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5 Turbo Training Sessions for January

5 Turbo Training Sessions for January

Jamie Burrow, former world number one, US Postal road pro, and Planet X rider/designer, takes us through some of the turbo sessions that have built his form through the off season. Many of these aren't for the faint hearted, but the old saying no pain, no gain rings true here.

Love it or hate it! For many of us January is Turbo training time! Personally I try to avoid the things like the plague, but more often than not we are obliged to take part in indoor training sessions for one reason or another. Dark winter nights, snow or heavy rain and some times to recover from injury.

Whatever the motive or reason behind turbo training, we all know how boring it can be. A 30 minute session, feeling like 2 hours. So the key to turbo training is making it as enjoyable as possible, or at least help pass the time. The best way to achieve this, is working to specific programs. Often very short but extremely intense.

Here are 5 sessions I have been given over the years, from my various coaches, mentors or torturers!

The first 3 sessions, are very short and intense. Including warm up and warm down, you can usually pull them off in about an hour. Ideal for Time trial training, Track, cyclocross or top-end road. The last 2 are longer sessions combing staying power and resistance.

All of these sessions can be performed both on the road and the turbo trainer. This is ideal as you can continue with your planned program regardless of the weather.

N.B. The longest period I had to spend on a turbo was in spring 2001. A broken wrist in the Vuelta a Murcia, meant I was obliged to ride the turbo with my arm in a cast for 2 weeks. I had the form of my life, and had been preparing for the World cup Classic, Leige – Bastogne - Liege. For those of you who don’t know! This is one of the hardest one day races on the Pro calendar, 258 km in the Belgium Ardennes. My coach had me ride 7 hours every other day with all of the following sessions, all rolled into one!! After that experience, I swore never to ride a turbo trainer again.

1994 NATIONAL JUNIOR TRACK TEAM – PURSUIT TRAINING SESSION
(JAMIE’S KILLER RATING - 9/10)

Short but intense session, for very top end intensity, and short events like track pursuing and 10 mile time trials. One thing though! You might no be able to walk to the shower when you get off the bike. This session was given to me by the National pursuit coach when I was a junior, and was great when i didn’t have time to train around school commitments.

40 minute session. 10 mins effort.

15-20 mins warm up
- 10 sec flat out – 50 sec recovery
- 20 sec flat out – 40 sec recovery
- 30 sec flat out – 30 sec recovery
- 40 sec flat out – 20 sec recovery
- 50 sec flat out – 10 sec recovery
- 60 sec flat out – 10 sec recovery
- 50 sec flat out – 10 sec recovery
- 40 sec flat out – 20 sec recovery
- 30 sec flat out – 30 sec recovery
- 20 sec flat out – 40 sec recovery
- 10 sec flat out
15-20 mins warm down

PROGRESSIVE GEARS (WINTER BASE TRAINING)
(JAMIE’S KILLER RATING - 6/10)

Strength and resistance session. Ideal pre season session, to build vital core strength. This session was always part of my key Winter training from December – February. Usually 2 times per week, and normally on the road. But the turbo is a perfect place to replicate this session.

This is also a great alternative to gym work, especially for people with knee problems, who can’t do weight sessions.

15-20 minute warm up in low gear (90rpm+)

Riding at level 3 (75%):
- 40 seconds in 53 x 16
- 40 seconds in 53 x 15
- 40 seconds in 53 x 14
- 40 seconds in 53 x 13
- 40 seconds in 53 x 12

TOTAL EFFORT: 3 Min 20sec

Recover 5 mins

Repeat 5 times.

Recover 10 mins (spinning low gear)

- 5 x 10 second standing start, seated sprints in 53 X 12, Flat out effort.
- 2 min recovery between sprint.
15-20 minute warm down, low gear (90rpm+)

PROGRESSIVE REVS (WINTER BASE TRAINING)
(JAMIE’S KILLER RATING - 5/10)

Strength and resistance session. Ideal pre season session, to build vital core strength. This session was always part of my key Winter training from December – February. Usually 2 times per week, and normally on the road. But the turbo is a perfect place to replicate this session.

This is also a great alternative to gym work, especially for people with knee problems, who can’t do weight sessions.

15-20 MINUTE WARM UP

Starting in 53 x 16 gearing:
- 30 seconds @ 80rpm
- 30 seconds @ 85rpm
- 30 seconds @ 90rpm
- 30 seconds @ 95rpm
- 30 seconds @ 100rpm

RECOVER 3 MINS

Starting in 53 x 15 gearing:
- 30 seconds @ 80rpm
- 30 seconds @ 85rpm
- 30 seconds @ 90rpm
- 30 seconds @ 95rpm
- 30 seconds @ 100rpm

RECOVER 3 MINS

Starting in 53 x 14 gearing:
- 30 seconds @ 80rpm
- 30 seconds @ 85rpm
- 30 seconds @ 90rpm
- 30 seconds @ 95rpm
- 30 seconds @ 100rpm

RECOVER 3 MINS

Starting in 53 x 13 gearing:
- 30 seconds @ 80rpm
- 30 seconds @ 85rpm
- 30 seconds @ 90rpm
- 30 seconds @ 95rpm
- 30 seconds @ 100rpm

RECOVER 3 MINS

Starting in 53 x 12 gearing:
- 30 seconds @ 80rpm
- 30 seconds @ 85rpm
- 30 seconds @ 90rpm
- 30 seconds @ 95rpm
- 30 seconds @ 100rpm

RECOVER 10 mins (spinning low gear)

5 x 10 second standing start, seated sprints in 53 X 12, Flat out effort. 2 min recovery between sprint.

15 -20 MINUTE WARM DOWN.

“MEDIO and PYRAMID INTERVALS”
(JAMIE’S KILLER RATING - 7/10)

“Medio” is an Italian term, and a core session in training for all cycling disciplines. Its basically an effort of about 75% max heart rate (around T.T pace) This session gives you all the groundwork for high intensity and ability to hold a constant hard pace for long periods. And respond to attacks and changes of pace in race situations.

15-20 mins warm up

20 mins at “medio” (75% effort) keep revs high (90-100rpm)

Recover 15 mins

Pyramid intervals:
- 10 second flat out sprint, 50 seconds recovery
- 15 seconds flat out sprint, 45 seconds recovery
- 20 seconds flat out sprint, 40 seconds recovery
- 15 seconds flat out sprint, 45 seconds recovery
- 10 seconds flat out sprint, 50 seconds recovery

Recover 15 mins

20 mins at “medio” (75% effort) keep revs high (90-100rpm)

Pyramid intervals:
- 10 second flat out sprint, 50 seconds recovery
- 15 seconds flat out sprint, 45 seconds recovery
- 20 seconds flat out sprint, 40 seconds recovery
- 15 seconds flat out sprint, 45 seconds recovery
- 10 seconds flat out sprint, 50 seconds recovery

15-20 mins warm down.

40 x 20 INTERVALS and THRESHOLD PROGRESSIONS
(JAMIE’S KILLER RATING - 10/10)

This is probably the hardest, closest to throwing up! Session on my program. But as is often the rule of hard work! It’s the one that gives you the most benefit. When you can nail this session! You will definitely nail your opponents on the road.

15 -20 minute warm up

20 mins at “medio” (75% effort) keep revs high (90-100rpm) then last 5 minutes in progression from “medio” to threshold. Raising heart rate evenly every minute (around 5bpm per min
- Recover 15 mins
- 40 x 20 intervals: 40 seconds at threshold – 20 seconds recovery. Repeat 10 times
- Recover 15 mins
- 40 x 20 intervals: 40 seconds at threshold – 20 seconds recovery. Repeat 10 times
- Recover 20 mins

6 minute progression. Start hard, raising heart rate to “medio” in the first minute. Then continue progression for 5 minutes. Raising heart rate evenly every minute (around 5bpm per min)
- Recover 5 minutes, then repeat

15-20 minute warm down

2 January 2014

Turbo Trainers and Rollers

Comments

  • Jamie B
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    2 weeks on a turbo.. Thats nothing!Try 2 hours a day for 4 months. No outdoor riding. Not one bit Man I miss the outdoors!