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The Hatch End Triathlon 10th May 2009

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Cycling Turbo Session for Hard Effort Tolerance

In this session we're looking to make solid efforts that are very hard to maintain. You then recover before repeating the effort again, at the same level. By the end of the 30 second efforts you should be ready to stop sprinting or you haven't put in the required amount of effort. To follow this set to best effect it's take your cadence (revolutions of your legs) up to over 125 revs per minute during the sprint efforts and for the last minute and a half of the recovery you should be at 90 revs. 

As you come back to this session in later weeks you'll find you can progress by either increasing the resistance or going to a higher gear. You could also increase the time spent sprinting to 35 and then 40 seconds, so long as you don't decrease the effort to increase the time.

Activity/Practices Special Points Time
Warm Up:      
Slowly increase pace & Gear Get to 90 RPM & maintain  10:00
    throughout warm up  
    Increase ger after 2:30 mins  
    & every 2 mins after that  
Single Leg Cycling Concentrate on circular cycling

07:00
From an easy gear
1 min Right leg 30s both Maintain 90rpm if possible  
1 min Left leg 30s both    
Then      
30s right leg 30s both Twice Through  
30s Left leg 30s both    
Main Theme:      
Recovery Spin Easy gear 90rpm 03:00
Choose medium gear to start 5th or 6th gear at rear 20:00
Max Sprint 30 Secs Up Resistance 1 or 2 levels   
or go to Big chain ring
Get to 125-130rpm		  
Back to spinning 2 mins No resistence Small chain ring 90rpm  
Do 8 Complete Rounds
    Use gears to add resistance  
Warm Down      
Spin    Start gear 4 or 5 reducing every min 

 5:00
Stretches Calfs - Hams - Quads & Upper Body
   

 Total

 45:00