Turbo sessions

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Triathlon, Running Coaching and Stuff

Turbo Sessions

Turbo training is good for

When its wet or cold outside
When your short of time but you want to train
When you want short reproducible quality training
When you want an intense training effect
Getting Fit

Turbo training is not good for

Long sessions (too uncomfortable / boring)....There are exceptions but I'll leave that to your mind to figure out. I did a turbo to The Good The Bad and The Ugly last year which was in excess of 2 hours long.
Your SOUL!

Types of Turbo

Fan - Uses a fan for resistance. Not able to create large amount of resistance. No resistance adjuster.
Magnetic - Uses magnets on a flywheel for resistance. Usually adjustable via handlebar mounted lever.
Fluid - Uses fan immersed in liquid to create resistance. Suppose to be quieter and simulate 'the feel of the road' better. Some have resistance adjusters
Computerised - Usually magnetic trainer interfaced with a computer. Allows 'courses' to be programmed into computer. Also often displays and records data eg. Heart Rate, Speed, Watts etc.

Some advice on Joe Beer's web site click here

Rather than invent my own or copy others sessions I have just put links to sites that have some interesting turbo sessions.

Sessions fro Joe Beer's site click here

Stirling Tri club sessions click here

Some sessions are available on the triathletes-uk web site click here

I did find some sessions on my PC but cant remember who originated them....

Session 1

WARM UP
*1. spin on the small ring for 2 minutes
*2. click up one gear every minute for the next 5 minutes
*3. hold your heart rate at about 130-140 (60-70%) for 5 minutes

MAIN WORKOUT

*1. Spin fast for 1 minute (>100 rpm) e.g. 39 x 19
follow this with one minute out of the saddle in the big ring
REPEAT for 5 times (=10 minutes)

*2. In a moderate gear (e.g. 39 x 15) spin with your eyes closed
for 10 minutes (HR = 130 ~65%) feel your legs work.

*3. Alternate 1-min left leg only with 1-min right leg only
Do this for 5 times then use both legs for 5 minutes
FEEL how much more lifting you do after the one-leg work.

COOL DOWN
*1. spin a 39 x 18 gear for 3 minutes (drink a sports drink as you do)
*2. stretch your back, calfs and quads whilst still riding the bike
*3. light spin on 39 x 21 for 3 minutes

Session 2

WARM UP
*1. spin on the small ring for 3 minutes
*2. find a moderate gear (39 x 15) and spin 1 min high revs (>100)
followed by one minute easy (REPEAT 3 times)

MAIN WORKOUT

*1. In a moderate gear (e.g. 39 x 16) spin with your eyes closed
for 8 minutes (HR = 130 ~65%) feel your legs work.

*2. Spin fast for 1 minute (>100 rpm) e.g. 39 x 19
follow this with one minute in the big ring standing up
REPEAT for 5 times (=10 minutes)

*3. Alternate 2-min left leg only with 2-min right leg only
Do this for 3 times then use both legs for 10 minutes
FEEL how much more lifting you do after the one-leg work.

COOL DOWN
*1. spin a 39 x 18 gear for 5 minutes (drink a sports drink as you do)
*2. off the bike stretch your back, calfs and quads

Session 3

WARM UP
*1. spin on the small ring for 8 minutes
*2.ride a big gear, slow revs for 3 minutes (e.g. 53 x 14 @ 70 rpm)

MAIN WORKOUT

*1. Spin fast for 2 minutes (>100 rpm) e.g. 39 x 19
follow this with one minute in the big ring standing up
REPEAT for 10 times (=30 minutes)

*3. a. 1-min left leg only fast spinning
b. followed by both legs followed by
c. 1-min right leg only
d. followed by both legs
and REPEAT ALL OVER AGAIN (abcd) 3 times

COOL DOWN
*1. spin a 39 x 18 gear for 5 minutes (drink a sports drink as you do)
*2. off the bike stretch your back, calfs and quads
*3. back on the bike for a 3 minute fast spin (39 x 19 ) no effort

Session 4

Warm up:

39 x 19 ez 5 minutes change up a tooth every minute

3 x 1 minute 30sr 90 rpm top level 3, gears to achieve

10 min 39 x 17 start 80 rpm increase 3 - 4 rpm every minute

1min easy spin

“single and over 90” rpm

1 min 39 x 18 left leg only

1 min 39 x 18 right leg only

1 min 39 x 14 left leg only

1 min 39 x 14 right leg only

1 min easy spin

4 min:- 4 x (10 secs v’fast spin + 50 secs ez) 39 x 14

1 min 39 x 12 out of saddle relaxed

1 min 39 x 18 in saddle 120+ rpm relaxed