Before starting any exercise program it’s strongly recommended that you consult your doctor for a check-up and advice. If you feel the intensity is too heard and uncomfortable ease off to one that is. The user assumes all risks in the use of the videos created be TurboTripping.
TurboTripping videos are designed to be used with all types of indoor trainer but preferably one that shows you how fast you’re pedaling. They can be used by beginners as well as experienced cyclists.
The basic idea is to follow the ‘Suggested Cadences’ and ‘Training Zones’; you can base your workout on either one or both. The ease with which you can co-ordinate the two will depend on your ‘indoor trainer’ and your fitness.
Using Recommended Cadences
If you decide to base your session on the Recommended Cadences try to keep to within 2rpm of the Target. If you’re not used to pedaling at high cadences above 80rpm and find 100rpm difficult just aim for say 85 to 90rpm and after a few sessions you’ll find it gets easier.
During high cadences keep the resistance low so that it feels easy. You might think it’s too easy but you’ll probably find that after 30 minutes your leg muscles are beginning to feel it. The purpose of the high cadences is to improve your neuromuscular speed and pedaling technique. By keeping your resistance low and working in Endurance Zone you’ll find your ability to pedal for longer periods of time will improve.
Using the Training Zones
Training Zones are a means of measuring how hard you’re working. They can be based on your Heart-Rate, the amount of Power you’re producing when you pedal, and on your sensations. Training Zones can be a bit complicated but the section in the Training Guide will explain them in an understandable way.
Technique and Posture
Without all the distractions of riding outside, riding indoors is a great environment for improving your technique and riding posture. If you’re using a bike set up with your bars low many people end up leaning all their upper body weight on the bars. This has detrimental effects on your pedaling technique and reduces the amount of power you’re producing. Try to concentrate on keeping your arms slightly bent and relaxed. Another habit to work on is to not spend all your time with your hands on the brake-hoods by putting your hands on the drops.
Think about keeping you back straight and your shoulders relaxed and not hunched up.
Warm-up and Cool-Down
Allow 5 to 10 minutes for your body to get warmed-up and your mind to get focused by starting at an easy intensity. If you’re going to do some hard efforts you’ll need a longer time to warm-up of at least 20 to 30 minutes.
Also don’t skip the gradual lowering of intensity during the last 5 to 10 minutes. A good indicator of being sufficiently cooled down is being able to turn off you fan and not immediately being covered in sweat.
It’s important to keep hydrated so have a bottle of water handy when you’re on your bike. You may not be able to drink frequently during a workout so it’s an idea to drink a glass before your session and one, or two, afterwards.
We haven’t touched on this yet but it will help to improve your fitness if you stretch after every workout. There are some useful videos on Youtube so have a look at the Stretching and Yoga section of this site.