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Post by trainingteam on Oct 3, 2013 13:54:56 GMT
Full details of turbo sessions will be posted in the next day or so, hopefully they will be starting in the next week or so.
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Post by James Carton on Jan 5, 2015 11:30:47 GMT
TURBO [HILL EFFORTS] 05-01-2015.
1.10 min warm .resistance 1 ,cad 80/90.small ring front ,3 easiest at the back.on the 5th minute move up to 90/100 cadence plus resistance 2
2.10 min . 1st 2 min -big ring front 3 easiest at the back ,resistance 2,cadence 80/90
2nd 2 min same gears ,cadence, but up the resistance to 3
3rd 2 min same gears ,cadence, resistance 4.
4th 2 min same gears ,cadence, resistance 5.
5th 2 min same gears,cad but up to resistance 6.
3.flat part of hill- 3 minute small ring front-5th easiest[middle of block] at the back. resistance 2.cadence 65/75.
4.75% effort.16 minute,big ring front ,2nd/3rd hardest at the back. resistance 4/5 cadence 50/60.
During effort mix it up- 4 x 30 sec left/right leg,3 x 1 min out of saddle. 4 x 20 sec up and overs to 60/70 cadence.
5.5 min-small ring, middle of block[5th],resistance 2.cadence 80/90.
6.2x15 sec flat/max out sprints to the line[back wheel stop’t].2 min recovery. Big ring front.6 hardest gear.resist 4.
7.10 min warm down,resistance 1.small ring front,middle gear at the back,every 2 min down a gear
please start bringing food after turbo sessions[fruit or protein bars]
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