Turbo Week 5 - 5th December 2012

Turbo Week 5 – 4th December 2012

Summary of our fifth turbo session of the winter. Object of the session was to train for a long time at sub-lactate heart rate threshold or just above. With this type of training we can spend more time working at LTHR. Training our body to deal with the build up of lactate.

 Warm up was a 20 minute routing as practiced by British Cycling. This warm up would also be good prep for a time trial rather than an unstructured ride up and down the road:

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

The main set was 40 minutes of progressively harder efforts.

	Task	Gear	Time
Set 1 - 4 repeats	3 mins	53x19
	30 seconds harder
	30 seconds sprint
	Recovery
Set 2 - 3 repeats	3 mins	53x17
	30 seconds harder
	30 seconds sprint
	Recovery
Set 3 - 2 repeats	3 mins	53x16
	30 seconds harder
	30 seconds sprint
	Recovery
Set 4 - 1 repeat	3 mins	53x15
	30 seconds harder
	30 seconds sprint
	Recovery

Copy of my heart rate data:

As you can see from the 35 mins to 75 mins the 10 intervals got progressively harder and the recovery less. Lactate threshold for me is 155 so for the majority of time I was in the sub-threshold area and the last three intervals took me just above it.

Gear ratios were from my bike / turbo. As everybody's gearing and turbo resistance varies yours may be different. Try and make the intervals in the large ring then it's easy to move to the inner ring for the recoveries and back again for the intervals at the right place.

Followed by a 10 minute warm down and stretch.

Barry

Club Ride - Saturday 8th December

Looking at the weather forecast and the conditions at 0830 this morning this weeks ride will start at 1000. If there is a change I will post a comment on the blog http://nfcc-training.blogspot.co.uk/

Plan for this week is just shy of 50 miles so a 3 hour route as follows:

Brockenhurst, Wilverley, Setthorns, Sway War Memorial, Pilley, Nomansland, Beaulieu, Ipley Cross, Ashurst, Woodlands, Bartley, Newbridge, Nomansland, Fritham, Ocknell Plain, Bolderwood, Rhinefield, Brock.

At an average of 16MPH we will be back in Brock about 1300.

Hope to see you there to continue our winters base training.

Regards

Barry

Turbo Week 4 – 28th November 2012

Summary of our fourth turbo session on the winter. Object of the session was to train for muscular endurance.

Warm up was a 20 minute mixture of cadence and single leg drills. Note the gears used are what I used and are as a guide only. All our turbo's will provide different resistance and bikes have different gearing.

	Gear	Time
Nice easy gear rpm 90-100	Inner ring + 15	5:00
1 minute @ 100 RPM	Outer ring + 23	6:00
30 seconds recovery	Outer ring + 23	6:30
1 minute @ 105 RPM	Outer ring + 23	7:30
30 seconds recovery	Outer ring + 23	8:00
1 minute @ 110 RPM	Outer ring + 23	9:00
30 seconds recovery	Outer ring + 23	9:30
1 minute @ 115 RPM	Outer ring + 23	10:30
30 seconds recovery	Outer ring + 23	11:00
1 minute @ 120 RPM	Outer ring + 23	12:00
30 seconds recovery	Outer ring + 23	12:30
1 minute left leg only	Outer ring + 23	13:30
30 seconds recovery	Outer ring + 23	14:00
1 minute right leg only	Outer ring + 23	15:00
30 seconds recovery	Outer ring + 23	15:30
1 minute left leg only	Outer ring + 23	16:30
30 seconds recovery	Outer ring + 23	17:00
1 minute right leg only	Outer ring + 23	18:00
30 seconds recovery	Outer ring + 23	18:30
1 minute left leg only	Outer ring + 23	19:30
30 seconds recovery	Outer ring + 23	20:00
1 minute right leg only	Outer ring + 23	21:00
30 seconds recovery	Outer ring + 23	21:30

The main set was about 50 minutes of progressively harder efforts with consistent recovery periods. With fatigue the recovery periods resulted in a smaller reduction in heart rate.

Task	Gear	HR relative to LTHR	Time
Medium gear 4 mins	53x21		4:00
Recovery - inner ring	39x21		2:30
One gear higher 4 mins	53x19		4:00
Recovery - inner ring	39x19		2:30
One gear higher 4 mins	53x17		4:00
Recovery - inner ring	39x17		2:30
One gear higher 4 mins	53x16		4:00
Recovery - inner ring	39x16		2:30
One gear higher 4 mins	53x15		4:00
Recovery - inner ring	39x15		2:30
One gear higher 4 mins	53x14		4:00
Recovery - inner ring	39x14		2:30
One gear higher 4 mins	53x13		4:00
Recovery - inner ring	39x13		2:30

Followed by a 10 minute warm down and stretch.

Well done for all those who attended.

Hope to see you all and more members next week. Also try and practice once more each week.

Regards

Barry