Turbo Week 16 – 12th and 19th March 2014

Turbo Week 16 – 12^th March 2014

Nearing the end of the turbo season and now its time to top up the short term muscular endurance with some hard (zone 5 efforts)

Warm up was a 20 minute routine 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 a repeat of zone 4/5 efforts with short recovery’s.

Stage	Task
1	5 minutes baseline to get to zone 3
2	3 minutes zone 4
3	3 minutes recovery
4	3 mins zone 4
5	3 mins zone 5
6	3 mins recovery
	4  repeats of stage 3 to 5

Followed by a 10 minute warm down and stretch.

Include 3 x 10 second sprints in the cool down at 70% effort to help avoid blood pooling