Summary of our eleventh turbo session of the winter. Object
of the session was to train multiple intervals at sub-lactate heart rate
threshold. As we are now in the second half of the turbo season and have
trained and made adaptations for 2 months of working in zone 4 the intervals
will be longer and the recoveries shorter. This is also a longer than usual
session. This is a hard session as those that attended the clubs turbo night
will attest to. If you wish to make this session a little easier shorten the
intervals or lengthen the recoveries.
Keep up the base training but try and keep the majority of
base to zone 2. That way you will be able to train longer in zone 4/5 for these
quality sessions.
Warm up
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
|
Main set
Set 1
Sub LTHR intervals and sprints with short recoveries
|
|
Gear
|
RPE
|
Time
|
Elapsed
|
|
Tempo
Zone 3
Prep
for intervals
|
|
6-7
Comfortably
hard
|
5:00
|
5:00
|
|
15
second sprint
|
|
9
|
0:15
|
5:15
|
|
5 mins
sub LTHR
|
|
8
|
5:00
|
10:15
|
|
15
second sprint
|
|
9
|
0:15
|
10:30
|
|
5 mins
sub LTHR
|
|
8
|
5:00
|
15:30
|
|
2 mins
recovery
|
|
3
|
2:00
|
17:30
|
|
15
second sprint
|
|
9
|
0:15
|
17:45
|
|
5 mins
sub LTHR
|
|
8
|
5:00
|
22:45
|
|
15
second sprint
|
|
9
|
0:15
|
23:00
|
|
5 mins
sub LTHR
|
|
8
|
5:00
|
28:00
|
|
2 mins
recovery
|
|
3
|
2:00
|
30:00
|
|
15
second sprint
|
|
9
|
0:15
|
30:15
|
|
5 mins
sub LTHR
|
|
8
|
5:00
|
35:15
|
|
15
second sprint
|
|
9
|
0:15
|
35:30
|
|
5 mins
sub LTHR
|
|
8
|
5:00
|
40:30
|
|
5 mins
recovery
|
|
3
|
5:00
|
45:30
|
|
|
|
|
|
|
Set 2
Aero
|
|
Gear
|
RPE
|
Time
|
Elapsed
|
|
10
minutes TT hold aero position
|
|
8/9
|
10:00
|
55:30
|
|
|
|
|
|
|
The idea was to perform the intervals in zone 4 (sub
threshold) and then to push into zone 5 for the 15 second sprints and the 10
minute interval at the end.
Copy of my heart rate data below to illustrate:
Followed by a 10 minute warm down and stretch.
Barry
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