Turbo Week 7 – 19th December 2012

Summary of our seventh turbo session of the winter. Object of the session was to train multiple intervals at sub-lactate heart rate threshold. With this type of training we can spend more time working at LTHR. Training our body to deal with the build up of lactate. Intervals got progressively shorter as fatigue set in recoveries were less effective.

Warm up

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
		17:30

 

Main set

The main set was two sets of descending efforts:

Set 1

	Gear	RPE	Time
5 minutes tempo zone 3 Gradually increase heart rate to prepare for main set		7	5:00
6 minutes zone 4, last 30 seconds harder - same gear increase cadence		8/9	11:00
3 minutes recovery			14:00
5 minutes zone 4, last 30 seconds harder - same gear increase cadence		8/9	19:00
3 minutes recovery			21:30
4 minutes zone 4, last 30 seconds harder - same gear increase cadence		8/9	25:30
3 minutes recovery			27:30
			27:30

Set 2

	Gear	RPE	Time
2 mins zone 4		8	29:30
2 mins recovery			31:30
2 mins zone 4		8	33:30
2 mins recovery			35:30
1:30 mins zone 4		8	37:00
1:30 mins recovery			38:30
1:30 mins zone 4		8	40:00
1:30 mins recovery			41:30
1:00 mins zone 4		8	42:30
1:00 mins recovery			43:30
1:00 mins zone 4		8	44:30
1:00 mins recovery			45:30
0:30 mins zone 4		8	46:00
0:30 mins recovery			46:30
0:30 mins zone 4		8	47:30
0:30 mins recovery			48:00

Followed by a 10 minute warm down and stretch.

Regards

Barry