Turbo Week 13 – 19th February 2014

Summary of our thirteenth 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
1	5 minutes baseline  gear, 90-100 RPM, Zone 3 heart rate  zone 4 power Aim to finish 5 mins at top of zone 3 Feeling should be hard, ride at pace of a 25 mile TT
2	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 through zone 4 and might reach zone 5
3	3 minutes recovery easy gear 90-100 RPM Zone 2
4	4 minutes baseline  gear, 90-100 RPM Back to gear used for interval 2 Heart rate back to zone 3
5	4 minutes harder gear, 70-80 RPM  – remember the gear – baseline plus 3 Repeat gear / power used for interval 2
6	3 minutes recovery easy gear 90-100 RPM
7	3 minutes using harder gear you used in intervals 2/4. (60-70rpm) remember the gear
8	1minute recovery easy gear. (90-100rpm)
9	3 minutes using harder gear you used in interval. (60-70rpm) remember the gear
10	1 minute recovery easy gear. (90-100rpm)
11	3 minutes using harder gear you used in last interval. (60-70rpm) remember the gear
12	1 minute recovery easy gear. (90-100rpm)
13	2 minutes 1 gear harder than last time – remember the gear 50-60 RPM
14	1 minute recovery easy gear. (90-100rpm)
15	2 minutes in previous gear 50-60RPM
16	1 minute recovery easy gear. (90-100rpm)
17	2 minutes in previous gear 50-60 RPM
18	1 minute recovery easy gear. (90-100rpm)
19	1 minute in biggest gear at <50 RPM
20	1 minute recovery easy gear. (90-100rpm)
21	1 minute in biggest gear at <50 RPM
22	1 minute recovery easy gear. (90-100rpm)
23	1 minute in biggest gear at <50 RPM
24	Cool down, 10 minutes of easy spinning, gradually take off resistance and reduce cadence. During cool down add 3 10 second sprints (about 70% max effort) to reduce the effects of blood pooling

Followed by a 10 minute warm down and stretch.