Turbo Week 3 – 21st November 2012

Summary of our third turbo session of the winter. Object of the session was to train multiple intervals 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. Intervals got progressively harder and as fatigue set in recoveries were less effective.

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	Gear	Time
1	3 minutes harder gear, PRE, 4-5, 90-100 RPM	53x19	3:00
	90 seconds recovery		4:30
2	3 minutes same gear, PRE, 4-5, 90-100 RPM		7:30
	90 seconds recovery		9:00
3	3 minutes same gear, PRE, 4-5, 90-100 RPM		12:00
	90 seconds recovery		13:30
4	3 minutes same  gear, PRE, 4-5, 90-100 RPM		16:30
	90 seconds recovery		18:00
1	3 minutes harder gear, PRE, 6-7, 90-100 RPM	53x17	21:00
	90 seconds recovery		22:30
2	3 minutes same gear, PRE, 6-7, 90-100 RPM		25:30
	90 seconds recovery		27:00
3	3 minutes same gear, PRE, 6-7, 90-100 RPM		30:00
	90 seconds recovery		31:30
1	3 minutes harder gear, PRE, 8, 90-100 RPM	53x16	34:30
	90 seconds recovery		36:00
2	3 minutes same gear, PRE, 8, 90-100 RPM		39:00
	90 seconds recovery		40:30
1	3 minutes harder gear, PRE, 9, 90-100 RPM	53x15	43:30
	90 seconds recovery		45:00

Recovery/ Cool Down:

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.

Below is the output from my HRM. Aim was to train in zone 4 so you can see the 10 intervals were mainly in zone 4 and at the end crossed my LTHR of 155. It also shows my fatigue by intervals 9 and 10 where my cadence slowed down and therefore my heart rate did not reach the same levels as interval 8.

Followed by a 10 minute warm down and stretch.

Regards

Barry