Turbo Training Week 3 of 4
Thursday, March 23 2006 @ 09:06 PM GMT
Contributed by: eimhin
Rob from Wheelworx
writes in with the third in a series of short posts on everything from
training, bike maintenance and frequently asked questions to bike setup. Please post a comment if you have any feedback.
This Turbo Trainer workout is aimed at those who have good winter base
training done and are ready to include some strength work. It should be
done with a heart rate monitor. Sprints and low cadence parts should be
done with max resistance on the trainer...
Session:
- Warm up 10 mins easy at 70% Hr low gears.
- 6 Standing start sprints 53 *12 for 10 seconds each only with 1 min recoveries.
- 5 mins easy.
- Right leg pedalling only for 60 revs med gear 1 min easy then left leg pedal only 60 revs
- 3 mins easy.
- 12 mins 53 *12 high resistance low cadence at HR 80%.
- 3 mins easy
- Then repeat 6 standing start 10 sec sprints 53 *12.
- Warm down 5 mins easy
On the standing starts its important to come to a complete stop then all out sprint for 10 secs w/1 min full recovery spinning easy gears.
Rob
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