Turbo training workout

[Danny B]

I am now into my second winter of Turbo training and this year I am planning to do three basic 1 hour session at a constant pace (although differing intensities) three times a week up to Xmas, This is to build up my core fitness and leg strength, and then move to more varied workouts with increased intensities with in the hour after Xmas to help on my recovery rate.

I was just wondering if this is the right way to work over winter?

 

[Racing roadkill]

I am now into my second winter of Turbo training and this year I am planning to do three basic 1 hour session at a constant pace (although differing intensities) three times a week up to Xmas, This is to build up my core fitness and leg strength, and then move to more varied workouts with increased intensities with in the hour after Xmas to help on my recovery rate.

I was just wondering if this is the right way to work over winter?

No, there's no substitute for getting out on your bike.

 

[Danny B]

I am trying to get out for a weekend ride as well, generally 44 miles on a Sunday but the Turbo is during the week when I get home from work.

 

[Citius]

I was just wondering if this is the right way to work over winter?

That all depends on what you are trying to achieve. 'Core fitness' and 'leg strength' are both ambiguous terms from a cycling perspective, so some clarity would be good...

 

[Danny B]

Core fitness I mean as general basic cardio fitness, and leg strength is just being able to push the big cog in a high gear?

 

[huwsparky]

I think your sucking on the right tit with regards to your plan, I'm doing something similar myself but trying to avoid the turbo!

This guy in the link below seems to know a bit about training and seems to agree with your idea.

http://www.hunterallenpowerblog.com/2013/11/four-keys-to-powerful-winter-training.html?m=1

 

[huwsparky]

That all depends on what you are trying to achieve. 'Core fitness' and 'leg strength' are both ambiguous terms from a cycling perspective, so some clarity would be good...

But generally do you agree that the op's plan is a decent one for winter training?

 

[Citius]

But generally do you agree that the op's plan is a decent one for winter training?

He hasn't said what his objectives are, unfortunately. It might be a terrible plan for what he's trying to achieve, or it might be ideal...

 

[Citius]

leg strength is just being able to push the big cog in a high gear?

Being able to push big gears efficiently is nothing to do with leg strength, incidentally. That is to say, if your legs are already strong enough to cycle, then they don't need to be any stronger than that. Pushing gears sustainably requires aerobic/cv fitness.

 

[HLaB]

Interval training seems to be popular these days.

 

[Joshua Plumtree]

Sounds fine, though I'd think about making the sessions more specific right now, rather than waiting till after Christmas.

I know it's always best to know what your goals are before embarking on a training plan, but, unless you're intending to race next season, I reckon these would help:

Session 1. Maybe 15 mins warm up, 20 mins in big chainring/ biggish gear holding as high a cadence as possible, 5 mins recovery, 20 mins in small chainring and PLF, 10 mins warm down. That kind of thing.

Session 2. 15 minutes of aerobic capacity stuff within the hour. 5x3 mins hard with 3 mins recovery between each effort. Or 6x2 and some 30/30secs sprints at the end to make up your 15 mins of harder effort; if 3 and 2 minute intervals are too hard to begin with, start with 1 min intervals/ 2 minute recovery and gradually work your way up.

Session 3. An hour of general pootling concentrating on technique. Keeping head and upper body still and just using the legs to provide the power for example.

If you're not racing, then you can afford to be a little flexible in your approach.

 

[I am Spartacus]

You dont even get past the letter S in SMART..... back to drawing board, mate