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Bad weather turbos!
These will certainly keep you warm! There are two sessions here one for a Year 1 triathlete and one for Year 2-3 triathletes
Year 1 triathlete, novice cyclist or athlete in very early phase of training
This turbo can replace a 1:30 – 2 hour bike ride.
WU: Easy pedalling cadence RPE 6-8, 90 rpm 5 min,RPE 10 5 min (10)SET 1: Isolated Leg Training (ILT)Single leg right 40 s – recover 50 sSingle leg left 40 s – recover 50 sRepeat 2 times (6)Single leg right 50 s – recover 40 sSingle leg left 50 s – recover 40 sRepeat 2 times (6)SET 2: Development of leg speed and aerobic endurance. Select gear that provides an effort RPE 10-11. Focus on smooth pedalling.3 mins 90 rpm2 min 100 rpm1 min 110 rpm30 s 120 rpm1 min 30 s easy spinrecoveryRepeat 3 times (24)SET 3: Maintain effort in RPE 10-11:90 rpm 1 mins 30s then 30s spin up.Repeat 2 times (4)SET 4: ILT AccelerationsSingle leg right – spin up! 30s recovery 1 min 30 s (2)Single leg left – spin up! 30s recovery 1 min 30 s (2)WD: Easy pedalling cadence 90 rpm 6 min use gears to allow effort to drop to RPE 6-10 which is a very easy effort (5)Total 60 minsYear 2-3 triathlete, intermediate or experienced cyclist
This turbo can replace a 2:30-3:00 hour ride.
WU: Easy pedalling cadence 90 rpm 5 min increase effort to RPE 8-11 5 min. Focus on smooth complete pedalling (10)
Set 1 DRILLS
Drills: Isolated Leg Training (ILT)
Single leg right 60 s – recover 30 s
Single leg left 60 s – recover 30 s
Repeat 3 times (9)
Set 2 SPIN UP Maintain effort in RPE 10-11
90 rpm for 1min 30s then 30s spin up.
A drill meant to teach better efficiency and economy while pedalling. Slowly increase cadence until you start to bounce on saddle. Back off slightly from the bouncing cadence and hold for 30 sec.
Repeat (6)
Set 3 SWEET SPOT INTERVALS
Do (3 x) 10 mins at top of RPE 13-14, below lactate threshold. 5 mins recovery.
Focus on good form and maintain cadence around 90 rpm
Set 4 FORCE – MONT VENTOUX
2 x (3 min seated at 70 rpm use gearing to adjust effort – this should be RPE 15-16! 2 min recovery easy spin at 90-100 rpm) RPE 12-16.(10)
Set 5 SPIN UP S
Maintain effort in Zone 2 RPE 10-11
90 rpm for 2min 30s then 30s spin up. Repeat (6)
Warm Down Easy pedalling cadence 90 rpm 5 min use gears to allow HR to drop (5)
Total 90 min
