Winter Turbo Sessions 2015 / 2016

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This topic contains 10 replies, has 1 voice, and was last updated by  JB 2 years, 7 months ago.

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  • #1935

    JB
    Participant

    The annual weekly turbo sessions started last Monday at Kingsmuir Hall, 7.30 start.

    The first session was intended as an initial self test for anyone who wanted a baseline at the start of the sessions.

    Note gear/ resistance/ tyre pressure before the test and average heart rate (and/ or power if fitted) in the last 10 minutes or so to give some data to compare with similar tests in the coming months.

    warm Up
    5 mins easy pedalling then in big ring, near top of the block, cadence 90 – 95 go 1 gear harder every minute for 8 minutes, to 3 mins easy then select gear that approximates to a 10 mile TT effort (ie hard!) and keeping cadence above 90, select a gear that is expected to achieve threshold heart rate (or HR that you could hold for an hour which for the majority is between 85 and 95% of max HR) and pedal hard for a 20 minute block.

    Ride into the effort for the first 5 minutes then go as hard as you can for the next 10 to 12 minutes. If there is anything more to give in the last 3 mins then get it all out.

    Cool down 10 mins and stretch main muscle groups

    Note HR, gearing, resistance and cadence. All going to plan, following a few weeks of training, the same HR i.e intensity should be achieved in a higher gear or for the same gear/ resistance/ cadence a lower heart rate would be seen.

    I know this is a bit simplistic and threshold testing is a bit more in depth than that but you get the idea.

    #1936

    JB
    Participant

    This weeks session, given that the AGM is running this Monday is posted here for the keen and committed!

    Warm up as last week but after a couple of minutes off following the progressive gear increases, in an easy gear pedal as fast as possible for 6 seconds, 54 seconds easy and repeat twice more before the meat of the session.

    In order to try to get threshold heart rate up or to achieve same speed etc for a lower heart rate give this session a go.

    Same gearing and resistance as last weeks test and go as hard as you can, trying to get HR slightly above what was seen last week for 5 minutes
    3 minutes easy recovery, and repeat the 5 minute effort at effectively above threshold / 3 mins recovery a further 4 times.

    10 mins cool down, stretch main muscle groups.

    This is not a classic over/ under session targeting threshold, that will come later but it will help by working over the TT intensity and having a relatively short recovery.

    #1938

    JB
    Participant

    Week 3 – an endurance session with increasing intensity and cadence

    Warm up for 15 minutes
    5 mins easy spinning, then at 90-95 rpm go 1 gear harder every minute for 7 minutes so that you are working hard (probably threshold intensity in the last minute or two), 1 minute easy, then in a small gear perform 2 x 6 second max cadence rev outs a minute apart. 1 minute easy.

    Then is a racing size gear (something you have to work to keep turning) go hard at 90+ rpm, on hoods or better, the drops for 8 minutes. Aim to reach your threshold (or short TT pace) after 3 or 4 mins. GET OUT OF YOUR COMFORT ZONE HERE
    2 mins easy gear then
    5 mins in same gear as set 1 but try to pedal a little faster, 1 minute easy then repeat 5 minute effort
    5 mins easy recovery (the bit I shortened to 1 minute yesterday. Oops!)
    1 gear harder than the 5 minute effort gear, pedal at high cadence for 2 mins, 30 secs easy (back pedalling?), repeat 2 mins effort, 30 secs easy
    then 1 minute hard aiming for a slightly faster cadence, 30 secs easy x 4 efforts.

    10 mins cool down and stretch.

    #1947

    JB
    Participant

    Last nights session – a session for endurance but with added intensity

    Usual 15 minute warm up
    Medium hard gear (1 easier than gearing used for Threshold test?), medium resistance (looking to achieve shy of threshold HR (maybe up to 80% Max)

    10 mins at 90+ rpm selecting gear to reach sub threshold level (not quite TT pace intensity)
    5 mins easy
    10 mins at sub threshold level but include a 10 second hard burst at end of each minute (not a maximal sprint effort – up to 115 or 120rpm cadence?)
    5 mins easy
    1 x 5 mins of 30 seconds hard/ 30 seconds easy (hard at TT / Pursuit pace / Threshold level)
    A second set of this can be added as long as you have 5 mins easy between sets

    10 mins cool down

    Last session before a break is next Monday 21st December

    #1953

    JB
    Participant

    Sorry for the delay, Christmas got in the way and the club website doesn’t seem to like Microsoft Edge. maybe it’s just my PC?

    Tempo for Muscular Endurance

    Medium hard gear (14-16T on cassette) medium resistance (something that gets you just below Threshold (TT) intensity)

    3 mins at 90/95+ rpm selecting gear to reach sub threshold level (up to 82% MHR)
    2 mins – 1 gear harder
    1 min – 1 gear harder
    2 mins – 1 gear easier (increase cadence)
    2 mins – 1 gear easier (increase cadence)
    3 mins active recovery

    Repeat above 3/2/1/2/3 for one more set

    3 mins active recovery

    2 x 3 mins of 30 seconds hard/ 30 seconds easy (hard at 90% MHR) (gear 3 from earlier, 2 mins recovery between sets

    Cool down 10 mins, stretch

    #1963

    JB
    Participant

    Session from 4 January

    Strength session – seated climbing

    Usual 15 minute warm up (see 8th December post)

    Big ring, select a hard gear (12 – 14 sprocket), medium to high resistance

    30 secs in hardest gear aiming for 70 – 75 rpm cadence seated. 1 gear easier for 2 mins reducing cadence a little then go 1 gear harder for 1 minute maintaining the same cadence, 2 gears easier for 3 mins increasing cadence then finish rep pushing hardest gear for 30 secs.

    4 mins recovery.

    This rep may seem complicated but all it’s trying to do is replicate a changing gradient on a 7 minute climb.

    Repeat the 7 minute effort, 4 mins active recovery twice more.

    Cool down

    #1964

    JB
    Participant

    Session from 11 January.
    The plan for turbo sessions post New Year is a 4 week block of strength work (high resistance / low cadence work) mainly seated and you should concentrate on using the glutes, keeping upper body still, hands light on the bars, and concentrating on a circular pedalling stroke. Scrape foot back at bottom of pedal rev. No stomping or mashing the pedals up and down. Circles, not pistons. Long term you should aim to increase your ‘comfortable’ cadence. faster pedalling in a given gear means more speed. Simples.

    Single Leg Pedalling
    After warm up, select gear that is relatively hard to pedal single legged while maintaining a smooth circular cadence

    1 min right leg only
    1 min both legs in 1 gear harder for 2 leg pedalling, change to 1 easier for
    1 min left leg only
    1 min both legs and repeat this sequence twice more
    2 mins active recovery.

    1 gear harder than the 2 legged section earlier
    1 min at 90rpm
    1 min at 95 rpm
    1 min at 100rpm
    1 min at 110 rpm
    30 secs at 120 rpm, 30 secs at 130 rpm and repeat this twice more. No recovery period, the 90 rpm minute is as close as it get to a recovery period.

    2 mins active recovery after the 3 reps above and then in same gear 1 set of 30 secs very hard effort. 30 secs very easy x 5 reps.

    This session is all about the cadence.

    #1965

    JB
    Participant

    18 January

    Strength – Over the Top pyramid

    Usual warm up

    Hard gears and high resistance. You should not find it comfortable to pedal faster than the target cadences.

    1. 2 mins 30 at 60 – 65 rpm (select gear to ensure that this cadence feels tough like climbing a 10 – 12% gradient) then go 1 gear easier and increase cadence for 30 seconds. 2 mins easy recovery
    2. 3 mins 30 at 60 – 65 rpm then go 1 gear easier and increase cadence for 30 seconds. 2 mins easy recovery
    3. 4 mins 30 at 60 – 65 rpm then go 1 gear easier and increase cadence for 30 seconds. 2 mins easy recovery
    4. 3 mins 30 at 60 – 65 rpm then go 1 gear easier and increase cadence for 30 seconds. 2 mins easy recovery
    5. 2 mins 30 at 60 – 65 rpm then go 1 gear easier and increase cadence for 30 seconds. 4 mins easy recovery

    1 set of 5 reps or 20 seconds flat out effort/ 40 secs easy in the easier of the 2 gears used in the main reps above.

    10 m ins cool down.

    #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 2 years, 8 months ago by  JB.
    #1968

    JB
    Participant

    For my future info does anyone visit this thread for the turbo session details? If so I’ll continue to post details.

    #1973

    JB
    Participant

    I’m guessing not!

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