Turbo Week 16/17 – 6th & 13th March 2013

Summary of our sixteenth and seventeenth turbo sessions of the winter. Object of the sessions was to train for our first time trials of the year and train at high intensity above Lactate Threshold Heart Rate (LTHR). We did a specific warm up routine designed to get our body thoroughly prepared for a hard effort. It involves a number of efforts that are either high in cadence or resistance.

Main set involved crossing into zone 5 (above LTHR). Repeated crossing of the LTHR and recovering is a method of increasing your LTHR and helps your body practice dealing with the build up of lactate.

Warm up

Nice easy gear rpm 90-100 – 10-20 mins

Specific Warm Up

34 minutes

				Heart Rate
Minutes	Gear	Cadence	%MHR	200	190	180	170	160
2	Medium	90	70%	140	133	126	119	112
2	Medium	100	75%	150	143	135	128	120
2	Medium	110	80%	160	152	144	136	128
2	Medium	120	90%	180	171	162	153	144
2 mins easy spin

Set 2

				Heart Rate
Minutes	Gear	Cadence	%MHR	200	190	180	170	160
3	Hard	80	75%	150	143	135	128	120
3	Hard	85	85%	170	162	153	145	136
3	Hard	90	90%	180	171	162	153	144
3 mins easy spin

Set 3

				Heart Rate
Minutes	Gear	Cadence	%MHR	200	190	180	170	160
3	Medium	85	70%	140	133	126	119	112
3	Medium	110+	90%	180	171	162	153	144
3	Medium	<50	70%	140	133	126	119	112
3 mins rest

Main Set

 

	RPE	Time	Elapsed
Tempo Zone 3 Prep for intervals	6-7 Comfortably hard	5:00	39
Interval 1 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	4:00 1:00 1:00	45
Recovery	2-3 Light exertion	3:00	48
Interval 2 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	4:00 1:00 1:00	54
Recovery	2-3 Light exertion	3:00	57
Interval 3 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	4:00 1:00 1:00	63
Recovery	2-3 Light exertion	3:00	66
Interval 4 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	4:00 1:00 1:00	72
Recovery	2-3 Light exertion	3:00	75
Interval 5 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	4:00 1:00 1:00	81
Recovery	2-3 Light exertion	3:00	84

 

Set 4

Followed by a 10 minute warm down and stretch.

Barry