Information on training with a turbo trainer.
Turbo nights start This week.
The sessions start on...
Thursday 4th October. 8pm.
Payment due on the first night.
(Note: the price stands at €35 for the 10 sessions per person.)
What to bring:
* Although not strictly needed, I recommend using a Heart Rate monitor during these workouts as we will be working to our own Heart rate Threshold in each of these workouts. Also a cadence meter again although not essential, these workouts will instruct you to work at a certain cadence range for each interval set so it's good to have this.
Where are the classes held?
All classes will be held at Endeavour Gym which is located in the Fontill Retail Park. How to find it... As you enter Fonthill retail park from the Fonthill Road, go straight through the roundabout and take the next left. You will pass Musgraves Cash and Carry on the right. Continue along the road all the way to the end and you will find Endeavour Gym located on the right.
Their website is http://www.endeavourgym.ie/ and they are also on Facebook. They seem to be having problems with their site at the moment, but it should be up again soon.
Each class will have a primary goal. e.g. increase power and strength, Increase Threshold etc.
I've colour coded the weeks to give you an indication of the intensity to expect. Ranging from green for easy and red for hard :)
* * * *
Week 1: Threshold test to find out our Avg HR over a 20 min TT effort.
Week 2: Aerobic training. Steady state intervals.
Week 3: Mostly aerobic training with some off the bike squats thrown in.
Week 4: Final Aerobic workout Steady state intervals.
Week 5: Anaerobic work to increase Threshold.
Week 6: Strength training with Hill simulations.
Week 7: High Intensity work. To increase Threshold and Power.
Week 8: Strength training with more Hill repeats.
Week 9: Sprinting and Power work.
Week 10: Threshold Test. 20min TT effort.
See you at the Gym.
With the evening drawing in, it's time to start thinking about cycling indoors again. As such, LCRC is looking at starting a series of indoor training sessions to keep us going through the winter months starting in October.
The Turbo nights will be held once a week (possibly on a Thursday night 8pm) over a 10 week period starting in October. Possibly Oct 4th - Dec 6th.
Each session will incorporate structured interval sets and will be geared initially towards aerobic base building. Later we will up the intensity with some serious strength training session on the bike.
We will be using the facilities at Endeavour Gym in Fonthill for the sessions and they have kindly offered to also include with this the chance to have a body composition test for all riders taking part on the first night and again at the end of the 10 weeks. This is a great opportunity to identify your body fat percentage and to track any gains in lean muscle and reductions in body fat at the end of the 10 weeks.
We will be using training DVD's for each session which will be projected onto the wall so we will all be able to follow what's going on.
What to bring:
* Although not strictly needed, I recommend using a Heart Rate monitor during these workouts as we will be working to our own Heart rate Functional Threshold in each of these workouts. Also a cadence meter again although not essential, these workouts will instruct you to work at a certain cadence range for each interval set so it's good to have this.
Week 1: Body fat test and Threshold test. This will give each of us an indication of current fitness and the Threshold test will give us our functional threshold which we will need for subsequent training sessions.
Week 2 - 5: Aerobic Base training. This will help enhance our aerobic energy system and will of moderate intensity. Combined with the weekend spins from the shop, they will help build a solid base.
Week 5 - 9: Time to get serious with some higher intensity workouts designed to build strength and also our Heart Rate Threshold. These will help us sustain higher levels of power over a longer duration.
Week 10: Final body composition test and Threshold test.
5 euro per person per session (€50 for the 10 week) based on 15 riders. This will include 2 body composition tests. We will require that the full payment is made up front for the 10 weeks (€50).
To make the session even harder on us, Endeavour have offered for an additional €5 per person, to give us a 30 minute circuit training class. After which we then jump on the bike and perform our Turbo session. It'll be a real leg burner. Let me know what you think of that option.
This will depend on numbers to get off the ground. We are aiming for 15 riders taking part. If you would like to take part use the form on this page to register your interest.
Checkout this basic introduction to turbo training from www.BikeRadar.com