Turbo Week 12 – 6th February 2013

Summary of our twelfth turbo session of the winter. Object of the session was to train progressively harder and deal with the build up of lactate.

Followed by a 10 minute TT practice in aero.

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

3 minute intervals at around starting at 80% of Lactate Threshold. Followed by 30 seconds spinning harder in the same gear and a 30 second sprint in the same gear. Repeat for 4 sets. Change up 1 gear and repeat for 3 sets, up another gear for two sets, up one more gear for one set - no recovery. Don't start in too hard a gear!

Start in an easiesh gear as there are 4 gears to change up. Proably 1 gear easier than the "tempo" gear.

	Gear	RPE	Time	Elapsed
Tempo Zone 3 Prep for efforts		6-7 Comfortably hard	5:00	24:30
3 min interval	Base gear		3:00	27:30
30 second effort			0:30	28:00
30 second sprint			0:30	28:30
3 min interval	Base gear		3:00	31:30
30 second effort			0:30	32:00
30 second sprint			0:30	32:30
3 min interval	Base gear		3:00	35:30
30 second effort			0:30	36:00
30 second sprint			0:30	36:30
3 min interval	Base gear		3:00	39:30
30 second effort			0:30	40:00
30 second sprint			0:30	40:30
3 min interval	Base gear +1		3:00	43:30
30 second effort			0:30	44:00
30 second sprint			0:30	44:30
3 min interval	Base gear +1		3:00	47:30
30 second effort			0:30	48:00
30 second sprint			0:30	48:30
3 min interval	Base gear +1		3:00	51:30
30 second effort			0:30	52:00
30 second sprint			0:30	52:30
3 min interval	Base gear +2		3:00	55:30
30 second effort			0:30	56:00
30 second sprint			0:30	56:30
3 min interval	Base gear +2		3:00	59:30
30 second effort			0:30	60:00
30 second sprint			0:30	60:30
3 min interval	Base gear +3		3:00	63:30
30 second effort			0:30	64:00
30 second sprint			0:30	64:30
Recovery			5:00	69:30

Set 2

Aero

	Gear	RPE	Time	Elapsed
10 minutes TT hold aero position		8/9	10:00	79:30

Followed by a 10 minute warm down and stretch.

Barry