Turbo Trainer Session 3

Tuesday, October 31 2006 @ 11:18 PM GMT

Contributed by: wheelworx

Here is week 3 of the turbo training programme...

Turbo session on bike.

Warm up 10 mins easy at 70% Hr low gears.
Right leg pedalling only for 60 revs med gear 1 min easy then
left leg pedal only 60 revs then 3 mins easy.
15 mins 53 * 12 high resistance low cadence at HR 80%.
3 mins easy.
20 mins at 75%.
Right leg pedalling only for 60 revs med gear
1 min easy
left leg pedal only 60 revs.
Warm down 5 mins easy.
Run 10 mins easy off the bike (Optional, be careful to wrap up well 1st and shower & dress immediately on return)

Eat and drink within 45 mins of session.

A couple of notes on terms above 60 revs = 60 revoloutions or full pedal strokes. 53*12 = 53 is the big chain ring on the front, 12 is the small ring on the back gears, it is the hardest gear you have, for beginners start with a slightly easier gear and work up to this. Warm up and down are done in an easy gear at a fairly high cadence(pedal speed) in an easy gear.

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