{"id":5644,"date":"2010-08-21T07:16:46","date_gmt":"2010-08-21T06:16:46","guid":{"rendered":"http:\/\/www.alananna.co.uk\/blog\/?p=5644"},"modified":"2010-08-21T07:16:46","modified_gmt":"2010-08-21T06:16:46","slug":"turbo-training-quality-not-quantity","status":"publish","type":"post","link":"https:\/\/www.alananna.co.uk\/blog\/2010\/08\/turbo-training-quality-not-quantity\/","title":{"rendered":"Turbo Training &#8211; Quality not Quantity"},"content":{"rendered":"<p>I haven&#8217;t been on my bike much lately. The frame on my <a title=\"Commencal Meta 5.5 Review\" href=\"https:\/\/www.alananna.co.uk\/blog\/2009\/commencal-meta-551-review\/\">Commencal Meta 5.5<\/a> is <a title=\"Cracked Commencal Frame\" href=\"https:\/\/www.alananna.co.uk\/blog\/2010\/commencal-crack-paint-or-frame\/\">cracked<\/a> so I can&#8217;t ride that and I&#8217;ve yet to buy a new road bike. Also, it&#8217;s been pretty windy so I&#8217;ve been out windsurfing and haven&#8217;t had much time. I have been on the <a title=\"Turbo Trainer Review\" href=\"https:\/\/www.alananna.co.uk\/blog\/2009\/tacx-flow-turbo-trainer-review\/\">Turbo Trainer<\/a> a few times but only easy recovery rides after hard days windsurfing.<\/p>\n<p>Yesterday though I decded to have some quality rather than quantity time on the turbo trainer. Time for a quick half an hour session with some 1 min intervals. As usual this is a 10 minute warm up followed by 7 reps of 1 minute hard and 1 minute recovery. Last time I did these I did the first 3 reps at 410 Watts and the next 4 at 420 Watts so yesterday I increased that and started at 420 Watts. I was doing fine at that intensity so did the seventh at 430 Watts I&#8217;m obviously improving somehow.<\/p>\n<ul>\n<li>10 minute warm up &#8211; ramp from 120 Watts to 200 Watts<\/li>\n<li>1 min @ 420 Watts : 1 min @120 Watts<\/li>\n<li>1 min @ 420 Watts : 1 min @120 Watts<\/li>\n<li>1 min @ 420 Watts : 1 min @120 Watts<\/li>\n<li>1 min @ 420 Watts : 1 min @120 Watts<\/li>\n<li>1 min @ 420 Watts : 1 min @120 Watts<\/li>\n<li>1 min @ 420 Watts : 1 min @120 Watts<\/li>\n<li>1 min @ 430 Watts : 1 min @120 Watts<\/li>\n<li>6 minutes @ 220 Watts<\/li>\n<li>5 minutes Cool Down<\/li>\n<\/ul>\n<p>Turbo Training may not be the most exciting thing to do and you don&#8217;t get to <a title=\"Painting the sea red\" href=\"https:\/\/www.alananna.co.uk\/blog\/2010\/painting-the-sea-red\/\">paint red lines all over Google Earth<\/a> as you do in the real world, but having a set workout to do and pushing yourself makes it a little more interesting &#8211; and you get to draw red lines with your heart rate traces instead.<\/p>\n<p style=\"text-align: center;\">\n<div id=\"attachment_5646\" style=\"width: 410px\" class=\"wp-caption aligncenter\"><a title=\"Heart Rate Cadence and Speed trace from Interval Training Session\" rel=\"lightbox\" href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2010\/08\/aug20-hr.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-5646\" class=\"size-medium wp-image-5646 \" title=\"aug20-hr\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2010\/08\/aug20-hr-400x136.jpg\" alt=\"Heart Rate Cadence and Speed trace\" width=\"400\" height=\"136\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2010\/08\/aug20-hr-400x136.jpg 400w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2010\/08\/aug20-hr-120x41.jpg 120w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2010\/08\/aug20-hr.jpg 1024w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-5646\" class=\"wp-caption-text\">Heart Rate Cadence and Speed trace<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>I haven&#8217;t been on my bike much lately. The frame on my Commencal Meta 5.5 is cracked so I can&#8217;t ride that and I&#8217;ve yet to buy a new road bike. Also, it&#8217;s been pretty windy so I&#8217;ve been out windsurfing and haven&#8217;t had much time. I have been on the Turbo Trainer a few&#46;&#46;&#46;<\/p>\n","protected":false},"author":1312,"featured_media":5646,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[48,8],"tags":[1468,249,484],"class_list":["post-5644","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-lifestyle","tag-triathlon-training","tag-turbo-trainer","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Turbo Training - Quality not Quantity - A Simple Life of Luxury<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alananna.co.uk\/blog\/2010\/08\/turbo-training-quality-not-quantity\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Turbo Training - Quality not Quantity - A Simple Life of Luxury\" \/>\n<meta property=\"og:description\" content=\"I haven&#8217;t been on my bike much lately. The frame on my Commencal Meta 5.5 is cracked so I can&#8217;t ride that and I&#8217;ve yet to buy a new road bike. Also, it&#8217;s been pretty windy so I&#8217;ve been out windsurfing and haven&#8217;t had much time. I have been on the Turbo Trainer a few&#046;&#046;&#046;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.alananna.co.uk\/blog\/2010\/08\/turbo-training-quality-not-quantity\/\" \/>\n<meta property=\"og:site_name\" content=\"A Simple Life of Luxury\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/www.facebook.com\/justal\/\" \/>\n<meta property=\"article:author\" content=\"http:\/\/www.facebook.com\/justal\/\" \/>\n<meta property=\"article:published_time\" content=\"2010-08-21T06:16:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2010\/08\/aug20-hr.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Alan Cole\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@justalcole\" \/>\n<meta name=\"twitter:site\" content=\"@justalcole\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alan Cole\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2010\\\/08\\\/turbo-training-quality-not-quantity\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2010\\\/08\\\/turbo-training-quality-not-quantity\\\/\"},\"author\":{\"name\":\"Alan Cole\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/45ecde6c89b31a9e21f97fdde4c21372\"},\"headline\":\"Turbo Training &#8211; 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