NFCC Turbo Session 2014/15 #2

Week 2

Standard BC warm up:

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	30 seconds	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

Then 3 intervals as follows:

25 minutes zone 2

20 minutes zone 3

15 minutes zone 4

Followed by cool down and stretch

Thanks to Lee for leading the session

I'll be back next week

Barry