Turbo Week 18 – 20th March 2013

Summary of our eighteeenth turbo session of the winter. Object of the session 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

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

Main Set 1

 

	RPE	Time	Elapsed
Tempo Zone 3 Prep for intervals	6-7 Comfortably hard	5:00	25
Interval 1 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	3:00 1:00 1:00	30
Recovery	2-3 Light exertion	2:00	32
Interval 2 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	3:00 1:00 1:00	36
Recovery	2-3 Light exertion	2:00	38
Interval 3 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	7-8 Hard exertion 8 9	3:00 1:00 1:00	52
Recovery	2-3 Light exertion	2:00	55

 

Main Set 2

S

	RPE	Time	Elapsed
Tempo Zone 3 Prep for intervals	6-7 Comfortably hard	3:00	58
Hard effort 1 min	9	1:00	59
Recovery	2/3	1:00	60
Hard effort 1 min	9	1:00	61
Recovery	2/3	1:00	62
Hard effort 1 min	9	1:00	63
Recovery	2/3	1:00	64
Hard effort 1 min	9	1:00	65
Recovery	2/3	1:00	66
Hard effort 1 min	9	1:00	67
Recovery	2/3	1:00	68
Hard effort 1 min	9	1:00	69
Recovery	2/3	1:00	70

et 4

Followed by a 10 minute warm down and stretch.

Barry