Friday, 14 February 2014

Turbo Week 12 – 12th February 2014


Summary of our twelfth turbo session on the winter. Object of the session was to train for leg strength.
Warm up was a 20 minute mixture of cadence and single leg drills.

Time
Nice easy gear rpm 90-100
5:00
1 minute @ 100 RPM
6:00
30 seconds recovery
6:30
1 minute @ 105 RPM
7:30
30 seconds recovery
8:00
1 minute @ 110 RPM
9:00
30 seconds recovery
9:30
1 minute @ 115 RPM
10:30
30 seconds recovery
11:00
1 minute @ 120 RPM
12:00
30 seconds recovery
12:30
1 minute left leg only
13:30
30 seconds recovery
14:00
1 minute right leg only
15:00
30 seconds recovery
15:30
1 minute left leg only
16:30
30 seconds recovery
17:00
1 minute right leg only
18:00
30 seconds recovery
18:30
1 minute left leg only
19:30
30 seconds recovery
20:00
1 minute right leg only
21:00
30 seconds recovery
21:30
3 minutes progressively harder pedalling to finish at bottom of zone 3
24:30

The main set was.
Task
5 minutes baseline  gear, 90-100 RPM, Zone 3
5 minutes harder gear, 70-80 RPM – remember the gear – baseline plus 3
Pedal in a gear that drops cadence to 70 and is a hard effort to maintain. Heart rate should slowly rise
3 minutes recovery easy gear 90-100 RPM Zone 2
4 minutes baseline  gear, 90-100 RPM, zone 3
4 minutes harder gear, 70-80 RPM  – remember the gear – baseline plus 3
3 minutes recovery easy gear 90-100 RPM
3 minutes using harder gear you used in last 5min set. (60-70rpm) remember the gear
1minute recovery easy gear. (90-100rpm)
3 minutes using harder gear you used in last 5min set. (60-70rpm) remember the gear
1 minute recovery easy gear. (90-100rpm)
3 minutes using harder gear you used in last 5min set. (60-70rpm) remember the gear
1 minute recovery easy gear. (90-100rpm)
2 minutes 1 gear harder than last time – remember the gear 50-60 RPM
1 minute recovery easy gear. (90-100rpm)
2 minutes in previous gear 50-60RPM
1 minute recovery easy gear. (90-100rpm)
2 minutes in previous gear 50-60 RPM
1 minute recovery easy gear. (90-100rpm)
1 minute in biggest gear at <50 RPM
1 minute recovery easy gear. (90-100rpm)
1 minute in biggest gear at <50 RPM
1 minute recovery easy gear. (90-100rpm)
1 minute in biggest gear at <50 RPM

Followed by a 10 minute warm down and stretch.

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