Friday 23 January 2015

Turbo set

There is no specific gear to go in in any of the sets I do-as if your cadence is right and your heart rate is right then you are in the right gear, if your cadence is 100 and your heart rate is right but you should be doing 90 cadence then you need to change down a gear and so on ….one of the main problems I find is people don’t have enough resistance on their turbos to achieve the required heart rates and cadences and in turn this lessens the effect of the workout. A good test is to go in your big chainringand find your biggest gear (hardest) and pedal- your legs should slow to at least 65 rpm when pushing if they don’t and you can still cycle freely without the feeling of going uphill then your turbo isn’t on tight/hard enough. 

 

1hr 30 turbo set below (2hrs 30 brick)

 

20 mins gearing pyramid- small chainring-as 

 

mins easy gear – heart rate upto 60%

mins 1 gear down     - H/R 65%

mins 1 gear down     - H/R 65-70%

mins 1 gear down -    H/R  70%

mins 1 gear down -    H/R  upto 75%

 

Into big chaining-

10 mins @75 % Heart rate at 100rpm

 

mins steady- heart rate not below 60%

(32 mins total)

 

Main set 

5 x 10 mins @ 80-85% Heart rate – 90 rpm

mins recovery spinning between each.

 

This set will get pretty hard after 2-3 but the idea is to hold on to the right cadence and heart rate- This is a good high end aerobic set as there is 50 mins of top end aerobic work – good for 25 mile time trials and equally good building speed for longer races

hr 32 mins

 

If you are doing this as part of a brick session then straight off into the run

 

60 mins run

15 mins strong running off the bike (try to run around a 10k pace as though you are exiting transition)

 

Into 15 mins steadier running at around 75%

 

5 x 2 mins I PACE (85%)

With 1 min recovery between each 

 

15 mins at 75% bringing down to 60% in the last 5 mins.

Total brick- 2hrs 30 mins