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turbo training
stumpmeister
Posts: 6
in General Chat
i treated myself to a turbo trainer and wondered has anyone got any good training workouts, and know of any dvd`s that are worth getting to aid training or motivation,thanks
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One session I picked up is
15mins warm up
1min max effort 1min recovery
2min max effort 1min recovery
3min max effort 1min recovery
4 min max effort 1min recovery
5min max effort 1min recovery
15 min cool down. You can alter the recovery time to suit. And when i say max effort its eye popping wannae be sick style. Your recovery should be in an easy geat 39-25. Hard effort should be on the big ring at the front at least.
There are plenty sessions you can do, just depends on what you want to achieve.
Go to the Tacx Web site, they have many Training Plans for each type of Training requirements www.tacx.com/en/tacx-coach/index.dot
Enjoy
BIKE TURBO TRAINER 60 MINUTES
FOR SPRINT & OLYMPIC DISTANCE TRIATHLONS
PRACTISE BEING LOW AND
WARM UP
10 MINUTE WARM UP 55% > 75%
40 MINUTES MAIN SET
5 MINUTE BUILDING UP TO 80%
30 MINUTES @ 10 MTT PACE 85% + 75 85 REVS PER MINUTE
IN AERO POSTION OR ON DROPS
ALSO PRACTISE DRINKING WHEN WORKING HARD
5 MINUTE FROM 80% > 75%
WARM DOWN
10 MINUTE WARM DOWN 75% > 55%
FAST SPIN EFFICIENCY SESSION -LITTLE PEDAL PRESSURE
AIM TO WORK CV NOT CYCLE MUSCLES
WARM UP 15 MINUTES
10 MINUTE BUILD UP HEART RATE 60% TO 70%
5 MINUTE INCREASE HEART RATE FURTHER STILL HEART RATE 70% TO 80%
MAIN SET 35 MINUTES - 5 MINUTE BLOCKS USING 42/21 42/20 42/19 42/18 42/19 42/20 42/1
MAIN SET FAST SPIN 3 GEAR SET ABOVE 100 REVS PER MINUTE (R.P.M)
USE 3 GEARS FOR THIS WORK OUT THAT YOU CAN MAINTAIN 100 R.P.M
CHANGE BETWEEN GEARS EVERY
WARM DOWN 10 MINUTES REDUCE HEART RATE FROM 70% TO 55%
SHORT OF TIME
10 MINUTE WARM UP
SINGLE LEGGED DRILLS
10 SECONDS ONE LEG - CLIP BACK IN AND CONTINUE CYCLING FOR ANOTHER 50 SECONDS THEN CHANGE LEGS.
REPEAT 5 TIMES EACH LEG
10 MINUTE WARM DOWN
SEE YOU AT THE RACES
400+ triathlon finisher
I like all these turbo sessions.
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