Turbo Week 3 - Leg Speed and Zone 3 Intervals

Session 2

My thanks to Graham L for the cadence set, we will use that or a variation of that again.

Purpose

·         Increase leg speed (cadence)

·         Get used to zone 3 intervals. 35 minutes in zone 3

·         Get benchmark for test in week 7

Warm up

20 minute BC warm up

Set 1

Leg speed set 20 minutes

·         1 minute at cadence 120, followed by 1 minute at 90, 5 sets. 10 minutes

·         50 seconds at 120 followed by 10 seconds max, 1 minute recovery

·         45 seconds at 120 followed by 15 seconds max, 1 minute recovery

·         40 seconds at 120 followed by 20 seconds max, 1 minute recovery x 3. 10 minutes

Set 2

Zone 3 interval set 45 minutes

·         20 minutes mid zone 3 if training on power, if on heart rate raise effort until zone 3 starts and then maintain

·         5 minutes zone 1 recovery

·         10 minutes zone 3

·         5 minutes zone 1 recovery

·         5 minutes zone 3

Cool down and stretch 10 minutes

Total time 95 minutes

Club Rides - Saturday 22nd November

Forecast is for heavy showers so plan is to keep local and ride 1, 2 or 3 loops of 16-17 miles around Brockenhurst so riders can stay out as long as they wish

A ride 3 laps, B ride 2 laps

If the numbers for the B ride are low lap 1 will be at B ride pace

Lap 1

Car park, Brookley Road, Balmer Lawn, Hatchet Pond, East Boldre, Norleywood, Pilley, Shirley Holms, Sway War Memorial, Sway Road, Brockenhurst

17 miles

Lap 2

Brock, Rhinefield Road, A35, Lyndhurst Road, Burley Lawn, Mill Lane, White Buck, Wilverely, Brock

16 miles

Lap 3 (A ride)

Rhinefield Road, Bolderwood, Emery Down, Lyndhurst (optional short cut to Brock), Beaulieu, Hatchet Pond, Brock

27 miles

http://connect.garmin.com/modern/course/8167481

For the A ride take pace down to 16MPH average as we’re into base training now. Total distance for 3 laps is 60 miles in around 3 hours 45

Plenty of option for café stops in Brock / Beaulieu / Lyndhurst if weather turns nasty.

Depart 0900 sharp from main car park in Brookley Road Brock opposite Tesco. Please aim to be at the start for 0850.

Remember this week will have washed a lot of stone onto the roads so make sure your got 2 spare tubes.

Plus remember rule 9 applies so hope to see those to who that applies!

Barry

NFCC Turbo Session 2014/15 #2

Week 2

Standard BC warm up:

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	30 seconds	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

Then 3 intervals as follows:

25 minutes zone 2

20 minutes zone 3

15 minutes zone 4

Followed by cool down and stretch

Thanks to Lee for leading the session

I'll be back next week

Barry

Club Rides Saturday 15th November

This weeks club rides will start at the usual place in the main car park in Brockenhurst opposite Tesco in Brookley Road

Please be there at 0850 for a 0900 depart

Planned route will be as follows:

Brockenhurst, Bolderwood, Red Shoot, North Gorley, Stuckton, 3 Lions, Sandy Balls, Roger Penney Way

At this point for B rides, bad weather or time constraints optional short cut across Ocknells Plain, Bolderwood and Brock

If it’s a mixed A and B ride we’ll ride at B group pace to Nomansland and then split

Otherwise, loop around Wood Green, Nomansland, Newbridge, Ashurst, Colbury, Beaulieu, Brock for just over 50 miles which at winter pace of 16MPH should take 3 hours 15

For those who know their heart rate zones we’re aiming to ride in zone 1 and 2 with a little bit out of zones on the hills.

Route at http://connect.garmin.com/modern/course/8370658

B ride option at 36 miles at 14MPH at

http://connect.garmin.com/modern/course/8370695

Weather forecast has showers so make sure you’re equipped. It’s a day for hi-vis, lights, mudguards and winter tyres.

Hope to see you Saturday

Barry

NFCC Turbo 2014/15 Session #1

Wednesday 5th November was the first of this winters turbo sessions and as in previous years the session was used as a field test to set riders Lactate Threshold Heart Rate (LTHR) or Functional Threshold Power (FTP) and calculate the training zones that will be used for the rest of the winters training.

For those of you using heart rate zones if you were able to produce a consistent maximum effort over the 30 minute interval I would not expect those values to change much over the winter unless you are new to training. For those using power I would expect change in FTP over the winter so would recommend repeating the test every 4-8 weeks.

For those wishing to repeat the test the protocol followed was:

20 minute warm up, we used the standard British Cycling 20 min warm up

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	30 seconds	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

Followed by 30 minute maximum effort

For LTHR use average heart rate of last 20 minutes

For FTP use average power of 30 minutes

To calculate training zones I suggest the methods used by Hunter / Allen and Joe Friel. I shall be using their definition of training zones for the classes this winter.

For subsequent sessions it will be useful to calculate these zones as the training efforts will be geared to them. Either put them into your bike computer or print them out and put a copy on your stem.

Example: my average heart rate over the last 20 mins of the test was 156
Therefore my zones are as follows:

Zone 1 < 126
Zone 2 126-139
Zone 3 140-144
Zone 4 145-154
Zone 5 155-159
Zone 6 160-165
Zone 7 >166

Zone	Name	% of FTP	Heart rate % LTHR
1	Active Recovery	<55%	< 81% LTHR
2	Endurance	56-75%	81% to 89% of LTHR
3	Tempo	76-90%	90% to 93% of LTHR
4	Lactate Threshold	91-105%	94% to 99% of LTHR
5	VO2 Max	106-120%	100% to 102% of LTHR
6	Anaerobic Capacity	121-150%	103% to 106% of LTHR
7	Sprint Power / Neuromuscular Power Supra-maximal	>150%	>106% of LTHR