Winter Turbo Sessions 2014

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    Can someone post this elsewhere please?

    The winter turbo sessions for this year will start again on Monday 24th November, 7.30pm at Kingsmuir Hall.

    Free to club members, non members £2.

    The format will be similar to previous years, with blocks of endurance/ strength/ power and speed focussed sessions. It’s also likely I’ll continue the ‘5 minute abs’ straight after the bike too. We all need to work on that part of the body!

    Feel free to bring along some appropriate training tunes (iPod or aux connection) as an alternative to my 130bpm EDM sounds.


    Dougie Mudie

    good to see your running these again have put post on ABC facebook page 🙂


    Mike M

    Cheers JB
    Hope to get to a few but daughter doing DofE againg this year in Arbroath so won’t manage every week


    David Sutton

    Hi John

    Cant make 24th Nov or 1st Dec, but should be there after that.



    Turbo session this Monday 1st December starts at 7 because club AGM on straight after. Spread the word please.



    Noted on FB John and posted on the website news in the AGM details. Also in the recent emails.



    I’ve been asked to post some of the sessions we have done here to give options and ideas when the weather is crap.

    I can also email out sessions if I know what component of fitness is to be targeted so feel free to get in touch.

    For all sessions a decent progressive warm up is essential and the one we use is
    5 mins steady in an easy gear, then shift to big ring, big sprocket (no or low resistance) pedalling 85 – 90 rpm and go 1 gear harder every minute for 7 minutes. 1 minute easy gear then in same easy gear 2 x 6 second max rev outs 60 secs or so apart, 1 minute easy then go into the main session.

    Cardio session
    7 mins work, 3 mins recovery
    In starting gear (middle of block) cadence 90 rpm for 2 mins. 1 gear easier and increase cadence to 95 for 2 mins, 1 gear easier and increase cadence to 100 for 2 mins, 1 gear HARDER and maintain 100rpm for 1 minute

    3 Mins recovery in easy gear

    Repeat above twice more with extra minute recovery after rep 3.

    We have been adding in High Intensity Intervals at the end (optional)
    Same gear as above (or harder if you want)
    10 seconds FLAT OUT seated sprint
    30 secs recovery (no gear change) x 6 reps. These must be 100% sprints, not 90%/ 95% or 110% (because you can only give 100%!) This session has been shown to improve VO2 max (University of Abertay research study)

    More to follow



    Indoor Climbing (from article in Cycling Weekly)

    Warm up
    5 mins steady riding, medium gear then increase resistance and
    5 mins at a brisk effort (CW never quantify what this is) in a ought gear seated, 1 minute easy and repeat 5 mins ‘brisk’ effort

    5 mins steady

    3 x 2 minute efforts at threshold level (TT+ pace), in same gear as 5 min interval but reduce resistance and increase cadence 5 to 10 rpm. 30 secs easy recovery between the 2 minute efforts

    5 mins steady riding

    6 x 1 minute hard riding (faster and 1 gear harder than 2 mins effort) with 30 secs easy in between each.

    10 mins cool down



    Strength session (as Monday 12th Jan)
    warm up as above but without the 2 x 6 sec rev outs as they are not relevant to this session

    In 3rd hardest gear, staying in saddle unless cadence labours, 6 minutes at 70+ rpm. Add in periods in and out of the saddle. Final 15 seconds increase cadence and push ‘over the top’

    3 mins easy recovery

    2nd hardest gear, alternating in and out of saddle for 5 mins with final 15 secs over the top effort

    3 mins recovery

    Hardest gear, again in and out of the saddle as required, for 4 mins, final 15 secs over the top.

    3 mins recovery and repeat 5 min effort, 3 mins recovery, 6 mins effort and final 10 mins cool down.



    Anybody needing more sessions check out the 2 winter turbo training threads on the Discovery Club forum

    Simply increase reps/ gearing or resistance as appropriate to your ability.



    Last session this Monday 30th March. I had the hall booked until the end of the month.

    Can someone post elsewhere please?

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