Thursday 9 January 2014

Turbo Week 7 – 8th January 2014


New year and time to ratchet up the Short Term Muscular Endurance training. This session designed to give a long effort in zone 4 crossing over into zone 5.
Warm up was a 20 minute routine 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 an hour of progressively harder efforts.
Aim was to complete the warm up at the bottom of heart rate zone 3, the intervals 2 gears harder to push you into zone 4 and the very end on the long intervals to cross LTHR into the bottom of zone 5.
Stage
Task
Example Gear
HR relative to LTHR
1
5 minutes baseline  gear, 90-100 RPM
Zone 3
53/21
-10 to -20
2
4 minutes harder gear, 90-100 RPM – remember the gear – baseline plus 2
Zone 4
53/19
0-10
3
3 minutes 1 gear harder


4
2 minutes 1 gear harder


5
1 minute 1 gear harder


6
5 mins zone 2 recovery



3 repeats of stage 1 to 6
53/23
-20 to -40


Followed by a 10 minute warm down and stretch.

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