Turbo Week 3 – 27th November 2013

Week 3 of the 2012/13 turbo season was a pyramid set of intervals to build aerobic endurance.

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 just under and hour (58:30) minutes of progressively harder efforts.

	Interval	Time
1	3 minutes harder gear, Zone 2 90-100 RPM	3:00
	90 seconds recovery	4:30
2	3 minutes up one gear, Zone 3, 90-100 RPM	7:30
	90 seconds recovery	9:00
3	3 minutes up one gear, Zone 4, 90-100 RPM	12:00
	90 seconds recovery	13:30
4	3 minutes up one gear, Zone 5, 90-100 RPM	16:30
	90 seconds recovery	18:00
5	3 minutes down one gear, Zone 4, 90-100 RPM	21:00
	90 seconds recovery	22:30
6	3 minutes down one gear, Zone 3, 90-100 RPM	25:30
	90 seconds recovery	27:00
7	3 minutes up one gear, Zone 4, 90-100 RPM	30:00
	90 seconds recovery	31:30
8	3 minutes up one  gear, Zone 5 90-100 RPM	34:30
	90 seconds recovery	36:00
9	3 minutes down one gear, Zone 4, 90-100 RPM	39:00
	90 seconds recovery	40:30
10	3 minutes down one gear, Zone 3, 90-100 RPM	43:30
	90 seconds recovery	45:00
11	3 minutes up one gear, Zone 4, 90-100 RPM	48:00
	90 seconds recovery	49:30
12	3 minutes down one gear, Zone 3, 90-100 RPM	52:30
	90 seconds recovery	54:00
13	3 minutes down one gear, Zone 2, 90-100 RPM	57:00
	90 seconds recovery	58:30

Recovery/ Cool Down:

Followed by a 10 minute warm down and stretch.

Club Ride - Saturday 23rd November

Back to Nomansland for the end of month 2 of the autumn programme.

Please don't be in such a hurry to ride up Dean Hill this week as there's a right turn at the bottom of Dean Hill. So if you have a GPS please load the route.

As is the norm for the autumn programme the route is a two lap one to enable those wanting a shorter ride to join and also to enable a shorter ride if the weather turns.

Nomansland, Furzley, Black Hill Road, Shootash, Kents Oak, Lockerley, East Dean, West Dean, West Tytherley, West Winterslow, East Grimstead, Whiteparish, Newton, Hamptworth, Lyburn, Nomansland

35 miles

Furzley, Newbridge, Bartley, Minstead, Emery Down, Bolderwood, Ocknells Plain, Nomansland

55 miles

http://connect.garmin.com/course/4884402

Turbo Week 2 – 20th November 2013

Week 2 of the 2012/13 turbo season was a pyramid set of 4/3/2/1 to build aerobic endurance. 4 sets of 3 minutes in zone 2, 3 sets in zone 3, 2 sets in zone 4 and a final set crossing into zone 5.

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 45 minutes of progressively harder efforts.

	Interval	Time
1	3 minutes harder gear, Zone 2 90-100 RPM	3:00
	90 seconds recovery	4:30
2	3 minutes same gear, Zone 2, 90-100 RPM	7:30
	90 seconds recovery	9:00
3	3 minutes same gear, Zone 2, 90-100 RPM	12:00
	90 seconds recovery	13:30
4	3 minutes same  gear, Zone 2, 90-100 RPM	16:30
	90 seconds recovery	18:00
1	3 minutes harder gear, Zone 3, 90-100 RPM	21:00
	90 seconds recovery	22:30
2	3 minutes same gear, Zone 3, 90-100 RPM	25:30
	90 seconds recovery	27:00
3	3 minutes same gear, Zone 3, 90-100 RPM	30:00
	90 seconds recovery	31:30
1	3 minutes harder gear, Zone 4 90-100 RPM	34:30
	90 seconds recovery	36:00
2	3 minutes same gear, Zone 4, 90-100 RPM	39:00
	90 seconds recovery	40:30
1	3 minutes harder gear, Zone 5, 90-100 RPM	43:30
	90 seconds recovery	45:00

Recovery/ Cool Down:

Followed by a 10 minute warm down and stretch.

Setting Heart Rate Zones

For those that did the club turbo session on the 13th November and assessed their Lactate Threshold Heart Rates for Functional Threshold Power here are the calculations to be used to calculate the heart rate or power zones we will use for the winter training:


Heart Rate Zones

Zone 1 Less than 81% of LTHR

Zone 2 81% to 89% of LTHR

Zone 3 90% to 93% of LTHR

Zone 4 94% to 99% of LTHR

Zone 5 100% to 102% of LTHR

Zone 6 103% to 106% of LTHR

For those that used power:

Zone 1 Less than 55% of FTPw

Zone 2 55% to 74% of FTPw

Zone 3 75% to 89% of FTPw

Zone 4 90% to 104% of FTPw

Zone 5 105% to 120% of FTPw

Zone 6 More than 120% of FTPw

I'll be referring to these zones throughout the winter base training and the turbo nights.

Good idea to repeat the test periodically.

For those that want more detail suggest reading Joe Friel's blog and books.

Regards

Barry

Club Ride - Saturday 16th November

Back to our usual start place from St Saviours Church in Brockenhurst this week. Hopefully better weather than we endured last week. This week will be one of our regular forays around Lepe and an optional second loop around the chain gang course for those wanting to go long.

As last week we're aiming to keep effort levels to zone 2 which should be around 16MPH.

Brockenhurst, Balmer Lawn, Hatchet Pond, Beaulieu, Hilltop, Exbury, Inchmery, Lepe, Calshot, Blackfield, Exbury, Hilltop, Beaulieu, Bucklers Hard, St Leonards, East End, Norleywood, Pilley, Pitmore Lane, Setthorns, Hinchelsea, Brockenhurst

43 miles

Lap 2

Rhinefield Road, A35, Burley Lawn, Burley, Wilverley, Hinchelsea, Brockenhurst

58 miles

http://connect.garmin.com/course/4884136

Club Turbo Nights Are Back

Now that you've all had a chance to recover from the season it's time to start preparing and building towards 2014. To assist that we shall be re-starting the clubs turbo nights on Wednesday 13th November and then every Wednesday apart from 25 Dec and 1 Jan through to the end of March.

The sessions will be progressive to take you through the preparation and pre competition phases of a race year and will be designed to firstly build aerobic endurance and latterly work around building anaerobic endurance.

Sessions will be between 75 and 90 minutes including the warm up and cool down. They will be held at Tiptoe Church Hall Sway Road / Vaggs Lane, Tiptoe. SO41 6FR. Doors will open at 1930 and the sessions will start at 1945. There is no need to book just turn up, set up and pedal.

The first session on the 13th will be a Lactate Threshold Heart Rate test. It will involve a standardised warm up routine and a 30 minute effort. The recording of this effort will enable you to calculate your LTHR and also your training zones for the winter turbo and base training sessions. If you haven't got a heart rate monitor don't worry as I'll take periodic readings for you.

If you've got a heart rate monitor please wear it, if not don't worry as I will give advice based on the Perceived Rate of Exertion scale which requires no equipment.

Please remember that we are hiring the church hall and there are a few house rules we need to adhere by:

1.    No cleats on the wooden floor.

2.    All riders to have a mat / carpet under their bike and turbo.

3.    All riders clear up their own sweat and mess!

4.    Please make sure your bikes are clean before bringing them into

the hall.

Checklist of what to bring:

1.    Bike, make sure tyres are pumped up

2.    Turbo

3.    Mat / carpet

4.    Cycling shorts

5.    Skewer for turbo

6.    Shoes

7.    Drink

8.    Food for afterwards

9.    Change of clothing for afterwards

10.    Towels, additional small towel for when riding is useful

11.    Heart rate monitor

12.    Extension lead if your turbo requires mains

13.    Front wheel raiser

Cost of each session is £4 to cover cost of the hall hire.

I look forward to seeing the return of those who have supported these sessions over the last two years and some new attendees.

Barry