Turbo Week 2 – 14th November 2012

Summary of our second turbo session on the winter. Object of the session was to train for muscular endurance.

Warm up was a 20 minute mixture of cadence and single leg drills. Note the gears used are what I used and are as a guide only. All our turbo's will provide different resistance and bikes have different gearing.

	Gear	Time
Nice easy gear rpm 90-100	Inner ring + 15	5:00
1 minute @ 100 RPM	Outer ring + 23	6:00
30 seconds recovery	Outer ring + 23	6:30
1 minute @ 105 RPM	Outer ring + 23	7:30
30 seconds recovery	Outer ring + 23	8:00
1 minute @ 110 RPM	Outer ring + 23	9:00
30 seconds recovery	Outer ring + 23	9:30
1 minute @ 115 RPM	Outer ring + 23	10:30
30 seconds recovery	Outer ring + 23	11:00
1 minute @ 120 RPM	Outer ring + 23	12:00
30 seconds recovery	Outer ring + 23	12:30
1 minute left leg only	Outer ring + 23	13:30
30 seconds recovery	Outer ring + 23	14:00
1 minute right leg only	Outer ring + 23	15:00
30 seconds recovery	Outer ring + 23	15:30
1 minute left leg only	Outer ring + 23	16:30
30 seconds recovery	Outer ring + 23	17:00
1 minute right leg only	Outer ring + 23	18:00
30 seconds recovery	Outer ring + 23	18:30
1 minute left leg only	Outer ring + 23	19:30
30 seconds recovery	Outer ring + 23	20:00
1 minute right leg only	Outer ring + 23	21:00
30 seconds recovery	Outer ring + 23	21:30

The main set was about 40 minutes of progressively harder efforts with progressively shorter recovery periods.

Task	Gear	HR relative to LTHR	Time
5 minutes harder gear, 90-100 RPM	53/21		26:30
5 minutes harder gear, 90-100 RPM – remember the gear	53/19		31:30
4 minutes recovery easy gear 90-100 RPM	53/23		35:30
5 minutes harder gear, 90-100 RPM	53/19		40:30
5 minutes harder gear, 90-100 RPM – remember the gear	53/17		45:30
4 minutes recovery easy gear 90-100 RPM	53/23		49:30
3 minutes using gear you used in last 5min set. (90-100rpm) remember the gear	53/17		52:30
1minute recovery easy gear. (90-100rpm)	53/23		53:30
3 minutes using gear you used in last 5min set. (90-100rpm) remember the gear	53/15		56:30
1 minute recovery easy gear. (90-100rpm)	53/23		57:30
2 minutes 1 gear harder than last time – remember the gear	53/15		59:30
1 minute recovery easy gear. (90-100rpm)	53/23		1:00:30
2 minutes in previous gear 90-100 RPM	53/14		1:02:30
1 minute recovery easy gear. (90-100rpm)	53/23		1:03:30
1 minute in biggest gear at 90-100 RPM	53/14		1:04:30
1 minute recovery easy gear. (90-100rpm)	53/23		1:05:30
1 minute in biggest gear at 90-100 RPM	53/13		1:06:30

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