Winter Training Session 26th and 27th November 2011

 Saturday 26th November Session

Session:               Endurance with 8 second bursts

Duration:             150 – 180 minutes

 

 

Time

Description

%FTP

%FTHR

Warm-up

15min

Easy @ 90 – 110rpm

55-75

70-83

Session

120 – 150min

+ 15sec on 15 sec off x 6 min

Endurance/Tempo + hard bursts @ 110rpm+

70-85

85-90

120

N/A

Warm-dwn

15min

Easy and Spin Light

55-75

70-83

 The 15sec on 15 sec off x 6 min  bursts should be done 1 set per hour through the Session at a max exertion of 90% of your full load seated sprint (NO STANDING) . This type of exercise will help improve your neuromuscular capacity. Try and keep those watts/hr. consistent through the session, uphill, downhill around corners etc. etc. Be safe! 

Sunday 27th November Session

Session:               Endurance with Tempo

Duration:             255 minutes 

 

Time

Description

%FTP

%FTHR

Warm-up

30min

Easy @ 90 – 110rpm

55-75

70-83

Session

30min

Endurance

<75

<78

120min

+ 10sec interval

Tempo with

 Bursts every 4min

80-85

150

90-93

N/A

60min

Sweet spot

88-93

92-98

Warm-dwn

15min

Easy and Spin Light

55-75

70-83

 The only difference in the Sunday session this week is that the burst are every 4min instead of 5min last week. The 10sec interval should be in a 53×17 or 16 during the 120min wherever they arrive and when you’ve completed that get a big expresso in a coffee shop, load up and jump on for the last 60mins home(Don’t get cold hanging around talking crap). Clean out the legs with warm down.

%FTP means Percentage of Functional Threshold power FTHR means Percentage of Functional Threshold Heart Rate

Next week I will add another two sessions and your feedback is greatly appreciated.

About The Athlete Clinic

Coaching & Athlete Services including, Coaching, Fitness & Physiological Testing, Physical Therapy, Orthopaedic Sports Massage & Injury Management, Strength & Conditioning, Athlete & Group Development Programs, Research & Development Programs
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One Response to Winter Training Session 26th and 27th November 2011

  1. Pingback: Winter Training On the Bike Sessions | Sports and Exercise Engineering

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