Turbo Session 14th March – Prep for TT session 3

Main focus on session is to practice how to warm up and prepare for a TT.

You will probably have seen pro riders on the turbo before a TT looking like they're wasting all their energy before the start. We all have enough energy stores and fitness to be able to sustain a TT and a thorough warm up. This warm up routine was practiced at the club turbo session and we then went straight into a simulated 25 minute TT at race pace.
This ensured that we were thoroughly warmed up, all our energy systems had been stimulated and we were ready to race.

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

Main sets

The line that is 200/190/180/170/160 refers to max heart rate and the lines below refer to the targets for each segment.

Set 1
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
2 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 Set 4 Time Trial Hold aero position Engage core Drink before not during Standing start 25 minutes Negative split if you prefer (2nd half faster than 1st) Sprint last 3 mins Cool down 5 – 10 minutes of easy pedalling in an easy gear Stretch References Basis of the session posted at http://coach.dancoy.com/archive/tt_warmup.html
If you know your max heart rate there is a calculator on the page to work out the zones for you.