Category: Training

Raising Intensity on a Turbo Trainer

Having worked on your pedaling technique and working on Strength/Force the third stage is to combine the two and work on at a high intensity. In effect, if you ride mostly on flat terrain at a high cadence of 90rpm you will not have the muscular development to ride a 20km climb in a 34×25 …

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Planning a Turbo Training Workout

There are numerous ways of designing an turbo training session. Things to consider are the amount of effort, the duration of the session, the complexity of the changes in resistance/cadence etc.. There are numerous examples of turbo training sessions available in books and on the internet. In fact there are so many that it becomes rather …

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Interval Training on a Turbo Trainer

What is Interval Training? Interval training is basically riding at different intensities for various periods of time during a ride. After a warm-up, a hard effort is followed by an easy effort to recover. The general pattern is that the more demanding an interval is, the longer the recovery interval will be. The objective is …

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Improving Technique

Indoor Cycling is a great opportunity to improve your technique without all the distractions you get when riding on the road. You can spend a few minutes each session concentrating on your pedaling style, improving your posture, changing your position, or getting used to riding on the drops. You can improve your pedaling by doing high …

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Turbo Training Music

The type of music you listen to can make a big difference to your turbo training. Music will: Relieve the boredom Make workouts more enjoyable Provide motivation Reduce perceived levels of effort Elevates your mood Reduces distraction Over-rides feelings of fatigue Persuades you to ride out waves of exhaustion Improves endurance by creating strong emotions …

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FTP Test

This is a one hour video to help you do a 20 minute ¬†FTP (Functional Threshold Power) test on an indoor¬†trainer. It’s not easy to maintain the effort and motivation to ride hard for 20 minutes indoors and this video is intended to help. It probably needs a bit of ‘fine-tuning’ and it would be …

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Staying Hydrated

It’s important that you stay hydrated even if you are only doing a 30 minute session. Have a cup or two of water before you start and you’ll probably need about 75cl or a pint (of water) per hour. You will probably need to drink afterwards as well. It’s debatable whether you need to add …

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Keeping Cool on a Turbo Trainer

Don’t Overheat! Without any air flowing past you, getting hot and sweaty is a major problem during an indoor cycling workout. Approximately 80% of the energy you produce is heat so if you’re putting out 250 watts you’ll be producing 1000 watts of heat. Now imagine pedaling away in front of a 1000 watt fan heater and …

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