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