Disadvantages of turbo Training. It can be boring.

Advantages of turbo Training. It’s a very efficient way of training, the whole time spent on the bike is beneficial, you aren’t wasting time coasting downhill, slowing for corners or stopping at junctions.You have complete control of the conditions so that the effort of your intervals can be more precise and aren’t interrupted by traffic lights or roundabouts.

It’s safer than riding in the dark.

You can stop as soon as fatigue sets in.

There are many more advantages and only one real disadvantage to turbo training.

What you need Preferably use an old bike or at least an old back tyre and a towel to protect your bike, sweat dripping onto the top tube and bars will destroy them. Bring another towel to mop your brow and lots of water, you can sweat out 2 litres in 1 hour.

If you have a heart rate monitor they are probably most beneficial on a turbo trainer.

The plan At this time of year you should be concentrating on developing a smooth, fast cadence and building a good aerobic base. We will start with sessions to improve pedalling technique and leg speed to increase efficiency and learn some of the interval drills that will be needed when the sessions get harder. For now the intervals will be tailored to develop an aerobic base. Although these will seem relatively easy don’t underestimate their benefit.If you are still racing there is a modified session at the bottom of the first sessions. Only use this if your up-coming races are this seasons target races ie more important than next seasons races, otherwise you will benefit far more by preparing properly for next season. Later, depending on when the races start, we will begin a programme of progressive sessions specifically aimed at race preparation.

In addition to the turbo sessions you should ride at least once a week for 2 hours or more. Even if your race distance is much less than this there are big muscular and cardiovascular gains and efficiencies that can only be developed and trained during longer rides. Effort should be fairly steady aerobic (level 2) stay in the saddle as long as possible on the climbs and keep pedalling on the descents (always ride over hills not to the top of them). If you don’t regularly ride for 2 hours or more you should gradually build to it by adding around 10% per week to your longest ride. You need this base before you can build real strength and power.