Turbo Week 4 – 28th November 2012

Summary of our fourth 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 50 minutes of progressively harder efforts with consistent recovery periods. With fatigue the recovery periods resulted in a smaller reduction in heart rate.

Task	Gear	HR relative to LTHR	Time
Medium gear 4 mins	53x21		4:00
Recovery - inner ring	39x21		2:30
One gear higher 4 mins	53x19		4:00
Recovery - inner ring	39x19		2:30
One gear higher 4 mins	53x17		4:00
Recovery - inner ring	39x17		2:30
One gear higher 4 mins	53x16		4:00
Recovery - inner ring	39x16		2:30
One gear higher 4 mins	53x15		4:00
Recovery - inner ring	39x15		2:30
One gear higher 4 mins	53x14		4:00
Recovery - inner ring	39x14		2:30
One gear higher 4 mins	53x13		4:00
Recovery - inner ring	39x13		2:30

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. Also try and practice once more each week.

Regards

Barry