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Turbo of the week - week 2

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  • 27-03-2015 11:07am
    #1
    tunney
    Registered Users Posts: 12,583 ✭✭✭✭


    Week two.

    Going to introduce a perceived effort scale

    Recovery
    Easy
    Steady
    Mod hard
    Hard
    All out

    But how to relate these to sensations. Two approaches:

    Speech/song
    Recovery = Could have a full blown conversation, whistle, sing and go all day at this intensity and not even away of the effort
    Easy = Could have a full blown conversation, whistle, sing but wouldn't be going ALL day and would become aware of the effort
    Steady = Could talk but conversation would be slightly broken, singing sort of, whistling out
    Mod hard = Could talk but not inclined to, no signing or whistling possible
    Hard = Silence
    All out = groans, maybe screams

    Bodily functions
    Recovery = Could possibly manage a tug
    Easy = Could wee or want to wee
    Steady = Not inclined to any bodily emissions, but might feel like eating something if you had too
    Mod hard = Hard going, not inclined to emit or ingest anything
    Hard = May commit, have vomited, or sensing vommit in your future if this keeps up
    All out = May possibly sh1t yourself


    The session

    Power or percieved effort. HR no good to you here, but the 30 minutes would be above threshold really.

    10 easy or < 75%FTP
    5x(30sec build, 30sec easy)
    10x(2:45 mod hard or 90%FTP, 0:15 hard or 120%)
    5+ easy

    Difficulty(6/10)

    In English
    Ride for then minutes
    Then five reps of 30 seconds where you start each one a little above easy and build over the course of the 30 seconds to a moderately hard effort, then 30 seconds easy.
    Then ten reps of 2:45 at low end of threshold effort, sprint distance olympic 90% FTP, mod hard effort, then for 15 seconds you smack it hard. There is no recovery. The recovery is the 90%
    Then just spin the legs easy.

    Those I have worked with will recognise this set, those I have worked with for a while know its only half the set. Its an interpretation and reduction of Bill Blacks Hour of Power. Hint is in the name. The full session is 20 reps. Doing the 20 brings the difficulty level way up. This set can be varied by changing the %FTP to be 85% or 95% instead of 90%, and the 120% could likewise come up or down by 5%.

    If you have been swinging you mickey and calculating FTP using a too high multiple or off an NP effort then the full 90/120 Hour of Power will expose you.

    If you aren't maintaining the wattages (or honest efforts) then bin the session.


    Previous sessions
    http://www.boards.ie/vbulletin/showthread.php?t=2057400239
    Failed to load the poll.


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