Turbo Training - some suggested workouts

 

Dave Le Grys, from Fast Track Coaching* has kindly put together three turbo training sessions for us to try over the winter months. Jan put her body on the line and has been including session number 1 in her weekly training and she reported that it is gruelling, if you follow it to the letter!  So either Jan is a bit soft, or you should bear in mind that these the sessions need working up to, especially after the excesses of Christmas and New Year.

 

We suggest you have a go and either take the gears down or work to a lower speed/power output than Dave has suggested. Don't be disapointed if you find these hard, in fact you are in good company if you do, but we thought there's nothing wrong with giving yourself something to aim for. You can be certain we'll try our damnest not to be beaten by such a programme!

 

Drop us an email if you have an comments or why not post something on the Forum

 


Turbo Trainer Session 1 - Total training time approx 1 hour

 

Objective: Power and speed

Warm up on small ring 10-15 minutes

Session summary: 8 x 3 minute efforts, with 2 minutes recovery in between.  Starting off in biggest gear, finishing on smallest and increasing cadence through each interval so that the speed stays the same throughout.

 

WORK for 3 minutes at 70 RPM in your hardest gear (on a road bike that’s likely to be 53x11 gears). You need to pace yourself such that the speed remains constant for the 3 minute interval.

RECOVERY for 2 minutes, change down 1 gear & ride easy (take the gear right done and just spin your legs, you should recover your breathing completely during these 2 minute sessions)

WORK for 3 minutes at 75 RPM

RECOVERY for 2 minutes, change down 1 gear & ride easy

WORK for 3 minutes at 80 RPM

RECOVERY for 2 minutes, change down 1 gear & ride easy

WORK for 3 minutes at 85 RPM

RECOVERY for 2 minutes, change down 1 gear & ride easy

WORK for 3 minutes at 90 RPM

RECOVERY for 2 minutes, change down 1 gear & ride easy

WORK for 3 minutes at 100 RPM

RECOVERY for 2 minutes, change down 1 gear & ride easy

WORK for 3 minutes at 110 RPM

RECOVERY for 2 minutes, change down 1 gear & ride easy

WORK for 3 minutes at 120 RPM or faster if you can

WARM DOWN on your small front chain ring for 10-15 minutes and enjoy the fact that you have just put in some serious training!

 

Don’t worry if you have to adjust the cadence to suit your abilities, as long as you progressively pedal faster in each 3 minute interval. When choosing the gearing, start off in the biggest (hardest) gear you can maintain for three minutes, you should try to maintain a steady cadence throughout easy work intervval and then drop one gear for the next interval that follows and pedal faster.  

 

If you have power measurement, you should be putting out the same watts for each interval and you speed should be around 20-25mph throughout.  If you find this session too hard at first, simply tone it down by using same principle but smaller (easier) gears.

 

 

 

 


 

 

 

 

Turbo Trainer Session 2 - Total training time approx 1 hour

 

Objective: Fast cadence, smoother pedal and increase pedalling efficiency

Warm up on small ring 10-15 minutes

Session summary: 8 x 3 minute efforts x 2 minutes recovery between each effort, all in the same gear.

Stay in your small front chain ring (if you ride a triple chain ring choose the middle ring), suggested sprocket 16, to maintain maximum revs through out session.

 

WORK for 3 minutes x 100 rpm (choose a mid gear on the block eg 39x16 - you should feel like you have something to push against, but it should not be hard - you need to be able to spin the gear)

2 minutes RECOVERY easy

WORK for 3 minutes x 110 RPM (same gear, approx 39x16)

2 minutes RECOVERY easy

WORK for 3 minutes x 115 RPM

2 minutes RECOVERY easy

WORK for 3 minutes x 120 RPM

2 minutes RECOVERY easy

WORK for 3 minutes x 120 RPM

2 minutes RECOVERY easy

WORK for 3 minutes x 120+ RPM

2 minutes RECOVERY easy

WORK for 3 minutes x 120+ RPM

2 minutes RECOVERY easy

WORK for 3 minutes x 120+ RPM

WARM DOWN for 10 minutes

 

120+ RPM means take the cadence up to what you can maintain for the 3 minutes, all done in small ring.

 

If you are unused to pedalling fast you will find this quite challenging at first and your heart rate will be surprisingly high, however it is an excellent session for helping you to develop what cyclists call 'souplesse' - a French word meaning suppleness/flexibiilty and the term is used to describe a good, fluid, smooth pedalling style - and winter is the perfect time to work on your pedalling.

 

 

 


 

 

 

 

Turbo Trainer Session 3 – an additional session to enhance your endurance and power

 

 

If you can’t get out because it is too icy or you are strapped for time, the turbo trainer is a great way of getting some miles in your legs.  If you can’t manage a 2 hour epic, then try this turbo session whilst listening to your favourite tunes. It’ll take about an hour and includes some controlled fast cadence work, a sprint and some steady/easy pedalling too.

 

The session will go quickly and is not super-hard, but be warned it will make you feel tired towards the end, the aim is to work on your maximum cadence and change of pace. You will need your MP3, IPod player or CD player and a clock with a second hand, so you can clearly see 10 seconds for your sprint.

 

Objective: Endurance and power

Warm up for 10-15 minutes and then select a mid-range gear (around 39x15).

Session summary: You will do a sprint near the end of every OTHER track, then use the next track to RECOVER.

 

Track 1 - WORK at 100-105 RPM and when the track is about 30 seconds from the end, stop pedalling and set your pedals to do a full on sprint for 10 seconds. SPRINT from stationary to maximum power whilst staying seated. 

Track 2 - RECOVER by riding steadily at 85-90 rpm during the whole of the next track, (no sprint in the recovery)

Track 3 - WORK at 100-105 RPM and sprint when the track is about 30 seconds from the end

Continue this for an hour, or longer if you chose.

 

Set your player on random so you don’t know which track is coming next, you might be doing the 100+ rpm interval for 2 minutes or several, depends on the length of the track. You can do all sorts of combinations using this random “on” – “off”  ratio, if you want to use bigger gears for your hard interval go for it, or if you want to focus on some sprint work, include that sprint at the end of the “on” interval.

 

This one is as hard as you chose to make it, but the remember that the 10 second sprints are maximal, you must give these 100% every time.  You should find the time passes really quickly and you will know you have had a good work out by the end of the session.

 

Good luck!

 

*These sessions come to you from Dave Le Grys of Fast Track Coaching.  Dave is a former GB coach, who now works in partnership with Lee Povey.  Between them they have coached a number of National and World champions.  They also compete at masters racing and are multiple British, European and World masters champions. 

 

They specialise in offering high quality track coaching in a welcoming and fun atmosphere, using both video and verbal feedback.

 

David and Lee will be holding a series of track clinic’s both nationally and worldwide. These clinics will cover all aspects and disciplines of track cycling including training advice, tactical training and mental preparation.  You can find details of their clinics and booking forms at www.fasttrackcoaching.biz and if you are a novice and want to learn how to ride a steep indoor track, there is a weekend on 27-28th March 2010 at Calshot, please visit their website for details and booking form. 

 

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