Thursday 27 February 2014

Turbo Week 14 –26th February 2014


Summary of our fourteenth  turbo session on the winter. Object of the session was to train for leg strength.
Warm up was a 20 minute mixture of cadence and single leg drills.

Time
Nice easy gear rpm 90-100
5:00
1 minute @ 100 RPM
6:00
30 seconds recovery
6:30
1 minute @ 105 RPM
7:30
30 seconds recovery
8:00
1 minute @ 110 RPM
9:00
30 seconds recovery
9:30
1 minute @ 115 RPM
10:30
30 seconds recovery
11:00
1 minute @ 120 RPM
12:00
30 seconds recovery
12:30
1 minute left leg only
13:30
30 seconds recovery
14:00
1 minute right leg only
15:00
30 seconds recovery
15:30
1 minute left leg only
16:30
30 seconds recovery
17:00
1 minute right leg only
18:00
30 seconds recovery
18:30
1 minute left leg only
19:30
30 seconds recovery
20:00
1 minute right leg only
21:00
30 seconds recovery
21:30
3 minutes progressively harder pedalling to finish at bottom of zone 3
24:30

The main set was.

Task
1
30 mins tempo riding, every 3 minutes biggest gear and every third minute biggest gear for up to one minute
50-60 RPM max effort

2
5 minutes recovery

3
4 mins tempo, get back to top of zone 3

4
3 mins over geared

5
2 minutes bigger gear

6
1 minute biggest gear

7
Cool down, 10 minutes of easy spinning, gradually take off resistance and reduce cadence.
During cool down add 3 10 second sprints (about 70% max effort) to reduce the effects of blood pooling


Followed by a 10 minute warm down and stretch.

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