Turbo Week 9 – 16th January 2013

Summary of our ninth turbo session on the winter. Object of the session was to train for muscular force.

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 an hour of high resistance intervals to develop muscular force.

Task	Gear	RPE	Time
Tempo ride - zone 3, not easy not hard 90 RPM		5	5:00
Set 1
4 x 3 mins high resistance 1 min recovery, intervals hard at 70-75 RPM			21:00
Set 2
4 x 3 mins high resistance, last minute up two gears and out of saddle 1 min recovery, intervals hard at 70-75 RPM			37:00
Set 3
6 x 3 minutes hard 70-75 RPM, every 3 minutes 20 seconds max effort biggest gear 50-60 RPM			57:00

My heart rate data below for guidance.

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