TRC Turbo training:
Turbo training sessions start on Thursday 9th October at 18.00 – 19.30
Location is Ursuline College sports hall in Westgate.
We are not professional coaches and are just offering our advice and encouragement at the session.
Here is what to bring and what to expect:
Your turbo trainer and your bike
Make sure you have tried and tested it before you come ( help keep the hall tidy – clean bikes please!)
Something to put under your turbo to stop it slipping across the floor (rubber mat)
Heart rate monitor
Something warm to wear home
To have fun (if you like that sort of thing)
12 minutes warm up, phased intervals and warm down based around heart rate levels
Cyclist stretching to finish
To encourage some competition this year I will be running a turbo league of time spent on your turbo during the winter season
There will be awards and prizes for the best performers
We have to have the hall clear by 19.30 and will finish in time to allow for this
Please be familiar with and follow the guidance provided by Ursuline (attached below)
Information that will help:
As soon as you get there set up your turbo in front of white screen in a ‘wide peloton’ formation and start warming up
The sessions are based on the British Cycling heart rate levels resting( R) to 5.
Work out your own levels before the session – to do this from the BC website
This is an example for a rider with a max heart rate of 175 BPM
|Heart rate (Beats per minute)|
|HR Zone||Low end zone||High end zone|
|1 .. Active Recovery||<||119|
|2 .. Endurance||119||to||145|
|3 .. Tempo||145||to||164|
|4 .. Threshold||164||to||183|
|5 .. VO2 max||183||to||211|
Costs will start at £3.50 for seniors and £2.00 for under 18’s and will be reviewed during the season
Cyclist from other clubs are more than welcome to attend.
Post from Simon Henderson