Reply To: Winter Turbo Sessions 2015 / 2016

#1966
JB
Participant

25 January

Climbing Efforts – Attacking the bottom of a climb and powering over the top.

This is a similar strength / climbing session as last week. Aim to progress gearing or resistance if possible. These efforts must feel like you are climbing a decent gradient slope not just pedalling slowly. When standing hold bars lightly and balance body over the bike, ‘dancing’ on the pedals.

After warm up
1. Out of the saddle effort for 30 seconds in hardest gear, 2 gears easier and seated continue effort at cadence 65 – 75 rpm, target intensity is threshold, and hold for 3 mins 20 secs adding 30 secs standing 1 gear harder in middle of this section then staying in saddle go hard for 10 secs (high cadence effort). 2 mins recovery
2. Out of the saddle effort for 30 seconds in hardest gear, 2 gears easier and seated continue effort at cadence 65 – 75 rpm and hold for 4 mins 20 secs adding 30 secs standing 1 gear harder in middle of this section then staying in saddle go hard for 10 secs (high cadence effort). 2 mins recovery
3. Out of the saddle effort for 30 seconds in hardest gear, 2 gears easier and seated continue effort at cadence 65 – 75 rpm and hold for 3 mins 20 secs adding 30 secs standing 1 gear harder in middle of this section then staying in saddle go hard for 10 secs (high cadence effort). 2 mins recovery
1. Out of the saddle effort for 30 seconds in hardest gear, 2 gears easier and seated continue effort at cadence 65 – 75 rpm and hold for 4 mins 20 secs adding 30 secs standing 1 gear harder in middle of this section then staying in saddle go hard for 10 secs (high cadence effort). 4 mins recovery

1 set of 6 reps of 20 seconds flat out/ 40 secs easy. Use gear from the long middle section of the main reps above.

10 mins cool down

  • This reply was modified 6 years, 10 months ago by JB.