TT Turbo Sessions?

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Anyone know of any good turbo sessions for improving Time Trailling?

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This is quite a useful website: www.timetrialtraining.co.uk/default.htm

1. Early Week TURBO session – bottom of level 4 - intensive endurance.
Remember to warm up correctly and then pedal a gear (e.g. 52 X18), which enables you to maintain 95rpm at a heart rate at the lower end of level four (about 87% of MHR). Two or three intervals are ridden at this level. Between intervals pedal a low gear at 60 rpm until your heart rate falls to 75% of maximum, and then start the next interval.

Don’t forget to warm down fully at the end.

Week 1 – 2 x 10 minutes.
Week 2 – 2 x 12 minutes.
Week 3 – 3 x 8 minutes.
Week 4 – 2 x 10 minutes.

2. Mid Week TURBO session – level 2 and 3 – endurance.
Warm up and then pedal continuously (at least 95 rpm) at heart rate 80% of MHR (top level 2) for 5 minutes and then increase pedalling speed (by at least 5 revs per minute) and pedal for a further 5 minutes at heart rate 85% of maximum. Decrease pedalling speed and pedal the next 5 minutes at heart rate 80% of MHR and then increase rpm for the next 5 minutes at heart rate 85% of maximum. During this session your pedal revs should never fall below 95 per minute. If your heart rate starts to rise above 85% of MHR change down a gear and keep your pedal revs high.

Week 1 - 30 minutes (5 minutes at 80%MHR, 5 minutes at 85%MHR repeated three times).
Week 2 – 35 minutes (repeat three and a half times).
Week 3 – 40 minutes (repeat four times).
Week 4 – 30 minutes (repeat three times).

Personally, I'd recommend chaingangs and generally riding 'very hard' and 'a lot' with a good rest (3 or 4 days) before an event and a long warm up. Although this may not improve your road racing form.

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I have a copy of Pete Read's White book if you want to take a flick through it Malc and I still have a pile of Cycling Weeklys that you are welcome to if you are still interested.

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Two's up with the White. Anyone got the Black or the Blue?

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