Turbo Week 17 – 26th March 2014

End of the turbo session and it’s more zone 5 STME intervals:

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

Main Set 1

 

	Zone	Time
Tempo Zone 3 Prep for intervals	3 Comfortably hard	5:00
Interval 1 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	4 5 5+	4:00 1:00 1:00
Recovery	2-3 Light exertion	2:00
Interval 2 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	4 5 5+	4:00 1:00 1:00
Recovery	2-3 Light exertion	2:00
Interval 3 sub LTHR Add 1 gear to LTHR Increase cadence to cross LTHR into Zone 5	4 5 5+	4:00 1:00 1:00
Recovery	2-3 Light exertion	2:00

 

Main Set 2

	Zone	Time
Tempo Zone 3 Prep for intervals	3 Comfortably hard	3:00
Hard effort 1 min	5	1:00
Recovery	2/3	1:00
Hard effort 1 min	5	1:00
Recovery	2/3	1:00
Hard effort 1 min	5	1:00
Recovery	2/3	1:00
Hard effort 1 min	5	1:00
Recovery	2/3	1:00
Hard effort 1 min	5	1:00
Recovery	2/3	1:00
Hard effort 1 min	5	1:00
Recovery	2/3	1:00

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

Main set is very hard, if too hard consider making the 4 minute intervals in set 1 3 or 2 minutes

In set 2, lengthen recovery intervals if required