Winter and Pre-Season Turbo Training Sessions

!±8± Winter and Pre-Season Turbo Training Sessions

Like most turbo training sessions, the workouts listed below should be started and ended with a warm up and cool down.

Your warm up should be 15-20 minutes of easy spinning in a low gear, with a couple of hard efforts and sprints thrown in, to get your muscles buffering the lactic acid. This leads me onto my first type of training:

Lactate threshold training will improve your overall fitness, and you will be able to work at a higher intensity for longer.

Lactate threshold turbo training sessions normally involve working at or just above your lactate threshold for a certain period of time, with a short rest period in between intervals.

Most cyclists will do 2 intervals of 20 minutes, with a 5 minute rest between intervals, the rest period can be shortened as you become fitter (or more tolerant to the pain).

In order to find your lactate threshold heart rate for these turbo training sessions, you must measure your average heart rate over the last 20 minutes of a 30 minute time trial. You may have to repeat the test a few times in order to get the most accurate result.

Interval turbo training sessions will allow you to work at a high intensity for a longer period of time, such as when you are in a breakaway group, or attacking on a climb.

A basic workout structure you can follow goes like this:

5 minutes at 90% MHR, 2 minutes rest.

As you become fitter, you can either lengthen the interval, increase the intensity(MHR), or decrease the rest period, or do more intervals during your turbo training sessions.

Sprinting turbo training sessions focus on increasing your explosive power. A simple structure you can follow for this workout is: 1 minute sprint, 5 minutes rest.

As you become stronger, you can either lengthen the sprint, or shorten the rest period. If you have a power meter, you could shorten the sprint period, and focus on outputting a higher power.

The last type of turbo training sessions I will discuss in this article is known as 'Fartlek' training. This type of training closely mimics the random nature of racing. There is no structure in a Fartlek workout, you simply increase or lower the intensity randomly throughout the workout.

So how do you actually convert this fitness over to a real bike?

Winter and Pre-Season Turbo Training Sessions

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Spin Bikes - The Advantage of Buying Your Own

!±8± Spin Bikes - The Advantage of Buying Your Own

The obvious advantage of buying your very own spin bike is that you will save money by not having to pay for a monthly gym membership. Home gyms are becoming more popular all the time and it makes perfect sense to add a spin bike to your workout room. Having a exercise bike at home will save you time and gas because you do not have to worry about driving back and forth to the gym.

If you have your own spin bicycle, there will be a greater chance for you to keep up with your workout schedule. Do you find yourself making excuses about going to the gym because the weather is bad or you don't have the time? If you have your very own spin bike at home, you will no longer be able to use excuses again which will allow you to workout more often and to reach your fitness goals.

Another advantage that comes to mind when having your own spin bicycle is that it can be more fun than being at the gym. Rather than having to wear a headset to listen to your music, you can turn on your home stereo and blast your favorite songs. Imagine being able to watch your favorite TV show. By being at home you can watch what you decide to rather than being forced to watch something else.

Without a doubt, privacy is a huge advantage of spin at home. Since gyms are becoming busier all the time, you often find yourself having to wait for a free bike or there is someone waiting for you. You will not have to worry about these particular issues at home. You can use your spin bike as long as you want, whenever you want.

Due to the fact that your spin bike is in your home it means that your home gym is never closed. You are not restricted to the business hours at the gym. Working out on your own schedule will be completely up to you. If you have a difficult schedule that does not afford you the ability to get to the gym during the day then having a spin bike at home is especially advantageous for you. There are plenty of excellent spin bikes for sale to add to your home gym today!

You will be able to workout in peace without having to worry about who is watching or what you're wearing. If you are a person who likes to spend a lot of time getting ready to go to the gym, then you will not have this issue ever again. You can simply roll out of bed and straight to your bike if you wish. And you can perform your complete workout without having others around to get in your way.

Having a spin bike will also be very advantageous during the off-season because you can exercise on your bike without having to worry about being outside in the elements.

Spin Bikes - The Advantage of Buying Your Own

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Indoor Bike Trainer Workouts Improve Your Cycling Experience

!±8± Indoor Bike Trainer Workouts Improve Your Cycling Experience

Indoor bike trainers keep cyclists fit when cold winter months keep them from bike riding outdoors. Make indoor training more productive with speed drills and several variations in your workouts.

High cadence spin-ups spin a small gear at a fast cadence. You can amp up your speed to between 110 to 115 for 30 seconds and reduce it to 90 RPM for one minute. Repeat this fast-slow cycle, adding 30 seconds to each fast interval until you reach three minutes. This exercise can give you the strength to increase your speed on your bike when the weather allows you to cycle outdoors again. But, be sure to recover at least one minute during the slower interval.

Try out single-leg pedaling by resting one foot on a chair next to your trainer and pedaling with the other. Strive to pedal at 90 RPM for 30 seconds to create a smooth pedal stroke. Switch legs, and increase your pedaling time up to four minutes. This exercise trains your neuromuscular system to get rid of dead spots in your pedal stroke, thus making a faster, smoother ride with less effort.

Lastly, you can spin at an easy to moderate pace for one to two hours to build your aerobic engine. Perform this exercise on days when you're not doing intervals and increase your stamina.

While you're cycling indoors, pop your favorite upbeat tune into your stereo or MP3 player to keep your ride fun and fresh. Invite a couple friends over to your home with their stationary bike trainers, and go on a group ride if you have the space. If you're limited on space, don't forget your garage. It might just be warm and spacious enough to accommodate your gathering of cyclists.

Your indoor bike trainer doesn't just have to be an unmatched replacement to outdoor cycling. It can be another enjoyable element to your cycling experience that keeps you in shape.

Indoor Bike Trainer Workouts Improve Your Cycling Experience

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Star Trac S-RB Walk Thru Recumbent

!±8± Star Trac S-RB Walk Thru Recumbent

Brand : Star Trac | Rate : | Price : $999.00
Post Date : Oct 11, 2011 12:27:49 | Usually ships in 1-2 business days

Star Trac S-RB Walk Thru Recumbent

The Star Trac S-RB recumbent blends elegant styling and proven components to deliver a world class exerciser. Based on the award winning Star Trac commercial products, the S-RB features a convenient walk-through design, wrap-around seat handle for easy adjustments, and a personal cooling fan. 6 program options will allow users to vary their training routine and 20 resistance levels guarantee a great cardio workout. The Star Trac S-RB is a powerful training tool.

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