Winter Training Session 10th & 11th December 2011

 

Saturday 1oth December  Session

Session:               Endurance with 20 second bursts

Duration:             150 – 180 minutes

 

 

Time

Description

%FTP

%FTHR

Warm-up

15min

Easy @ 90 – 110rpm

55-75

70-83

Session

120 – 150min

+ 10 x 20sec

Endurance/Tempo + hard bursts @ 110rpm+

70-85

85-90

150

N/A

Warm-dwn

15min

Easy and Spin Light

55-75

70-83

 The 10 x 20 second intervals and rest for the remainder of the minute i.e. (20 on + 40 off), then do the next one.  Do a set every hour at a max of 95% of your full load sprint. 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 11th December  Session

Session:               Endurance with Tempo and 1 min intervals

Duration:             255 minutes 

 

Time

Description

%FTP

%FTHR

Warm-up

30min

Easy @ 90 – 110rpm

55-75

70-83

Session

30min

Endurance

<75

<78

120min

+ 1min interval

Tempo with

 Bursts every 12min

80-85

95

90-93

N/A

60min

Sweet spot

88-93

92-98

Warm-dwn

15min

Easy and Spin Light

55-75

70-83

 The 1min interval should be in a 53×20 and wind up to cadence of 120rpm don’t over gear or go to hard during the interval. If you need to go down the block do so but get up to the 120 by at least 30sec into it 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 10th & 11th December 2011

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

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