The first exclusive Total-Racing-Int TRI T-shirt goes to Sophie Mullins who is keeping fit in her bedroom with the help of David Tennant and her Dr Who Fartlek designed to alleviate boredom and aid winter endurance!
1) Load an episode of Dr Who (I use BBC iPlayer)
2) Jump on the Turbo
3) Cycle easy/moderate/flat out as the music and/or action suggests.
4) Repeat until pink.
Sophie is running London in April does a three-episode back-to-back extravaganza once a week so I gave it a whirl! Here set up with my Nintendo Wi streeming me Dr Who episodes to by turbo room!
And here’s the results!!!!
Time 2:30min, Average 271watts, Peak powers:
2hr =285
1hr =294
10min=316
1min=373
30sec=423
Once I got in to it, the idea all started to make sense each episode building to a crescendo of sorts and I got the idea you could essentially turn any of your favorite action drams in to turbo sessions if they have good pacing like Dr Who. The only thing I would change would be to go in to each episode with a clear idea of some intervals or intensities I want to do during the climax sequence!!! Main points were:
1) Warm was very awkward trying to work the Wi so I would be pre prepared next time. Up to the first 15-20 min should be build or if stringing multiple sessions together like here ride solid in your aerobic zone (75% or so I averaged 270 here).
2) It can be a be a bit random trying to follow the music so when it started getting pensive on Episode 2 “Utopia” I took it up a gear to 85% threshold 1/2IM pace and held that.
3) Dr Who seems to have a solid thriller finish/ chase section at the end of each episode. In episode 1 “blink” (which is still giving me nightmares) it was quite sustained and full on so I did some threshold stuff trying to maintain it for at least a minute at a time despite the music. If I had been prepared I would have done 3x2min @ 95% or something with 1min recovery. During the Utopia episode the climax was much more up and down between alien chase and the transformation of “the Master” so I got some structure in there with 30sec at 110-120% threshold with 60-90sec recovery at 75%.
All in all I had a great workout! 10/10 for boredom relief, doesn’t score so high on structure and reproducibility but hopefully I have given you some ideas to improve that. Great stuff Sophie and best of luck with London!
G
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