Turbo Week 10 – 29th January 2014

Leg strength and STME

Warm up was a 20 minute routine as practiced by British Cycling.

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

The main 3 sets of the following:

Stage	Task	Example Gear	HR relative to LTHR
1	6 minutes baseline  gear, 90-100 RPM Zone 2	53/21	-10 to -20
2	6 minutes harder gear, 90-100 RPM – baseline plus 1 or 2 gears harder Zone 3	53/19	0-10
3	6 minutes 1 gear harder Zone 4
4	2 mins recovery
	3 repeats of stage 1 to 4

Cool down, 10 mins, first 5 mins and 10 second sprints to alleviate blood pooling

Followed by a 5 minute warm down and stretch.