Guest EPCC Posted October 26, 2012 Report Share Posted October 26, 2012 Phase 2 week 5 to 8 Turbo sets week 5,6,7 BRA 7 BrP 4 Long run 3 to 4 hours steady Weights bout 1 three sets 10 repeated max Weight bout 2 three sets 6 repeated max Week 8 Turbo BRA 1 BRP 1 Long run 4 hours steady Weights bout 1 three sets of 8 repeated max Bout 2 three sets of 5 repeated max Remember this is the start of strength training and legs should be a bit heavy Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions charlie p Posted October 26, 2012 2023 Subscriptions Report Share Posted October 26, 2012 Cheers billy Are we now on to max weights Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted October 26, 2012 Report Share Posted October 26, 2012 Yes Rember set weight for left leg and use full 60 seconds at least between sets Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Gummers Posted October 27, 2012 2023 Subscriptions Report Share Posted October 27, 2012 Cheers Billy. Started training week 4, just going to go into week 5 as you've posted :-)) Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted October 29, 2012 Report Share Posted October 29, 2012 Forgot to say when doing repeated max you will need to increase rest between sets to 2.5/3 minutes it you won't complete the three sets Note these will hurt Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Ramsay Posted October 29, 2012 2023 Subscriptions Report Share Posted October 29, 2012 Thanks Billy. Looking forward to it! Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted November 2, 2012 Report Share Posted November 2, 2012 Looking for feed back how was the weights only reply if you did all the legs in one session it took be about an hour for the 10 RM the 6 rm were sorer than sore managed a strength turbo session after the weights but legs are sore, Also we only have 4 weeks for testing so who wants and when as we will be using power more in the next block :twisted leer Errr... ah fell aff ma bike ! Quote Link to comment Share on other sites More sharing options...
Colin McPhee Posted November 3, 2012 Report Share Posted November 3, 2012 Yep the leg weights for 6 RM took me a while and hurt but I can still get ip stairs so ok did the power session on new tacx turbo with brake set at + 3 don't know of this is correct or not still getting used to it Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Ramsay Posted November 3, 2012 2023 Subscriptions Report Share Posted November 3, 2012 Done the weights. Hard, but ok. Well......we'll see on tomorrow's run! They all took about an hour. Happy to do a test when you have time. Let me know when suits you. R Quote Link to comment Share on other sites More sharing options...
Alan Fox Posted November 3, 2012 Report Share Posted November 3, 2012 Did Bout 1 Mon, Bout 2 Tues - about 1hr each session. Had to give the Turbo sessions a miss to allow recovery, but managed a single commute to work on Fri. Still felling it... Quote Link to comment Share on other sites More sharing options...
Alan Fox Posted November 3, 2012 Report Share Posted November 3, 2012 That's feeling it!!! Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions charlie p Posted November 3, 2012 2023 Subscriptions Report Share Posted November 3, 2012 No weights this week as hurt back last week doing weights. Next week is another week Yours weakly Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Gummers Posted November 10, 2012 2023 Subscriptions Report Share Posted November 10, 2012 Week two of strength training better than last week. Have some energy left come Saturday after bouts 1 and 2 and first turbo session. Been using my own turbo routines as I can't find them on the Tacx website. Can anyone help? Andy PS colour coding going very badly because I don't have yellow. Have just improvised. Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Gummers Posted November 10, 2012 2023 Subscriptions Report Share Posted November 10, 2012 Found them. The training programmes that is. Andy :-)) Quote Link to comment Share on other sites More sharing options...
Colin McPhee Posted November 11, 2012 Report Share Posted November 11, 2012 Completed all sessions as prescribed last week coach. No major problems. Weights increase was hard but ok Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted November 11, 2012 Report Share Posted November 11, 2012 My Weights for guidance only 10 rm Squat 90k 1 leg press 66 calf raises 80k Single leg squats 50k 1 leg step up 40k Hamstring 36k knee Ext 41 6 RM squat 110 leg press 72k calf raises 90 1 lleg squats70k 1 leg step up 48 was 56but could not hold dumbell long enough hamstring 39 sore knee 45 remember last week of 10 rm and 6 rm Quote Link to comment Share on other sites More sharing options...
Colin McPhee Posted November 11, 2012 Report Share Posted November 11, 2012 Billy when doing 1 leg squats so you factor in your own body weight ? Cheers Colin Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted November 11, 2012 Report Share Posted November 11, 2012 no I do them on the smiths machine so i load the bar with the weight ( dont include the weight of the bar) Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted November 18, 2012 Report Share Posted November 18, 2012 Just a wee reminder week 8 starts on Monday This is an easier week so for turbo sessions do two 45/ 50 min sets at the same intensity Note that the weights are now 8 repeated max for bout 1 and 5 repeated max for bout two these are strength based so you should lift more on 8 rm than you did last week same with the 5 rm the weights should be heavier than the 6 rm good news is that they won't take as long Hard sessions start week nine you will need to know your functional threshold power Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions charlie p Posted November 19, 2012 2023 Subscriptions Report Share Posted November 19, 2012 Billy How do I calculate this on tacx flow Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted November 19, 2012 Report Share Posted November 19, 2012 Difficult on your own Protocol Warm up increasing watts up to steady endurance 200 watts twenty minutes then push as hard as you can for ainute recover for four repeat four times that's another twenty mins then start the test 220 wats increase to a sustainable hard pace contiue for 17 mins then hammer it for the last three That's the test you would need somebody to take your power readings every minute for the last 20 of the test 85% of that figure is your FTP Or what was it last year and start with that Quote Link to comment Share on other sites More sharing options...
Alan Fox Posted November 19, 2012 Report Share Posted November 19, 2012 Billy, Is there an equivalent FT Heart Rate for those without Power measurement? Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Ramsay Posted November 21, 2012 2023 Subscriptions Report Share Posted November 21, 2012 Billy, Thanks for FTP testing last night. Can't say that I really enjoyed it, but its all for a good cause! Have fun racing tonight. Cheers, R Quote Link to comment Share on other sites More sharing options...
Colin McPhee Posted November 21, 2012 Report Share Posted November 21, 2012 Yea Billy thanks for ur time Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted November 21, 2012 Report Share Posted November 21, 2012 Yes Alan do the sesame but endurance and recovery at about 75/80 max HR your constant effort should be at about 85 max hr Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.