Winter Training Session for 7th & 8th January 2012


Saturday 7th January Session

Session:               LT with Neuromuscular Power Bursts

Duration:             150 – 180 minutes

 

 

Time

Description

%FTP

%FTHR

Warm-up

15min

Easy @ 90 – 110rpm

55-75

70-83

Session

3 x 10min (5min reco)

Lactate Threshold

100-104

98-102

 

15min

Endurance

<75

<78

 

30min sweet spot

10 x 10sec

Sweet Spot

+ bursts

88-93

200

92-98

N/A

 

45/75min

Endurance

<75

<78

Warm-dwn

15min

Easy and Spin Light

55-75

70-83

 

The 10 x 10 second intervals should be done randomly through the Session at a max of 200%. 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 8th January Session

Session:               Endurance with Tempo/Lactate Threshold

Duration:             240 minutes

 

 

Time

Description

%FTP

%FTHR

Warm-up

15min

Easy @ 90 – 110rpm

55-75

70-83

Session

30min

Endurance

<75

<78

120min

+ 10min LT’s

Tempo with

 Lactate Th. every 20min

80-85

100

90-93

98-104

60min

Sweet spot

88-93

92-98

Warm-dwn

15min

Easy and Spin Light

55-75

70-83

 

The 10min interval should be steady and consistent 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 the warm down.

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

 

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
This entry was posted in Training and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink.

One Response to Winter Training Session for 7th & 8th January 2012

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s