Summary of our fourteenth 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
|
30 mins tempo riding, every 3 minutes biggest gear and every third
minute biggest gear for up to one minute
50-60 RPM max effort
|
|
2
|
5 minutes recovery
|
|
3
|
4 mins tempo, get back to top of zone 3
|
|
4
|
3 mins over geared
|
|
5
|
2 minutes bigger gear
|
|
6
|
1 minute biggest gear
|
|
7
|
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.
No comments:
Post a Comment
Note: only a member of this blog may post a comment.