Exercise limitations have officially been lifted, but if you’re anything like us the turbo trainer (or indoor bike) has become a bit like the best friend you couldn’t stand when you first met. The love, hate relationship is real thanks to reliance on it to satisfy the wheel spin antics whilst lockdown lasts. If you ask us, the long rides are best on the roads but when it comes to the sharper, spicier sessions that ask for high heart rates and heavy legs, the turbo is the place to endure them.
To help you stay motivated, and headed for the hills as soon as the race gates open, we’re sharing a few of our favourite indoor sessions for you to try. These come straight from the coaches mouths, which lucky for us just so happen to be the best in the business. Ever wanted to train like a champion? Well here’s your chance…
The numbers refer to an RPE scale, as pictured right.
Big Gears Grind:
Aim: To improve overall leg strength useful specifically for climbs and uphill sections
What do I need: A bike, a turbo trainer, a cadence sensor and a bottle of water or other drink
What else would be good if possible: Heart rate monitor, power meter, connection to an on-line app
Warm up: 10 min spin at 1 up to 2 up to 3 on the RPE scale
Main Set: 6 x 4 mins in a hard gear which would require a low cadence 50-60 with 2 mins light spin on easy resistance between the sets. Focus on keeping the right cadence range throughout each set and keep a consistent resistance for each set try not to focus on power or HR until after the session ends.
Cool down:10 mins spin at 3 down to 2 down 1 on the RPE scale
High-Speed Spin:
Aim: To improve leg turnover speed and speed endurance
What do I need: A bike, a turbo trainer, cadence meter and a bottle of water or other drink
What else would be good if possible: Heart rate monitor, power meter, connection to an online app
Warm-up: 10 min spin at 1 up to 2 up to 3 on the RPE scale
Main Set: 6 sets of 5 mins 95+ cadence then 1-minute recovery light spin. Resistance should be low as we are focusing on leg turn over not power delivery.
Cool down:10 mins spin at 3 down to 2 down 1 on the RPE scale
Sweet Spot Searching:
Aim: To get the most training value for your time on the bike.
What do I need: A bike, a turbo trainer, and a bottle of water or other drink
What else would be good if possible: Heart rate monitor, cadence meter, power meter, connection to an online app
Warm-up: 10 min spin at 1 up to 2 up to 3 on the RPE scale
Main Set: 3 sets of 15mins @90% of your FTP with 5 mins recovery light spin in between.
Cool down:10 mins spin at 3 down to 2 down 1 on the RPE scale
These sessions are courtesy of Pulse Fitness and Team Charles Barcley.
Let us know if you give any of them a spin (pun intended).
TTH x
