Turbo Week 1 – 7th November 2012

Summary of our first turbo session on the winter. Object of the session was to train for a long interval at sub-lactate heart rate threshold. Training our body to deal with the build up of lactate.

Warm up was a 20 minute routing as practiced by British Cycling. This warm up would also be good prep for a time trial rather than an unstructured ride up and down the road:

Time	Cadence (RPM)	Instruction/Focus
5 minutes	90	Smooth pedalling
2 minutes	95	Smooth pedalling
2 minutes	100	Smooth pedalling
2 minutes	105	Smooth pedalling
1 minute	110	Smooth pedalling
30 seconds	120-130	Maintain form
2 minutes	90	Relax and recover
6 seconds	150+	Max rev out
1 minute	90	Smooth pedalling
6 seconds	150+	Max rev out
1 minute	90	Smooth pedalling
6 seconds	150+	Max rev out
2 minutes 42 seconds	90	Relax and recover

The main set was an hour of progressively harder efforts.

Time	Workload
25 mins	Tempo LHTR – 20 BPM Comfortably hard. 75% MHR
20 mins	Sub threshold Hard but sustainable for long intervals. Training here improves the body’s ability to use and clear lactate. Hold at a level where lactate is not accumulating. LHTR – 10 BPM Comfortably hard. 80% MHR
15 mins	LHTR Equate to 25 mile TT effort Approx 85% MHR

Followed by a 10 minute warm down and stretch.

Well done for all those who attended.

Hope to see you all and more members next week.

Regards

Barry