Turbo Week 6 – 12th December 2012

Summary of our sixth turbo session on the winter. Object of the session was to train for muscular endurance.

Warm up was a 20 minute mixture of cadence and single leg drills. Note the gears used are what I used and are as a guide only. All our turbo's will provide different resistance and bikes have different gearing.

	Gear	Time
Nice easy gear rpm 90-100	Inner ring + 15	5:00
1 minute @ 100 RPM	Outer ring + 23	6:00
30 seconds recovery	Outer ring + 23	6:30
1 minute @ 105 RPM	Outer ring + 23	7:30
30 seconds recovery	Outer ring + 23	8:00
1 minute @ 110 RPM	Outer ring + 23	9:00
30 seconds recovery	Outer ring + 23	9:30
1 minute @ 115 RPM	Outer ring + 23	10:30
30 seconds recovery	Outer ring + 23	11:00
1 minute @ 120 RPM	Outer ring + 23	12:00
30 seconds recovery	Outer ring + 23	12:30
1 minute left leg only	Outer ring + 23	13:30
30 seconds recovery	Outer ring + 23	14:00
1 minute right leg only	Outer ring + 23	15:00
30 seconds recovery	Outer ring + 23	15:30
1 minute left leg only	Outer ring + 23	16:30
30 seconds recovery	Outer ring + 23	17:00
1 minute right leg only	Outer ring + 23	18:00
30 seconds recovery	Outer ring + 23	18:30
1 minute left leg only	Outer ring + 23	19:30
30 seconds recovery	Outer ring + 23	20:00
1 minute right leg only	Outer ring + 23	21:00
30 seconds recovery	Outer ring + 23	21:30

The main set was about 52 minutes of hill climbing type efforts.

Task	Gear	RPE	Time
Tempo ride - zone 3, not east not hard 90 RPM		5	5:00
Hill 1			(10:30)
3 mins 80 RPM		5	3:00
3 mins 90 RPM same gear		6	3:00
3 mins 100 RPM same gear		7	3:00
45 secs up 1 gear		8	0:45
45 secs up 1 gear		9	0:45
3 mins recovery		3	3:00
Hill 2			(10:30)
3 mins 80 RPM		5	3:00
3 mins 90 RPM same gear		6	3:00
3 mins 100 RPM same gear		7	3:00
45 secs up 1 gear		8	0:45
45 secs up 1 gear		9	0:45
3 mins recovery		3	3:00
Hill 3			(7:00)
2 mins 80 RPM		5	2:00
2 mins 90 RPM same gear		6	2:00
2 mins 100 RPM same gear		7	2:00
30 secs up 1 gear		8	0:30
30 secs up 1 gear		9	0:30
3 mins recovery		3	3:00
Hill 4			(7:00)
2 mins 80 RPM		5	2:00
2 mins 90 RPM same gear		6	2:00
2 mins 100 RPM same gear		7	2:00
30 secs up 1 gear		8	0:30
30 secs up 1 gear		9	0:30
3 mins recovery		3	3:00

For those training with heart rate the plan was to ride from tempo to sub-threshold (zone 3-4) during the 3 x 3 or 3 x 2 minute intervals and cross LTHR in the 2 x 45 sec / 2 x 20 sec efforts.

My heart rate data below for guidance.

Each “hill” (the 4 peaks from 55 mins to 1 hour 40 go through zone 3 and then sub-threshold (zone 4) and just cross LTHR at the peak. We don’t want to cross that LTHR too much or for too long this time of year as the recovery period is long and we want to spend more time in zone 4.

Followed by a 10 minute warm down and stretch.

Well done for all those who attended.

Hope to see you all and more members next week.

Regards

Barry