What with the good old British weather and the fact training time is of a premium, it can be quite difficult to fit in those all important bike sessions. Worry not, get on the turbo. Cycling on a turbo trainer is very useful and should be considered an integral part of any triathlon cycling programme regardless of the time of year.

Next time you can’t get outdoors to cycle, try this short but effective turbo power session.

1. In an easy gear, warm up for 10 minutes.
2. Increase the gears until you feel as if your struggling, then cycle for 45 seconds all out in this gear(which should feel very hard). Your cadence shouldn’t drop below 70 rpm. If you don’t have a fancy turbo with onboard computer you can check your cadence by dropping one elbow to knee height and count how many times your knee hits your elbow as you cycle. Time this for 15 seconds and multiply by 4.
3. Find an easy gear and do an active recovery for 45 seconds. Your cadence should be around 90 rpm.
4. Repeat this a further 8 times.
5. Do a 15 minute warm down in an easy gear and focus on cycling in circles, i.e. pushing your feet forward and backwards as well as up and down.

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Tags: Triathlon Training

This entry was posted on Thursday, July 17th, 2008 at 9:05 am and is filed under Triathlon Training - Bike. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.