Turbo training prep for racing

Friday, March 02 2007 @ 06:51 PM GMT

Contributed by: wheelworx

Here is a turbo session for those preparing to race in the next month or 2...

15 mins warm up
60 pedal revolutions left leg only small ring front and middle of cassette (39x15/16)
1 min recovery
60 pedal revolutions right leg only small ring front and middle of cassette (39x15/16)
1 min recovery
5 mins at 80% of max heart rate in the big ring and middle of the cassette at the back(53x15)
3 min recovery
6 mins at 80% of max heart rate in the big ring and middle of the cassette at the back(53x15)
3 min recovery
7 mins at 80% of max heart rate in the big ring and middle of the cassette at the back(53x15)
3 min recovery
60 pedal revolutions left leg only small ring front and middle of cassette (39x15/16)
1 min recovery
60 pedal revolutions right leg only small ring front and middle of cassette (39x15/16)
1 min recovery
10 min cool down

Gearing recommendations are dependant on ability and can be adapted to suit, for the 80% intervals your cadence should be 80-85rpm so select a gear that you can spin at this speed while holding heart rate at the desired level.

If you have any questions post on the forum.

Rob

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