Thursday 17 January 2013

Turbo Week 9 – 16th January 2013



Summary of our ninth turbo session on the winter. Object of the session was to train for muscular force.
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 an hour of high resistance intervals to develop muscular force.
Task
Gear
RPE
Time
Tempo ride - zone 3, not easy not hard 90 RPM

5
5:00




Set 1



4 x 3 mins high resistance 1 min recovery, intervals hard at 70-75 RPM


21:00




Set 2



4 x 3 mins high resistance, last minute up two gears and out of saddle 1 min recovery, intervals hard at 70-75 RPM


37:00




Set 3



6 x 3 minutes hard 70-75 RPM, every 3 minutes 20 seconds max effort biggest gear 50-60 RPM


57:00





My heart rate data below for guidance.

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.
Regards
Barry

No comments:

Post a Comment

Note: only a member of this blog may post a comment.