daily schedule
Today, you may well have commuted to work – Great! If not, and Endurance turbo session would be good for tonight. Try this:
| CYCLE TURBO SESSION 3 | ||||||||||
| ENDURANCE | Big Pyramid | Ensure resistance is low when you first start this | ||||||||
| Do this in the first 60% of Time To Target | but increase it a little bit each week | |||||||||
| Description | Time | cumulate | gear | comment | ||||||
| Warm Up | 0.00 | 0.00 | 39×23… | No need for a warm up | ||||||
| Session | 2.00….. | 18.00… | 39×23… | change up every 2 minutes until you run out of gears on the little ring | ||||||
| 2.00… | 36.00… | 53×21…. | change up every 2 minutes until you run out of gears on the big ring | |||||||
| 2.00… | 54.00… | 53×11…. | change down every 2 minutes until you run out of gears on the big ring | |||||||
| 2.00…. | 1.12.00 | 39×12….. | change down every 2 minutes until you run out of gears on the little ring | |||||||
| Cool Down | 0.00 | 1.12.00 | 39×23… | No need to cool down. | ||||||
| Ensure HR goes below 100 before finishing. | ||||||||||
| with this session, you want to keep yout HR down to a MAXIMUM of 90%MHR. Do this by slowing your | ||||||||||
| cadence, but keeping a smooth round pedal stroke. If HR goes higher, change down immediately and drop | ||||||||||
| down the other side of the pyramid from this point. Don’t overdo it! |
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Tomorrow will be a day of rest. Recovery is a scheduled session. Try to do some strwetching or even self massage. You may well be suffering some aches and pains from wednesday’s session, so multivits, massage, swimming gently, eating cherries and drinking plenty of water will help here.