Training

Swimming

Mondays from 7 p.m. until 8:30 p.m. at Oundle School Sports Centre

Mondays - 7pm to 8:30pm (Oundle Pool, PE8 4AQ)
Wednesdays - 7:30pm to 8:30pm (Oundle Pool, PE8 4AQ)
Friday - 7:30pm to 8:30pm (Oundle Pool, PE8 4AQ)

Monday's session will focus on increasing aerobic/anaerobic ability using speed and distance sets. All adult and junior members are welcome, one lane will always accommodate more social paced swimming.

For participant safety, and to get the most out of these sessions, we advise that members wishing to benefit from the coached swim sessions can swim a minimum of 200mtr continuously.

We do operate a Standing Order for swimming. Either you can buy Tokens on poolside, or pay by Standing Order, in which case, 1 swim per week costs £13 per month. 2 swims £23 and 3 swims £32:50. No carry over unfortunately, so if you are on the 1-week SO and swim twice in one week and none the week after, you will still need to put 1 Token in the box.

http://pactrac.co.uk/media/files/Swimming_Guidelines_and_Etiquette.pdf

Running - Track

Tuesdays from 7 p.m. until 8 p.m. at Embankment Athletics Track

At Peterborough Embankment Track (next to the Regional Swimming Pool) with Coach Sean Beard.
Every Tuesday we run approx. 3-miles hard, broken up with rest intervals. This is usually reps of anything from 300m to 1600m. Come along. The more people there, and the more varied the ability levels, the better.

Swimming

Wednesdays from 7:30 p.m. until 8:30 p.m. at Oundle School Sports Centre

This session is the main technique session for the club. During the off-season and early-year we will work mainly on technique refinement. The sessions build throughout the early part of the season, and will incorporate some pool based OW drills just before race season to sharpen you up! They are suitable for the most novice of triathletes, but are progressive to challenge even the most competent swimmers. All lanes will follow a planned session, incorporating varying levels of technique and endurance/pace work.

These session are replaced by the mini series during June & July.

For participant safety, and to get the most out of these sessions, we advise that members wishing to benefit from this coached swim session can swim a minimum of 100mtr continuously.

http://pactrac.co.uk/media/files/Swimming_Guidelines_and_Etiquette.pdf

Cycling - Spinning / Turbo (Winter Only)

Thursdays from 6:15 p.m. until 7:20 p.m. at Stanground College

SPINNING & TURBO SESSIONS ARE NOW ON

The Spinning Classes will again be on, at Stanground Academy, SE Peterborough, on Thursday night's from 7th November until 27th March. 6:15 - 7:15pm. We have booked the suite for a private session - just PACTRAC and the Fenland Clarion. We charge £3 for adults and £1 for juniors. (Their are other Spinning Classes at Stanground, but these are in with other members of the public and cost £4.) We have 20 bikes available on a first come, first served basis, and the classes do start on time, so please be a few minutes early to get set up.

Directions: From the Stanground Fire Station RAB, head in the direction of Farcet / Yaxley. It is the 3rd minor turning on the left.

WINTER TURBO TRAINING
VENUE : OUNDLE SCHOOL SPORTS HALL (Swimming Pool)
STARTS : 7PM
COST: £5 per session
This is a coached session, shared between Pactrac and The Gorilla Firm riders. This year we will be running 25 sessions every Thursday until April. The sessions are coached from the floor, not a bike so you will get good feedback and instruction.
The focus of these will be to improve bike power and efficiency over the winter period. In conjunction with the weekly Saturday club ride these will improve your cycling fitness for next season.
We will be referring to everything in zones, so it doesn't matter if you are using perceived exertion (effort), heart rate or power.

Equipment needed for the sessions:
Bike
Turbo trainer
Towels x2 (one for you, one for the floor!)
Drink
Computer with cadence sensor and heart rate sensor (HR is optional but strongly advised)
Power meter (optional)
*A good sense of humour & Plenty of enthusiasm :-)
An outline of the plan, plus the RPE chart for the training zones for this season is in the training guidance page here:
http://pactrac.co.uk/media/files/RPE_Chart.pdf
http://pactrac.co.uk/media/files/Turbo_2016_17_Training_Plan.pdf

Open Water Swimming (Summer Only)

Thursdays

OPEN WATER SWIMMING NOW FINISHED FOR 2016
Pactrac have been swimming down the River Nene during the last three summers, from Woodford to Wansford, a full 26.2 mile marathon distance in thirteen bite-sized chunks of around 2 miles, on Thursday evenings between May and September. It has been a great adventure, a perfect way to get our open water training in, and also a very good social club event. Everyone is welcome: we have had anywhere between 8 and 18 swimmers, ranging from Ironman age group winners to people doing breaststroke. The faster swimmers usually swim up and down or wait at various intervals.

Swimming

Fridays from 7:30 p.m. until 8:30 p.m. at Oundle School Sports Centre

This session will focus on increasing aerobic/anaerobic ability using speed and distance sets. Lanes from 1 to 5 are according to ability. Please arrive early to help Steve's planning on setting sets. Lane 6 will be social swim lanes only.

For participant safety, and to get the most out of these sessions, we advise that members wishing to benefit from the coached swim sessions can swim a minimum of 200mtr continuously.

http://pactrac.co.uk/media/files/Swimming_Guidelines_and_Etiquette.pdf

Cycling - Group Ride

Saturdays from 9 a.m. until noon at Elton

We are in the process of re-organising our Saturday cycling group.

Our club Saturday rides are organised via members suggestions on the forum and/or Facebook, most start from Oundle Wharfe in order to provide us the best options for routes, parking and cafe's for post-ride refreshments.

During the winter period, Saturday’s rides will be primarily about not losing too much fitness and building some strength. In Spring/Summer, these rides will become triathlon specific in duration and intensity.

Subject to abilities and numbers at the rides, we may split into separate groups to ensure everyone is catered for and not outside of their comfort zone.

It is important to always dress appropriately (check the weather - be prepared!), helmets are compulsory, and bring your spares, tools, food drink etc. It also goes without saying that your bike should be in good working order and you should be self-sufficient in case you get a puncture or need to leave the ride early for whatever reason. Lights may be needed if light levels are low or if the weather is bad - please be safe.

Finally just a reminder, these group rides are not coached sessions however there will be guidance and support for all that come along and loopbacks should ensure no one is left behind.

We are in the process of creating some 'standard' routes for our rides, this will enable members to download routes, and a common database means we have enough variety, but can maximise the training time.

http://pactrac.co.uk/media/files/Group_Cycling_Etiquette.pdf

http://pactrac.co.uk/media/files/Cycle_Groups_Pactrac.pdf

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Saturdays from noon until noon

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