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COACH'S CORNER - BIKE SESSIONS |
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If you have tried these sessions and are fairly comfortable with them, it is probably time to try to extend their duration as the next phase of your Base Training. Good Luck. AN INTRODUCTION TO TURBO TRAINING. Base Training Turbo Sessions for Novice Triathletes Base Training Turbo Sessions for Intermediate Triathletes Base Training Turbo sessions for Experienced Triathletes AN INTRODUCTION TO TURBO TRAINING. Disclaimer :- Please remember you do these sessions at your own risk. We (Cerist Tri Club) do not take responsibility for your health or safety, if unsure please seek medical advice. Why a turbo ?
When?
How? You may think that after setting up your turbo on a flat even surface, you would just jump on it and pedal or grind out the biggest gear possible, this may build the power in your legs, but does very little for your leg speed (cadence). This cadence for a triathlete should be between 90 - 100 r.p.m. Your Heart rate should be between 75/80 p.c. Max or you should be able to able to hold a fairly decent conversation without struggling. When starting to use the turbo, you need to work on your small chain-ring and middle rear block to get used to spinning at this rate. This should be well practised during the base period of training, so it becomes second nature. A good training session to practise this is a 30-min session :- 10 mins warm-up in low gear at a cadence of 90 - 100 10 mins increase gearing by 1 at the same cadence 10 mins warm-down, again at a cadence of 90 – 100 Once you have tried this and are comfortable with it, just add 5 mins to each part of the above session to increase this to a 45-min session. As a progression to this, see turbo handouts in the following pages, for further sessions, which will take you around 60 min to complete. Remember to work on cadence and heart rate if you have access to a HEART RATE MONITOR. Which Turbo? There are many types available, from simple road roller, to a fixed computer on the back wheel, to a PC compatible workout, but selection is one of personal preference and cost. Turbo Sessions for Novice Triathletes. Disclaimer :- Please remember you do these sessions at your own risk. We (Cerist Tri Club) do not take responsibility for your health or safety, if unsure please seek medical advice. These sessions are designed to work on your endurance base and cadence (the rate in which your legs spin around). Ensure you use your small chain ring for this time of year. Also Please make sure you have a drink on board and drink every 8 – 10mins.
Session 1:- Warm up 10mins easy spin at a cadence of 95/100 Change up 1 gear and spin again at the same cadence for 10mins spin easy for 5mins band repeat another 10min set Return to warm up gear and spin again for 10mins.
Session 2:- Straight Spin for 50mins in a gear that you can spin comfortably in at 95/100rpm and your heart rate does not go over 75pc.
Session 3:- Technique Set Warm up 10min as in session 1 8 x 30’s Alternate 1 leg with 30’s recovery. Try to work the whole of the circle when completing these, you should have no dead spots. 3 mins recovery. 15’s fast 45’s easy 30’s fast 30’s easy 45’s fast 15’s easy 60’s fast 60’s easy 15’s fast 45’s easy 30’s fast 30’s easy 45’s fast 15’s easy 120’s fast 120’s easy On the fast section increase gear by 1 and spin as 95/100. 3min recovery. 5 x 60’s Stand ups with 60’s recovery. Use a gear you can spin at 70/75rpm(this may mean using your big chainring). Spin for 8min easy and 2min spin backwards this will release any lactate build up in your legs. Total time for this session is 56mins Turbo Sessions for Intermediate Triathletes. Disclaimer :- Please remember you do these sessions at your own risk. We (Cerist Tri Club) do not take responsibility for your health or safety, if unsure please seek medical advice. These sessions are designed to work on your endurance base and cadence (the rate in which your legs spin around). Ensure you use your small chainring for this time of year. Also Please make sure you
have a drink on board and drink every 8 – 10mins. Session 1:- Warm up 15 mins easy spin at a cadence of 95/100 Change up 1 gear and spin again at the same cadence for 15 mins spin easy for 5min and repeat another 15min set Return to warm up gear and spin again for 15 mins.
Session 2:- Straight Spin for 60 mins in a gear that you can spin comfortably in at 95/100rpm and your heart rate does not go over 75pc.
Session 3:- Technique Set Warm up 10min working up to 95/100 rpm 10 x 45’s Alternate 1 leg with 45’s recovery. Try to work the whole of the circle when completing these, you should have no dead spots. 3 mins recovery. 15’s fast 45’s easy 30’s fast 30’s easy 45’s fast 15’s easy 60’s fast 60’s easy 15’s fast 45’s easy 30’s fast 30’s easy 45’s fast 15’s easy 120’s fast 120’s easy On the fast section increase gear by 1 and spin as 95/100. 3min recovery. 5 x 75's Stand ups with
45’s recovery. Use a gear you can spin at 70/75rpm(this may mean using
your big chainring).
Spin for 8min easy and
2min spin backwards this will release any lactate build up in your legs.
Total time for this
session is 63mins Turbo Sessions
for Experienced Triathletes. Disclaimer :- Please
remember you do these sessions at your own risk. We (Cerist Tri Club) do
not take responsibility for your health or safety, if unsure please seek
medical advice. These sessions are
designed to work on your endurance base and cadence (the rate in which
your legs spin around). Ensure you use your small chainring for this
time of year. Also Please make sure you
have a drink on board and drink every 8 – 10mins. Session 1:- Warm up 15 mins easy spin
at a cadence of 95/100 Change up 1 gear and spin
again at the same cadence for 20 mins, Spin easy for 5mins then repeat
this set Return to warm up gear
and spin again for 15 mins. Session 2:- Straight Spin for 75 mins
in a gear that you can spin comfortably in at 95/100rpm and your heart
rate does not go over 75pc. Try alternating on your
tri bars and sitting up every 10mins (and watch your Heart rate change).
Session 3:- Technique Set Warm up 10min working up
to 95/100 rpm 10 x 120's Alternate 1
leg with 60’s recovery. Try to work the whole of the circle when
completing these, you should have no dead spots. 3 mins recovery. 15’s fast 45’s easy
30’s fast 30’s easy
45’s fast 15’s easy
60’s fast 60’s easy
15’s fast 45’s easy
30’s fast 30’s easy
45’s fast 15’s easy
120’s fast 120’s easy
15's fast 45's rest
30's fast 30's rest
45's fast 15's rest
180's fast 180's recovery
On the fast section
increase gear by 1 and spin as 95/100. 3min recovery. 5 x 120's Stand ups with
60’s recovery. Use a gear you can spin at 70/75rpm(this may mean using
your big chainring). Spin for 8min easy and
2min spin backwards this will release any lactate build up in your legs.
Total time for this
session is 89mins Session 4:- Warm up as in session 3
10 x 70's alternate 1
legs as in session 3 3 min rest 16 x 1min of kick
forward, pushdown, drag back + pull up i.e. a straight spin of 16min and
on each minute for that minute you emphasis that part of the cycle and
then emphasis the next part for the next minute. 3min easy spin 10 x 30's full power with
30's recovery 3 min easy spin Stand up's as session 3
Warm down as session 3.
Total time for this
session is 85mins |
Any enquiries please e-mail: piptriathlon@hotmail.co.uk