Turbo Week 11 – 5th February 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

Main set a pyramid of zone 2/3/4 training as follows:

Stage	Task	Example Gear	HR relative to LTHR
1	6 minutes baseline  gear, 90-100 RPM Zone 2	53/21
2	6 minutes harder gear, 90-100 RPM – baseline plus 1 or 2 gears harder Zone 3	53/19
3	6 minutes 1 gear harder Zone 4	53/17
4	6 minutes 1 gear easier Zone 3
5	6 minutes 1 -2 gears easier Zone 2
6	6 minutes harder gear, 90-100 RPM – baseline plus 1 or 2 gears harder Zone 3	53/19
7	6 minutes 1 gear harder Zone 4
8	6 minutes 1 gear easier Zone 3
9	6 minutes 1 -2 gears easier Zone 2

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

Followed by a 5 minute warm down and stretch.