Turbo Week 11 – 30th January 2013

Summary of our eleventh turbo session of the winter. Object of the session was to train multiple intervals at sub-lactate heart rate threshold. As we are now in the second half of the turbo season and have trained and made adaptations for 2 months of working in zone 4 the intervals will be longer and the recoveries shorter. This is also a longer than usual session. This is a hard session as those that attended the clubs turbo night will attest to. If you wish to make this session a little easier shorten the intervals or lengthen the recoveries.

Keep up the base training but try and keep the majority of base to zone 2. That way you will be able to train longer in zone 4/5 for these quality sessions.

Warm up

Warm up was a 20 minute routing 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

Set 1

Sub LTHR intervals and sprints with short recoveries

	Gear	RPE	Time	Elapsed
Tempo Zone 3 Prep for intervals		6-7 Comfortably hard	5:00	5:00
15 second sprint		9	0:15	5:15
5 mins sub LTHR		8	5:00	10:15
15 second sprint		9	0:15	10:30
5 mins sub LTHR		8	5:00	15:30
2 mins recovery		3	2:00	17:30
15 second sprint		9	0:15	17:45
5 mins sub LTHR		8	5:00	22:45
15 second sprint		9	0:15	23:00
5 mins sub LTHR		8	5:00	28:00
2 mins recovery		3	2:00	30:00
15 second sprint		9	0:15	30:15
5 mins sub LTHR		8	5:00	35:15
15 second sprint		9	0:15	35:30
5 mins sub LTHR		8	5:00	40:30
5 mins recovery		3	5:00	45:30

Set 2

Aero

	Gear	RPE	Time	Elapsed
10 minutes TT hold aero position		8/9	10:00	55:30

The idea was to perform the intervals in zone 4 (sub threshold) and then to push into zone 5 for the 15 second sprints and the 10 minute interval at the end.

Copy of my heart rate data below to illustrate:

Followed by a 10 minute warm down and stretch.

Barry

Club Ride - Saturday 2nd Feb

We're now into month 2 of base training and this weeks ride is on one of the clubs traditional winter routes the "Minstead Monster".

Start is 0900 sharp from Ashurst Station and the route is as follows:
Ashurst, Bartley, Minstead, Emery Down, Bolderwood, Linwood, Moyles Court, Frogham, Godshill, Nomansland, Winsor, Woodlands, Ashurst,

This loop is approx 37 miles

Optional second loop of 13 miles then from Ashurst, Colbury, Ipley Cross, Beaulieu Road, Lyndhurst, Ashurst

I will be leaving from outside St Saviours Church in Brockenhurst at 0820 sharp for anybody riding up from that area.

Note to all riders, we have been picking up a bit of speed on the last few rides, we are still in winter base training so we will try and keep the pace moderate and applicable to base training. We have the midweek turbo sessions to work at high intensity.

Hope to see another strong turnout this week. Please aim to be ready at teh start for 0850. There is free parking at Ashurst stations for those driving.

Barry

Club Ride - Saturday 26th January

Now that the snow / floods have cleared we should be back to normal riding this weekend. For those who started their base training in January you may be on a recovery week with reduced volume so this weeks ride offers two distance options.

Start is from St Saviours Church in Burley Road, Brockenhurst at 0900 Saturday. Please be at the start for 0850. There are new no parking signs on the gravel road by the church so suggest park in The Rise which is opposite the church and free all day Saturday.

Route is:

Brockenhurst, Setthorns, Sway, Pilley, Norleywood, Beaulieu, Hill Top, Exbury, Lepe, Blackfield, Exbury, Beaulieu, Hatchet Pond
Brockenhurst. That loop is around 35 miles.

There will then be a 2nd loop option as follows:
Ornamental Drive, Burley Lawn, Bisterne, Brockenhurst
This loop will add another 15 miles

Numbers permitting we will have two groups running at different speeds but both concentrating on riding at a base intensity.

You may well have seen / heard about a tragic accident in Sway two weeks ago where a local club cyclist from Velo Club St Raphael, James Atherton was killed on Pitmore Lane in Sway. I propose that as a club we pay our respects to James and his memory by riding slowly and silently from Sway War Memorial and down Pitmore Lane. If you are not on the club ride but just wish to join for the tribute please be at the war memorial by 0915 as the group should pass through just after that.

Hope to see a good turnout.

Barry

Turbo Week 10 – 23rd January 2013

Summary of our tenth turbo session of the winter. Object of the session was to train multiple intervals at sub-lactate heart rate threshold. As we are now in the second half of the turbo season and have trained and made adaptations for 2 months of working in zone 4 the intervals will be longer and the recoveries shorter. This is also a longer than usual session. This is a hard session as those that attended the clubs turbo night will attest to. If you wish to make this session a little easier shorten the intervals or lengthen the recoveries.

Keep up the base training but try and keep the majority of base to zone 2. That way you will be able to train longer in zone 4/5 for these quality sessions.

Warm up

Warm up was a short ramp session.

Time	Cadence (RPM)	Instruction/Focus
4 minutes	90	Smooth pedalling
1 minute	95	Smooth pedalling
1 minute	100	Smooth pedalling
1 minute	105	Smooth pedalling
1 minute	110	Smooth pedalling
1 minute	120-130	Maintain form
1 minute	90	Relax and recover, prep for main set
		10:00

 

Main set

Set 1

Sub LTHR intervals with short recoveries

	Gear	RPE	Time	Elapsed
Tempo Zone 3 Prep for intervals		6-7 Comfortably hard	5:00	5:00
Interval 1 sub LTHR		8-9 Hard exertion	5:00	10:00
Recovery		2-3 Light exertion	1:30	11:30
Interval 2 sub LTHR		8-9 Hard exertion	5:00	14:30
Recovery		2-3 Light exertion	1:30	16:00
Interval 3 sub LTHR		8-9 Hard exertion	5:00	21:00
Recovery		2-3 Light exertion	1:30	22:30
Interval 4 sub LTHR		8-9 Hard exertion	5:00	27:30
Recovery		2-3 Light exertion	1:30	29:00
Interval 5 sub LTHR		8-9 Hard exertion	5:00	34:00
Recovery		2-3 Light exertion	1:30	35:30
Interval 6 sub LTHR		8-9 Hard exertion	5:00	40:30
Recovery		2-3 Light exertion	1:30	42:00
Prep for next set		2	3:00	45:00

Set 2

Descending pyramid

	Gear	RPE	Time	Elapsed
Interval 1 6 minute interval Last 30 seconds attack – up 1 gear AND increase cadence - push heart rate to zone 5		8-9 Hard exertion	6:00	51:00
Recovery		2-3 Light exertion	3:00	54:00
Interval 2 5 minute interval Last 30 seconds attack – up 1 gear AND increase cadence - push heart rate to zone 5		8-9 Hard exertion	5:00	59:00
Recovery		2-3 Light exertion	2:30	61:30
Interval 3 4 minute interval Last 30 seconds attack – up 1 gear AND increase cadence - push heart rate to zone 5		8-9 Hard exertion	4:00	65:30
Recovery		2-3 Light exertion	2:00	67:30
Interval 3 3 minute interval hard all the way push heart rate to zone 5		9-10 Max exertion	3:00	70:30
Recovery		2-3 Light exertion	1:30	72:00

The idea was to perform the intervals in zone 4 (sub threshold) and then to push into zone 5 for the 30 second sprints and the 3 minute interval at the end.

Copy of my heart rate data below to illustrate:

I was slightly under zone 5 at the end of Set 2 intervals so when I repeat the session I know I need to work a bit harder next time.

Followed by a 10 minute warm down and stretch.

Barry