News

posted: 26 Feb 2010

Penny's Turbotastic Tasters!

The fifth of Penny's progressive turbo sessions posted below.

Triathlon coach extraordinaire Penny Rother is writing progressive turbo sessions to get us through those cold rainy winter days.  
Keep an eye on the website to download your weekly session!

Turbo Session 1 - week of January 25th

Turbo Session 2 - week of February 1st

Turbo Session 3 - week of February 8th

Turbo Session 4 - week of February 15th

Turbo Session 5 - week of February 22nd


Below is this week's session:


TURBO SESSION 5

AIM: Race Pace Efforts - aim to hold same effort throughout the set


WARM UP   5 mins easy spin
5 mins build
2 mins spin
 
MAIN SET  

5/7/9/7/5 mins at race pace
- 3 mins easy spin recovery between efforts

On each effort alternate cadence each minute, i.e.

  • 1st min cadence 80
  • 2nd min cadence 90
  • 3rd min 80
  • 4th min 90, etc.
Change gears to ensure your effort remains constant throughout the interval
 
COOL DOWN   5 mins easy spin
 

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