Turbo Week 5 - 5th December 2012

Turbo Week 5 – 4th December 2012

Summary of our fifth turbo session of the winter. Object of the session was to train for a long time at sub-lactate heart rate threshold or just above. With this type of training we can spend more time working at LTHR. 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 40 minutes of progressively harder efforts.

	Task	Gear	Time
Set 1 - 4 repeats	3 mins	53x19
	30 seconds harder
	30 seconds sprint
	Recovery
Set 2 - 3 repeats	3 mins	53x17
	30 seconds harder
	30 seconds sprint
	Recovery
Set 3 - 2 repeats	3 mins	53x16
	30 seconds harder
	30 seconds sprint
	Recovery
Set 4 - 1 repeat	3 mins	53x15
	30 seconds harder
	30 seconds sprint
	Recovery

Copy of my heart rate data:

As you can see from the 35 mins to 75 mins the 10 intervals got progressively harder and the recovery less. Lactate threshold for me is 155 so for the majority of time I was in the sub-threshold area and the last three intervals took me just above it.

Gear ratios were from my bike / turbo. As everybody's gearing and turbo resistance varies yours may be different. Try and make the intervals in the large ring then it's easy to move to the inner ring for the recoveries and back again for the intervals at the right place.

Followed by a 10 minute warm down and stretch.

Barry