Guest GEORGE DONNELLY Posted January 27, 2013 Report Share Posted January 27, 2013 I'm doing the same old stuff over & over. Does anyone have any suggestions on turbo drills that will Build power & speed? The more brutal the better. NO BRA FTP BRI MFI B&Q gibberish, just tell me sets, reps, intensity and what it does. Cheers, George. Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted January 27, 2013 Report Share Posted January 27, 2013 I have loads Quote Link to comment Share on other sites More sharing options...
2024 Subscriptions Darryl Gunson Posted January 27, 2013 2024 Subscriptions Report Share Posted January 27, 2013 George, did I send you a training programme last year. If I did then it has everything you need and more. If I didn't then pm me your email and I will send you a copy. Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions thejanullrichdietplan Posted January 27, 2013 2023 Subscriptions Report Share Posted January 27, 2013 the sufferfest videos are pretty good Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted January 27, 2013 Report Share Posted January 27, 2013 Also got some of them It sounds that you are not really sure what you are doing and when Power speed interval for you called hour of power 10 min warm up with three 30 second sprints at max then Two mins at an effort of eight out of ten then sprint 30 second flat out repeat for 55 mins cool down done Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Gummers Posted January 27, 2013 2023 Subscriptions Report Share Posted January 27, 2013 The Chain Gang 5 minutes warm up 20 minutes 20" sprint 40" rest 2 minutes rest 4 sets of 6 minutes 30" sprint 30" rest (between each set choose your rest period (or not)) Steadily increasing resistance, 1 minute per level, max revs until no more resistance left Andy Quote Link to comment Share on other sites More sharing options...
Guest GEORGE DONNELLY Posted January 27, 2013 Report Share Posted January 27, 2013 Thanks, guys. 2 points/questions: Billy-there is no rest period in your hour of power, surely there must be? Andy, Is it true that you are only twenty five but this session has put years on you? By increasing resistance, do you mean increasing gear? Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted January 27, 2013 Report Share Posted January 27, 2013 George the two mins at 8 effort is your rest that's why it works just ask lance Quote Link to comment Share on other sites More sharing options...
Guest GEORGE DONNELLY Posted January 27, 2013 Report Share Posted January 27, 2013 Billy, you may not be up to speed with current affairs but there has been some talk in the media of Lance taking a few borderline vitamins. Maybe that's why this works for him? Most intervals talk about doing 80% efforts for 2 mins then 1-2 mins rest before repeating. This looks awfy hard & I doubt I could do it for an hour but I'll give it a bash. I just feel sorry for my wife, she'll likely find my sweaty corpse in the garage. Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Gummers Posted January 27, 2013 2023 Subscriptions Report Share Posted January 27, 2013 Thanks, guys. 2 points/questions: Billy-there is no rest period in your hour of power, surely there must be? Andy, Is it true that you are only twenty five but this session has put years on you? By increasing resistance, do you mean increasing gear? Georgeous I was only 27 when I started this session. I'm turning 45 this week. I keep a 50 / 11 gear throughout then increase resistance on the turbo. Andy Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted January 28, 2013 Report Share Posted January 28, 2013 George just watch your sprint efforts they should be hard at about nine and a half so that you can finish them Note what cadence you get with the first few and try and maintain it for the last ones Another one is 20/ 40 same warm up then hard for twenty recovery for 40 do ten recover for five repeat 3 or 4 times very hard Quote Link to comment Share on other sites More sharing options...
Guest GEORGE DONNELLY Posted January 28, 2013 Report Share Posted January 28, 2013 The hour of power: Is 8/10 80% of max heart rate? So if mine is 181 I should be riding @ circa 145bpm? Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted January 28, 2013 Report Share Posted January 28, 2013 Either max hr but due to lag I would use feel or power For power about 85% of threshold rough guess 220 watts resistance Quote Link to comment Share on other sites More sharing options...
Guest GEORGE DONNELLY Posted January 28, 2013 Report Share Posted January 28, 2013 Billy, had a go at the hour of power, sort of. I'm not confident that I have the power set right so used HR. I had my pulse at 155-160 during the 2 mins & just hammered it for the 30 secs. Hard but I was able to finish the set. Maybe need to get you over the house to set me up right. Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted January 28, 2013 Report Share Posted January 28, 2013 George it should be very hard towards the end but that would be about right hr wise If too easy just note your settings and do it up one on the slope Quote Link to comment Share on other sites More sharing options...
Phil Malcolm Posted January 29, 2013 Report Share Posted January 29, 2013 The traditional hour of power is a 10 minute warm up then 2 mins at 50% of FTP (1 Hour sustainable output) followed by 2 mins at 110% of FTP. Repeat until the hour expires or you expire. Quote Link to comment Share on other sites More sharing options...
Guest GEORGE DONNELLY Posted January 29, 2013 Report Share Posted January 29, 2013 The traditional hour of power is a 10 minute warm up then 2 mins at 50% of FTP (1 Hour sustainable output) followed by 2 mins at 110% of FTP. Repeat until the hour expires or you expire. That looks even more fun.... Quote Link to comment Share on other sites More sharing options...
Guest EPCC Posted January 29, 2013 Report Share Posted January 29, 2013 Only prob is you need to know FTP which requires a test Enjoy Quote Link to comment Share on other sites More sharing options...
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