Turbo Sessions

Session No.	Session Type
[1] [2] [3] [4] [5]	Lactate
[6] [7] [8]	Strength
[9]	Long ride replacement

Session 1

This is a good session for those who need the ability to ‘kick’. So that’s pretty much everyone from sprinters to down-hillers. These are down as a turbo session but can be done just as easily on the road and are useful as a pre-exhaustion for the Wednesday rides. The key here is full active recovery; keep the legs spinning in the rest period. These are best done in a fairly low gear so you can get up to full revs quickly.

Warm up for 15 mins working from rest up to around 85%

Interval Time	Interval Effort	Rest Time	Rest Effort
15 secs	MAX	1:45	65%

Warm down for 15 mins down to around 60%

Start of with around 6-8 reps per session and build up to 15 reps.

Session 2

The ability to tolerate lactic is important (and painful!), but the ability to clear it is even more important. So this set is design for this purpose. Commonly known as ladders, these slowly stress the system to overload. Keep the gears fairly low and make sure the pedals keep turning in recovery. This a good session for those require a double kick i.e. bridge a gap then go again.

Warm up for 15 mins working from rest up to 85%

Interval Time	Interval Effort	Rest Time	Rest Effort
10 secs	MAX	50 secs	Active
20 secs	MAX	40 secs	Active
30 secs	MAX	30 secs	Active
40 secs	MAX	20 secs	Active
50 secs	MAX	10 secs	Active
50 secs	MAX	10 secs	Active
40 secs	MAX	20 secs	Active
30 secs	MAX	30 secs	Active
20 secs	MAX	40 secs	Active
10 secs	MAX	50 secs	Active

That’s Once!!!!!!

Warm down for 15 mins from effort to rest.

Start with 1 set and build to 3 sets

Session 3

Here we are going to do basically the same sessions as before but the interval and rest have been extended. This gives most the lactate chance to clear from the legs.

Warm up for at 15 mins from rest to 70%

Interval Time	Interval Effort	Rest Time	Rest Effort
50 secs	MAX	4:10	70%
60 secs	MAX	4:00	70%
70 secs	MAX	3:50	70%
80 secs	MAX	3:40	70%

Warm down for 15 mins from effort to rest

That is 1 set. Build from one set, by adding one interval a week until you make 2 sets.

Session 4

The previous session was there to clear lactic and was a couple of max effort jobbies. However, as we all know we are not able cane it all the time. So, we need to train at level that is just sustainable for a given period. This is an excellent session for those who ride for under an hour at threshold, i.e. testers and X riders.

Warm up for 15 mins from rest to 70%

Interval Time	Interval Effort	Rest Time	Rest Effort
5 mins	95%	4 mins	70%

Warm down 15 mins from effort to rest.

Build up reps until interval time adds up to race time. I.e. Ten time = 20 mins, build up to 4 sets

Session 5

Here’s a slight variation on the above session. This is good for any one who rolls through in group like when we’re tear arsing back through six hills on Wednesday’s. There is little / no rest per set but the intensity levels do change.

Warm up 15 mins from rest to 70%

Interval Time	Interval Intensity	Rest Time	Rest Intensity
20 secs	96%	1:40	90%

Warm down 15 mins from effort to rest

Do 5 sets then 3 mins @ 70% then repeat.

Build from 1 set to 4.

Session 6

No hills in Lufbra? Make some.

When doing this plan you need to be revving at around 40-50 rpm the effort is max for the intervals. Spin @ around 80-90 rpm.

Warm up 15 mins from rest to 70%

Interval Time	Interval Intensity	Rest Time	Rest Intensity
45 secs	MAX	3:15	60%

Warm down 15 mins from effort to rest

Build from 4-5 sets to 8-10.

Session 7

Okay so that was a bit hard, try this, the revs again low but this time both recovery and effort is shorter. Start in big gear, which is hard to get going. Starting at around 5-10 rpm kick the gear round and practice getting on top of it. By the time race season comes you should be on top of the gear within 3-5 secs. Once on top of it keep it going for the allotted time. This is an excellent session for those who need a good start i.e. 500m T/T, Down hillers, Pursuiters, Olympic Sprint, Kilo.

Warm up 15 mins from rest to 70%

Interval Time	Interval Effort	Rest Time	Rest Effort
15 secs	MAX	2:45	Active

Warm down 15 mins from effort to rest

Build from 10 sets, progression: increase the gear if using a mag trainer.

Session 8

Unfortunately hills rarely last for just 45 seconds so it may be in our interest to work for longer at low revs. Keep revs at around 60 rpm. This works on the idea of progressive overload. (A bit like circuit training)

Warm up for 15 mins from rest to 70%

Interval Time	Interval Effort	Rest Time	Rest Effort
3 mins	90%	7 mins	Active Spinning
4 mins	90%	6 mins	Active Spinning
5 mins	90%	5 mins	Active Spinning
6 mins	90%	4 mins	Active Spinning

Warm down for 15 mins from effort to rest

I wouldn’t increase the interval time any more but I would increase the number of top end reps.

Session 9

This is not intended to replace a road session, as there is nothing like numb hands, feet, nose, ears and other places you didn’t even know could go numb. There is no doubt a session like this helps but jeez it is boring. Use it if you’re really stuck for time or the weather’s shite. Other wise get a life, get wrapped up and I’ll see you at the fountain.

Warm up 15 mins from rest to 70%

Time	Effort
Road time x .66	70%

Warm down 15 mins from 70% to rest