Nice little evening turbo session

[Keith]

[quote="huw williams"]
15 sec Hard then 45 sec Easy
30 sec Hard then 30 sec Easy
45 sec Hard then 15 sec Easy
60 sec Hard then 60 sec Easy
60 sec Hard then 60 sec Easy
45 sec Hard then 15 sec Easy
30 sec Hard then 30 sec Easy
15 sec Hard then 45 sec Easy

4 mins recovery - then repeat - 3 times!!!

[quote="Keith"][quote="huw williams"]
15 sec Hard then 45 sec Easy
30 sec Hard then 30 sec Easy
45 sec Hard then 15 sec Easy
60 sec Hard then 60 sec Easy
60 sec Hard then 60 sec Easy
45 sec Hard then 15 sec Easy
30 sec Hard then 30 sec Easy
15 sec Hard then 45 sec Easy

4 mins recovery - then repeat - 3 times!!!

[Paul H]

[quote]huw williams wrote:

15 sec Hard then 45 sec Easy
30 sec Hard then 30 sec Easy
45 sec Hard then 15 sec Easy
60 sec Hard then 60 sec Easy
60 sec Hard then 60 sec Easy
45 sec Hard then 15 sec Easy
30 sec Hard then 30 sec Easy
15 sec Hard then 45 sec Easy

4 mins recovery - then repeat - 3 times!!!

[Paul H]

[quote]Isolated leg intervals to perfect technique

[quote="Paul H"][quote]Isolated leg intervals to perfect technique

[Andrew G]

[quote="Keith"]I may just have to start a "constant effort Club Run"?

[Steve B]

Guys, yes I'm alive

Sorry Huw, only just seen this post.

Ok, so why was I doing a session like that, or shld I say trying a session like that, well, why the heck not . I told Huw I was going to do a turbo session last night and did he have anything interesting that i could do. Mm, he did . When I saw it I thought it would be very tough, but thought I'd give it a go anyway

OH MY EFFING HELL , I nearly bloody died

I was told to look at the session as a whole and to not go off too hard, but thats easier said than done when your supposidly riding it like riding to the Charlwood sign.

First 15sec, sprinted quite hard and realised 15sec is a bloody long time, but ok. By the time I got to the first 45sec effort with only 15sec rest followed by a 60sec effort, I was chewing on the bar tape and cursing Huw for being a sadistic bastard . But I wasn't going to give in that easily, he'd take the piss. Down the other side of the first set now and the rest time was increasing, although it didn't seem like I checked out the power figure during the 45 sec effort and I was able to push 430 - 450w. I kept that in my mind to see if I could reach the same in the second set. The 4 min rest inbetween wasn't long enough, and I was back in to killing myself again. On each rest period I was swearing and cursing and huffing and puffing trying to breath, literally. This was so hard to do, it was ridiculous. Every effort I was going as hard as I could manage for that length of time. By the first 60sec effort on the 2nd set my power was down to about 270w, but I couldn't do any more. Thankfully the minute rest revived me and power came back up and I managed to equal the 45sec figure, amazing The last 15sec effort of 2nd set was my last, I put it all in, knowing there was no way a 3rd set was even going to be attempted. I was totally and utterly gone, I nearly passed out on the bike, my eyes were all funny and I couldn't keep my head upright . I managed to not be sick and continued to keep my legs going round for 10mins to warm down.

I felt so ill, it was aweful. I laid on the bed for at least 20mins until I felt like a human being again. Will I ever try that again? Damn right I will

Thanks Huw, anyone else want to give it a go, its all good fun

Steve

[Rob C]

Another lbp -20 ride for me tomorrow followed by a pilates class with the cocoon cast...

[Keith]

.

[Robh]

[quote="Keith"] I call it BI STF zone, but everyone else calls is LBP-20. But for me, my zone is only 14 bpm below my lbp so....

[Michelle]

Sorry try again - was logged in as Keith.

Now it's really me...


Flippin 'eck!

Another thing to look forward to

Came down to a kitchen like a sauna at 6.45 this morning, and a sweaty Keith having just got off the rollers.

Decided to add to the damp atmosphere by doing my roller session as well - variations between 100rpm and 120 rpm (Toks ). After that and a general hose down, about an hour lifting weights in the gym tonight.

Tomorrow a 1.5 hour BI STF zone ride, hopefully with Chloe if she makes it.

I call it BI STF zone, but everyone else calls is LBP-20. But for me, my zone is only 14 bpm below my lbp so....

[Robh]

Sorry so it was you Michelle not Keith posting..Makes sense now..

[Antloony]

Will you lot give over with this training lark, making me feel guilty and lazy for not doing any what so ever.

Saying that I did a 4 mile ride today and got my heart rate up to 400 bpm....when that bus tried to kill me

[Paul H]

Morning sessions already, things are getting serious.

[quote]Have you actually bought the powercranks (not a joke is it?) Juerg has plenty of experience with them on his athletes. They are good for runners too.

[Robh]

All my sessions are in the morning from 4:30am onwards .

The only time I start later is on Saturday @ 7am.

So this morning @ 5:30am for an hour I did the following :-

1. Measured ownzone was 113bpm (=4ms) so workout was below 113bpm as I wanted to rest cardiovascular system.
2. Choosed 120rpm instead 115rpm as it's a bit easy for me at that at HR. Stimualte neurological system.
3. Practiced breathing and was holding 12-14 breaths per min. Did a bit of nose only breathing as well to give the diaphragm some resistance training.
4. Alternated between riding on the tops and on the drops to get use to diaphragm breathing in these positions.