Turbo Training

BIKE TRAINING

A bike turbo is a very time efficient way to train, cold wet dark; reduce kit needs plus a quality session.

You can go as hard as you want without worrying about traffic lights potholes and other road users. Don’t go for a very aerodynamic position for any event further than an Olympic distance.

BIKE GEARING

Read the following to help you understand and choose the right gearing to cycle. Many studies have shown that you can be in any cycle gear providing your cadence is between 85-95 revs per minute (RPM) for sustained output. 90 RPM seems to be the most ideal so aim for this with a +/- of 5.

Like any specific training you need to be able to replicate and practise what you plan to do in competitions.

It is no good training in a large gear (1-2 cogs higher than racing) and a cadence of 60-70 RPM thinking you are building up strength then hoping to perform by spinning on race day.

You will soon find in the event that your legs fatigue quickly form the fast turnover.

Conditioning and Preparation

To be able to improve performance you need to adopt the following training routines. A single nerve controls all types of fibres. Combined the fibre and nerve are called the motor unit. As demand increases more motor units are required.

Train your slow medium and fast twitch fibres. Putting a force on the pedal stroke sends a nerve pulse to the fibres to cope with the load.

Even slow twitch muscle fibres are needed in sprinting and are mainly aerobic.

Fast cadence or increase spinning manly uses slow twitch fibres. When these slow twitch reach their highest ability the motor unit then uses intermediate and fast fibres.

Training each individual system from slow endurance training to medium to very hard efforts give more total fitness and allows you to better reach your potential.

Individual genetic makeup has been handed down from your parents and only training to slow and fast twitch muscle fibres can make small changes.

It is vital to continually train the specific fibre types especially the intermediate fibre for all events from 1 to 17 hour events (sprint triathlon to Ironman distance).

Comfort zone is the gearing you automatically ride. It can be a slow fast flat or hilly, this gear often causes the least muscle strain.

The more experienced you are the more your body learns that spinning and easy gear causes less strain. Beginner cyclists and triathletes tend to push far too big a gear and wonder why they cannot keep up or get over taken.Variety with different gearing will help you be much better suited to reducing lactate accumulation, needed less oxygen becoming more efficient.

You will then be less prone to changing gearing often as you have a much bigger and better range in each gear.

Monitor the following when in certain gear for optimum performance, often if over geared dropping down one or two cogs, your speed can increase and heart rate drop showing you that the gear was too tough for you to use.

Heart rate, speed perception of effort and power from (SRM cranks/ power tap) if available?