Turbo Week 13 – 13th February 2013

Summary of our thirteenth turbo session of the winter. Object of the session was to train for our first time trials of the year. We did a specific warm up routine designed to get our body thoroughly prepared for a hard effort. It involves a number of efforts that are either high in cadence or resistance. I plan to use this warm up routine for the next few weeks so that it becomes second nature.

Warm up

Nice easy gear rpm 90-100 – 10-20 mins

Specific Warm Up

24 minutes

				Heart Rate
Minutes	Gear	Cadence	%MHR	200	190	180	170	160
2	Medium	90	70%	140	133	126	119	112
2	Medium	100	75%	150	143	135	128	120
2	Medium	110	80%	160	152	144	136	128
2	Medium	120	90%	180	171	162	153	144
2 mins easy spin

Set 2

				Heart Rate
Minutes	Gear	Cadence	%MHR	200	190	180	170	160
3	Hard	80	75%	150	143	135	128	120
3	Hard	85	85%	170	162	153	145	136
3	Hard	90	90%	180	171	162	153	144
3 mins easy spin

Set 3

				Heart Rate
Minutes	Gear	Cadence	%MHR	200	190	180	170	160
3	Medium	85	70%	140	133	126	119	112
3	Medium	110+	90%	180	171	162	153	144
3	Medium	<50	70%	140	133	126	119	112
3 mins rest

Main Set

Time trial start

Standing start, out of saddle until up to speed then aero for 5 mins

2 minute recovery

Intervals at LTHR and sprints above

	Gear	RPE	Time	Elapsed
Interval 1 6 minute interval Last 30 seconds attack – up 1 gear AND increase cadence - push heart rate to zone 5		8-9 Hard exertion	6:00	40:00
Recovery		2-3 Light exertion	3:00	43:00
Interval 2 6 minute interval Last 30 seconds attack – up 1 gear AND increase cadence - push heart rate to zone 5		8-9 Hard exertion	6:00	49:00
Recovery		2-3 Light exertion	3:00	52:00
Interval 2 6 minute interval Last 30 seconds attack – up 1 gear AND increase cadence - push heart rate to zone 5		8-9 Hard exertion	6:00	58:00
Recovery		2-3 Light exertion	3:00	61:00

Set 4

Followed by a 10 minute warm down and stretch.

Barry