbed (TonyW's stats)

Saturday 12th January: 54 miles, 19.7mph average, 152 average heart rate, 197 max heart rate, 1480ft alt climbed 1st - Tommy

Sunday 13th January:

Saturday 19th January:  61 miles, 20.5mph average, 153 average heart rate, 193 max heart rate, 1580ft alt climbed 1st - Simon

Sunday 20th January:

Saturday 26th January:

Sunday 27th January:

Saturday 2nd February:

Sunday 3rd February: 

Saturday 9th February: 60 miles, 20.7mph average, 147 average heart rate, 195 max heart rate, 1520ft alt climbed 1st - Simon

Sunday 10th February: 98 miles, 18.3mph average, 147 average heart rate, 188 max heart rate, 2940ft alt climbed

Saturday 16th February: 60 miles, 21.4mph average, 153 average heart rate, 192 max heart rate, 1640ft alt climbed 1st - Bellas

Sunday 17th February: LRC SPEED RUN

Previous years rides here

Banned Substances:

ABCC Coach Malc Firth has sent an updated list of banned substances, it's upto each individual to check anything they're not sure about, to see the full list.