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  • Turbo trainer routine

     mr-marty-martin updated 11 years, 9 months ago 5 Members · 11 Posts
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  • johnc

    Member
    1 December 2008 at 5:17 pm

    Hi all,

    Does anyone have a good turbo trainer routine, something to make things more interesting.

    Maybe grant has one 😉

  • mr-marty-martin

    Member
    1 December 2008 at 5:35 pm

    depends what your after gaining from it.

    i do a hard interval sessoin on the rollers, lasts for about 35 mins out of cycling weekly

    cant find the issue at the mo, but i think gunner had it, so he may be able to tell you it

  • grant

    Member
    1 December 2008 at 6:07 pm

    john

    what i do is do 1 hour , i split in to 3 parts first part 30 mins decent effort usually around 10 – 12 miles

    then get your breath back then 15 mins single leg alternate between the 2

    legs around 2 mins each leg find a gear you can do with one leg and stick to it nowt too severe as it bloody hurts .then go back to 2 legs for the last 15 mins ish killer this one put in big ring lowish gear then do some hill climbs (if you have gears on your turbo put in around 4th )

    then cool down for around 10 mins .

    👿 👿 👿 👿

  • mr-marty-martin

    Member
    1 December 2008 at 6:20 pm

    using one leg 😕

  • johnc

    Member
    1 December 2008 at 6:39 pm

    Cheers Grant,

    will give that one a try, ive heard about the one legged training before, i’ll try it 😉

  • grant

    Member
    1 December 2008 at 6:42 pm

    john here is the programme out of cycling weekly

    THE TOUGH ONE

    10 MIN WARM UP

    1 MIN EFFORT

    15 SECOND RECOVERY

    1 MIN EFFORT

    30 SECOND RECOVERY

    2 MIN EFFORT

    30 SECOND RECOVERY

    2 MIN EFFORT

    30 SECOND RECOVERY

    1 MIN EFFORT

    30 RECOVERY

    1 MIN EFFORT

    15 SECOND RECOVERY

    30 SECOND EFFORT

    10 MIN WARM DOWN

    34 MINS IN TOTAL

    ALL EFFORTS ARE FLAT OUT

    OR THE MEDIUM ONE

    2 MIN EFFORT

    1 MIN RECOVERY

    REPEAT 5 TIMES

    WITH TEN MIN WARM DOWN

    THAT GIVES YOU 35 MINS

    NOT tried these yet john

    might give a go this week

  • johnc

    Member
    1 December 2008 at 6:48 pm

    Cheers grant,

    what gear would you use for the max effort part of the workout

  • grant

    Member
    1 December 2008 at 7:07 pm

    john

    that depends on yourself

    personally i like to spin high rpm allways have.

  • Gunner

    Member
    1 December 2008 at 8:24 pm

    Where as I like to push hard in a higher gear rather than spin.

    Personal preference and what works for you 😉

  • hugo15

    Member
    1 December 2008 at 8:28 pm

    This probably isn’t very scientific but for me it beats the x mins at y rpm routines.

    Stick MP3 player on random. Warm up for 2 to 3 songs. Ride hard for 1 song steady for 1 song and repeat. At each guitar solo get out the saddle and climb until singing starts again. Effectively this is just long intervals, but I find them better than watching the clock.

  • mr-marty-martin

    Member
    1 December 2008 at 8:38 pm

    good idea 😉

    the cycling weekly sessoin is pritty intense, i do it twice a week now.

    i also push hard gears, but i was told buy a experienced road racer to learn to spin fast and just as hard, as this helps win road races. but i wont be changing my style untill the cross season is over, as pushing hard gears represents the long stints in the grass, and hard to ride mud…

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