The Directeurs Chair

Kas, our Dogue de Bordeaux (French Mastiff) and Directeur Sportif will attempt to impart up to date technical information which will keep you ahead of the peloton.

Madams et Monsieurs, I ‘ave been asked by ze club officials to keep you abreast of all ze cutting edge technical stuff required to keep you ‘têt de la course’, and reduce ze amount of ‘travais’ required to put you in ze ‘premier groupment’, and readee to don ze ‘mailliot jeune’ when ze time iz right.  I will endevour to ‘ave info on ze various aspects of health/fitness/diet etc, az well az technical specification on ze ‘cyclisme avec deux rolleurs’.

2013

S.H.A.P.E.

Madams et Monsieurs, eet iz ze time to get into ze S.H.A.P.E., et zhere iz onleee one place to do zis.  Ze Sport, Health And Performance Evaluation Centre at ze I.T.T. (south campus).  Zhere are different programmes for ze various athletes, and zhey focus on Endurance, Speed and Power, as well as ze General Health. 

Assessments for endurance athletes include aerobic and anaerobic fitness testing:

  • Aerobic capacity or VO2 Max.
  • Blood lactate profile
  • Heart rate profile
  • Anaerobic threshold
  • Maximum power output
  • Height and weight measurements
  • Body fat percentage
  • Girth measurements
  • Flexibility

 

Assessments for speed and power include:

  • Height and weight measurements
  • Body fat percentage
  • Girth measurements
  • Flexibility
  • Power
  • Strength
  • Body Composition
  • Anaerobic Capacity
  • Upper body power
  • Vertical and horizontal jumps

 

The health check programme is designed to suit all individuals.  It not only targets the physically fit, but also aims to include the individuals who are not so fit.  The program is suitable for members of all ages.:

  • Height and weight measurements
  • Body fat percentage
  • Girth measurements
  • Aerobic fitness test
  • Blood pressure
  • Monitoring of heart rate
  • Lung capacity test
  • Cholesterol levels
  • Glucose tests
  • Posture analysis
  • Flexibility
  • Nutrition and dietary analysis

 

For further information and booking,

contact William

at shape@ittralee.ie

or call 066 7145679

 

———ooOoo———

 

‘Every year, az ze days get warmere and longere, and we become more determined to whip ourselves back into ze cycling shape, we ‘op onto our velos, pedal to infinitee and wait for ze results-with no real structure. Zis year, commit to a concrete eight-week traineeng plan, and those results will be guaranteed. Ze plan’s promise: your fastest 40k (about 25 miles, e.g. Ze Ballycarthy Circuit) evere.! A 40k iz a good traineeng goal for any cyclist. If you can ride ze strong 40k, you’ll be ready and fit for ze short road race or ze longere leisure cycle. Don’t put your best year off. Start this coming Lundi, ze easy way: with ze rest day’

Endurance Ride
A long, slow distance ride at a conversational pace to build aerobic capacity.

LT = Lactate Threshold
Your LT is the point at which your breathing changes from a deep, rhythmic pattern to a fast, panic-like pattern. LT intervals should be performed just below this effort. Your perceived exertion should be about a 7 on a scale of 1-10 (10 being the highest), or about 85-89% maximum heart rate.

MHR = Maximum Heart Rate
Your MHR is the highest number of beats your heart can reach in an all-out effort. Do this field test to find your max: Hop onto your trainer for 15 minutes of moderately paced pedaling while maintaining a cadence of 75 rpm. Increase your effort by 10% by shifting into the next highest gear. Maintain this effort for 2 to 3 minutes while keeping your cadence at 75 rpm. Continue increasing your effort every 2 minutes until you can’t go any harder. Then sprint all out for 10 seconds. The resulting number on your heart rate monitor is your MHR.

VO2 Max = Maximum Oxygen Consumption
Your VO2 max measures your body’s ability to consume oxygen. The greater your VO2 max, the greater your potential for excelling in endurance sports. Do these intervals as hard as possible, with a perceived effort of 10 out of 10. Pay no attention to heart rate; just ride till your eyes pop out.

Week 1

  1. Monday – Hours: 0 – Rest
  2. Tuesday – Hours 1.5 – Endurance ride. Include 3×8 minutes of LT intervals. Rest 8 min. between each interval.
  3. Wednesday – Hours: 1.5 – Endurance ride. Include 3×8 min. of LT intervals. Rest 8 min. between each interval.
  4. Thursday – Hours: 0 – Rest
  5. Friday – Hours: 0.5 – Active recovery spinning with no resistance.
  6. Saturday – Hours: 2 – Endurance ride. Include 3×10 min. of LT intervals. Rest 8 min. between each interval.
  7. Sunday – Hours 1.5 – Endurance ride

Total hours: 7

Week 2

  1. Monday – Hours: 0 – Rest
  2. Tuesday – Hours: 1.5 – Endurance ride. Include 3×10 min. of LT intervals. Rest 8 min. between each interval.
  3. Wednesday – Hours: 1.5 – Endurance ride. Include 3×8 min. of LT intervals. Rest 8 min. between each interval.
  4. Thursday -Hours: 0 – Rest
  5. Friday – Hours: 0.5 – Active recovery spinning with no resistance.
  6. Saturday – Hours: 2.5 – Endurance ride. Include 4×10 min. of LT intervals. Rest 10 min. between each interval.
  7. Sunday – Hours: 2 – Endurance ride

Total hours: 8

Week 3

  1. Monday – Hours: 0 – Rest
  2. Tuesday – Hours 1.5 – Endurance ride. Include 3×4 min. at 90-95% MHR. Rest 4 min. between each interval.
  3. Wednesday – Hours: 1.5 – Endurance ride. Include 4×30 seconds of VO2 max intervals. Rest 30 sec. between each interval.
  4. Thursday – Hours: 0 – Rest
  5. Friday – Hours: 0.5 – Active recovery spinning with no resistance.
  6. Saturday – Hours: 3 – Endurance ride. Include 4×12 min. of LT intervals. Rest 10 min. between each interval.
  7. Sunday – Hours: 2.5 – Endurance Ride

Total hours: 9

Week 4

  1. Monday – Hours 0 – Rest
  2. Tuesday – Hours: 1 – Endurance ride
  3. Wednesday – Hours 1.5 – Endurance ride. Include 3×10 min. of LT intervals. Rest 10 min. between each interval.
  4. Thursday – Hours: 0 – Rest
  5. Friday – Hours: 0 – Recover day
  6. Saturday – Hours: 2 – Endurance ride. Include 3×4 min. at 90-95% of MHR. Rest 4 min. between each interval.
  7. Sunday – Hours: 1 – Endurance Ride

Total hours: 5.5

Week 5

  1. Monday – Hours: 0 – Rest
  2. Tuesday – Hours: 1.5 – Endurance ride. Include 3×4 min. at 90-95% MHR. Rest 4 min. between each interval.
  3. Wednesday – Hours: 1.5 – Endurance ride. Include 4×10 min. of LT intervals. Rest 10 min. between each interval.
  4. Thursday – Hours: 0 – Rest
  5. Friday – Hours: 1 – Endurance ride. Include 4×30 sec. of VO2 max intervals. Rest 30 sec. between each interval.
  6. Saturday: – Hours: 2 – Endurance ride. Include 4×12 min. of LT intervals. Rest 8 min. between each interval.
  7. Sunday – Hours: 1.5 – Endurance ride

Total hours: 7.5

Week 6

  1. Monday – Hours: 0 – Rest
  2. Tuesday – Hours: 1.5 – Endurance ride. Include 4×4 min. at 90-95% of MHR. Rest 4 min. between each interval.
  3. Wednesday – Hours: 1.5 – Endurance ride. Include 4×12 min. of LT intervals. Rest 10 min. between each interval.
  4. Thursday – Hours: 0 – Rest
  5. Friday – Hours: 1 – Endurance ride. Include 2 sets of 4×30 sec. of VO2 max intervals. Rest 30 sec. between each interval and 5 min. between sets.
  6. Saturday – Hours: 2.5 – Endurance ride. Include 4×15 min. of LT intervals. Rest 6 min. between each interval.
  7. Sunday – Hours: 1.5 – Endurance ride

Total hours: 8

Week 7

  1. Monday - Hours: 0 – Rest
  2. Tuesday – Hours: 1.5 – Endurance ride. Include 3×4 min. at 90-95% of MHR. Rest 4 min. between each interval.
  3. Wednesday – Hours: 1.5 – Endurance ride. Include 4×8 min. of LT intervals. Rest 5 min. between each interval.
  4. Thursday – Hours: 0 – Rest
  5. Friday – Hours: 1 – Endurance ride. Include 4×15 sec. of VO2 max intervals. Rest 30 sec. between each interval.
  6. Saturday – Hours: 2 – Endurance ride. Include 4×10 min. of LT intervals. Rest 10 min. between each interval.
  7. Sunday – Hours: 0 – Recovery day

Total hours: 6

Week 8

  1. Monday – Hours: 0 – Rest
  2. Tuesday – Hours: 1 – Endurance ride. Include 3×4 min. at 90-95% of MHR. Rest 4 min. between each interval.
  3. Wednesday – Hours: 1.5 – Endurance ride. Include 3×8 min. of LT intervals. Rest 8 min. between each interval.
  4. Thursday – Hours: 0 – Rest
  5. Friday – Hours: 0.5 – Active recovery spinning with no resistance.
  6. Saturday – Hours: 1 – Endurance ride. Include 3×1 min. of VO2 max intervals. Rest 5 min. between each interval.
  7. Sunday – Hours: Race Day! – 40K

Total hours: 4+

 ‘Of course ze above training plan will not suit everyone due to ze time, travais et ze family commitments etc, howevere it should still be used az a guide for structuring ze traineeng zat you CAN do’.

———ooOoo———

 

2012

JANUARY

Pour commencement, I have included some literature on ze dietary matters for you to ‘mangé’ over.  Alors, I could not find anything on ze ‘vino,  l’escargot or farm frites’ however ze following is enough to commencais vous with.  Before you know eet, you will be participating in Le Grande Boucle!!!

Avec plezeere,D.S. Kaspar

 

 

 

 


Food_For_Sport, Sports_Gels_Factsheets, Sports_Drinks_Factsheet, Sports_Bars_Factsheet, Antioxidants_Factsheet, Buffers_Factsheet, Caffeine_Factsheet, CLA_Factsheet, Complementary_Medicines_Factsheet, Creatine_Factsheet, ERS_Factsheet, Fish_Oils_Factsheet, Garlic_Factsheet, Glucosamine_Factsheet, Glutamine_Factsheet, Iron_Factsheet, Liquid_Meal_Supplement_Factsheet, Multivitamin_Factsheet, Probiotics_Factsheet, Zinc_Factsheet, Protein_Factsheet

 

 

 

 

 

 

 

 

 

FEBRUARY

As all island dwellers are incapable of speaking with a civilised tongue, I will attempt to educate you philistines on some of ze lingo of ze cycling fraternity on ze continental mainland….

 CYClingo 1

MARCH

CYClingo 2

APRIL

Back in ze day, when I cycled with Jacques, Raymond, et a young Eddy, ‘Le Cannibal’, zere were no injurieez.  Zhey were ze days of ze real hard men of ze peloton.  Men with ze constitution of ze concrete rhinocerous.  Onleee ze great Kelleee and, of course  ’Le Blaireau’ Hinault could compare.

 

    

 

 

 

 

 

 

 

 

 

And we cycled on ze bicycle zat weighed as much as le Tour Eiffel!  Nowadays, with your carbon fibre, ahhh, you av all gone soft.  Alors, eet iz ever so.  Zherefore, I have included ici, a petit brochure, giving le information regardment le ‘Bike Set-Up’.  Regardais le infomation carefulleee…zhere will be questions later…

The importance of bike set

MAY

See attached article on ‘The Giro’ below.

 

 

 

 

 

 

 

 

The Giro

June

Dauphiné Libéré

July

While zere iz another big cycling event on zis month, I will not labour ze point of saying zat ze Grand Bouchle iz ze greatest cycling race of zim all!!!  Instead, I will entertain you with some points of trivial interest regarding ze bicycle…..

 

 

 

trivia

 

August

Now zat ze club as ad ze magnifique idea to ave ze trois-day leisure tour of Kerreee; you know, ze tour with ze cool name, I ave taken eet upon myself to educate you on ze meaning of ze term ‘Sportive’ or ‘Sportif’ in ze proper lingua franca.  Pourquoi I ear you ask…ze answer iz simple….because I am ze Directeur, et je m’apelle K.A.S.!

Cyclosportive

September

 

 

 

 

 

 

 

 

Read and retain; and the wobbly dog could save your skin!

Speed Wobble

http://www.youtube.com/watch?v=xODNzyUbIHohttp://www.youtube.com/watch?v=VfngbsIUSj8&feature=related

D.S. Kaspar


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