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Short Turbo Sessions

  • 12-04-2011 8:30am
    #1
    MrCreosote
    Registered Users, Registered Users 2 Posts: 2,320 ✭✭✭


    Anyone able to suggest how to structure some worthwhile sessions on the turbo of 30-40 minutes. That's as long as I can work in at the moment.

    It would be to improve 40km TT/Tri time, and supplement 2-3 commutes/week of 32k and a longer ride up to 90k. Heart rate or perceived effort, a powermeter is too expensive!


Comments

  • #2
    Lumen
    Registered Users, Registered Users 2 Posts: 31,234 ✭✭✭✭Lumen


    15 minutes structured warm up, 20 minutes flat out, 5 mins cool down.


  • #3
    DirkVoodoo
    Registered Users, Registered Users 2 Posts: 11,505 ✭✭✭✭DirkVoodoo


    For shorter sessions I think perceived effort is more useful.


  • #4
    Lumen
    Registered Users, Registered Users 2 Posts: 31,234 ✭✭✭✭Lumen


    DirkVoodoo wrote: »
    For shorter sessions I think perceived effort is more useful.

    Yeah. The main problem with such a short warm-up is that it's difficult to get the muscles working properly, so you risk doing damage if you push too hard.

    Probably best to keep cadence as high as possible, particularly at the start of the interval.


  • #5
    Ryder
    Registered Users, Registered Users 2 Posts: 995 ✭✭✭Ryder


    +1 on the 20 min intervals. Do this on the rollers with a high cadence (above 95). Might also consider 5 min intervals with a 3 min break.....max intensity.

    Find HR useless for anything below 10 mins at least. Using HR as a guide makes me start way too hard and then die in the middle with a final jump again. RPE is much better. I do mostly 20 min intervals and gauge myself to gibe a constant max effort for the session. Also if your busy with work/family tiredness can prevent an appropriate elevation in HR which further confuses things


  • #6
    dare2be
    Registered Users, Registered Users 2 Posts: 368 ✭✭dare2be


    Lumen

    What would be the make up of a structured warm-up. Start off easy spinning working up the resistance after every 2/3 mins or so?


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  • #7
    Lumen
    Registered Users, Registered Users 2 Posts: 31,234 ✭✭✭✭Lumen


    dare2be wrote: »
    Lumen

    What would be the make up of a structured warm-up. Start off easy spinning working up the resistance after every 2/3 mins or so?

    I have used one documented in Training and Racing with a Powermeter for an FTP test, but don't have it to hand.

    Basically just do lots of variations in cadence, effort and position (in and out of saddle) to get your muscles firing properly without tiring yourself out.

    15 minutes is really short though, for me anyway.


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