At Cornwall Hall, The Drive, Sevenoaks, TN13 3AB. Please be ready to start warm up at 7.45pm.

You'll need - Your bike of course, Heart Rate Monitor, drink, towel for yourself and towel to protect your bike. Please also bring a large towel or similar to protect the floor. A cadence reader on your speedo is also useful as cadence should be at least 95rpm for most of the work you'll do, while you'll use your gears to add/reduce resistance to ensure you are in the appropriate training zone.   

The club has a number of turbo trainers that you can use. Please email This e-mail address is being protected from spambots. You need JavaScript enabled to view it to reserve one by the Monday evening before. You can also borrow the machines to use at home as long as they are returned to the hall for the following Thursday. It is hoped that if you become a regular you will eventually buy your own turbo as these are really for the use of new members to try before they buy. 

Annual members - free, PAYG - clip of swim card

Tonight's session - old favourite (last time this winter though)

10 mins warm up then 6 x 4 mins in high gear (poss highest on bike) so cadence not higher than 70 bpm. To improve power. Heart rate to be between 93% and 98% of anaerobic/lactate threshold. 3 mins easy pedalling between intervals.

5 mins easy spinning after then gradual warm down to let HR drop.