The essential turbo training checklist

Back to school

It had to happen at some stage.

I landed back in D.C.U this morning where I’ll spend the next four months before I take to working full time for a period with A1.

Things are already quite busy and I’ve just added 30 hours to my scheduel so this blog is extremely relative to my own circumstances.

How will I train?

Not the bloody turbo…?

Indoor Sessions

Does this routine sound familiar? Arrive home from work late and hungry. Struggle to find your cycling kit and then fumble around trying to clamp your bike into the trainer – only to realise you need to change onto your indoor ‘tyre’.

I lie I’ve never used an indoor tyre if I’m honest, I just had a spare wheel on hand.

A friend of mine once said if he only had one hour left to live he’d spend it on the turbo trainer, cause that one hour would last forever!

To combat time standing still we normally sweat onto our Ipad, obscuring the view of the latest Netflix release.

But it doesn’t have to be this way….

A little bit of pre planning and some dynamic sessions can transform this miserable experience into an enjoyable, rewarding and engaging session.

Preparation

  1. Dedicated indoor bike

If possible it’s a good idea to have a dedicated indoor bike which stands on the trainer all year around.

In recent years a number of dedicated indoor bikes have emerged on the market, Wattbike is setting the standard.

These indoor specific bikes are well worth the investment.

Anthony doesn’t pay me enough cash so I just use his.

  1. Get your kit ready.

If you plan to do a session early on Tuesday morning it’s important to lay out all your kit the night before.

Any inconvenience in the morning time could mean you missing your session.

Have the kit you intend to wear washed and ready beside your bike or in the hot-press!

You can beat a nice warm chamois at 6 am!

  1. Fan

Make sure you setup a fan on front of your bike.

Without the cooling effect of the wind you’ll overheat rapid!

  1. Towel

Ensure you have a towel within arms reach to wipe away excess sweat.

  1. Mat

A mat under the bike serves two purposes.

It stops the bike sliding if you are doing sprint intervals and it also saves your floor from sweat seeping under the floor boards and stinking the room out of it.

  1. A Stand/Shelf

You’ll need something within arms reach to sit your iPad and phone on.

These are both essentials to help you pass the time.

  1. Playlist

The science proves the positive effect of using music to exercise along to. However there’s nothing worse than a shite song coming on or one you’ve heard too many times to wreck your rhythm.

Put a little time aside to sort your playlist out atleast once a month!

Sessions

Getting onto the turbo trainer and grinding away in your Endurance Zone for hour after hour is a miserable existence.

Indoor sessions need to be dynamic in nature.

There are two ways we can increase the physiological toll of a session on the body: Increase the duration or increase the intensity.

We typically cap indoor trainer rides at 90 minutes and use intensity as the variable to alter training stress.

Here’s a sample of 2 sessions you can use on the indoor trainer:

Session 1 – ‘Up, down and back up’

Duration: 60 minutes

Zone 2 ride to include 1 x 30 seconds full gas (30 seconds recovery), 1 x 1 minute full gas (1 minute recovery), 1 x 90 seconds full gas (90 seconds recovery), 2 minutes full gas (2 minutes recovery), 90 seconds full gas (90 seconds recovery), 1 minute full gas (1 minute recovery), 30 seconds full gas (30 seconds recovery)

Session 2 – ‘ Strengthies’

Duration: 90 minutes

Zone 2 ride to include 4 x 6 minutes as (4 minutes @50-60 RPM, Zone 3 into 2 minutes @110 Rpm, Zone 4.) We recommend 6 minutes rest between each interval.

Enjoy the turbo lads!

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