As the autumn sets in, the weather gets darker and colder, here’s a few indoor turbo (erg) sessions for you to try, keep things varied and sharp 🙂
30-minute time trial (50 minutes total)
Not so much a training session as a test. Perform it every month or so to see how your training is progressing. Warm up for 10 minutes, starting on the small chainring, largest rear sprocket (lowest gear) and medium resistance.
After every two minutes knock your gear up one sprocket aiming to maintain a cadence of 80-100rpm. After 10 minutes shift to the big ring (keep a medium resistance and you should be in the middle of the rear block) and ride as hard as you can for 30 minutes.
Cool down for 10 minutes, reversing the warm-up routine. Record the distance you achieved in the 30 minutes and try to beat it next time.
Session two (41-65 minutes total)
3-6 x 5 minutes with 3 minutes recovery
This session is designed to raise your lactate threshold and your ability to perform at or near it. Warm up for 10 minutes in the same way, as for session one above. Shift to the big chainring and work hard for ﬁve minutes (aiming for a heart rate 15-25 beats below your maximum).
At the end of the ﬁve minutes, drop to the small chainring, drop the resistance and spin easily for three minutes. Repeat this work/recovery cycle for three to six reps depending on ability. Cool down as in session one.
Power blast (37-57 minutes total)
5-10 x 1 minute with 3 minutes recovery
The power blast will boost your explosive strength and power, allowing you to blast up short climbs or win the sprints to town signs. Warm up for 10 minutes in the same way as for session one. Shift to the big ring and your smallest sprocket.
Sprint ﬂat out for one minute (try not to rock the bars too much – your frame might not like it), initially building momentum out of the saddle before sitting down and carrying the speed through. At the end of the minute spin really easily in a low gear against low resistance for three minutes.
Repeat this work/recovery cycle for ﬁve to 10 reps depending on ability. Cool down as in session one.
One-legged wonder (40 minutes)
5 x 1 minute left leg, 5 x 1 minute right leg
This is more of a technique than a ﬁtness session, although it will help to even out any imbalances between your legs. Warm up for 10 minutes in the same way as for session one. Stay in the same gear/resistance as at the end of the warm-up, but cycle one-legged for the next 10 minutes, alternating one minute left and one minute right.
Concentrate on maintaining a high (80-100rpm) cadence and on a smooth, ﬂuid technique. Next, shift into the big ring and ride moderately hard with both legs for 10 minutes, keeping up the same cadence and the same feel of ﬂuidity. Cool down as in session one.
Stairway to heaven (42 minutes)
3 x 6 minutes of ascending difficulty with 2 minutes recovery
One for building hill strength and mental toughness. Warm up for 10 minutes in the same way as for session one. Shift to the big ring but select a moderate sprocket, such as 22. Resistance should be at about a third of your turbos maximum. Ride moderately hard. After three minutes, shift up two gears and try to maintain the same cadence for a further two minutes.
Finally, shift up another two gears and ride hard for a minute out of the saddle. Drop to the small chainring, drop the resistance and recover with easy spinning for two minutes. Shift back to the big ring but this time perform the three-minutes, two-minutes, one-minute sequence with two more clicks of resistance. Recover for two minutes again and then work through the 3-2-1 once more, again cranking it up by two clicks. Cool down as in session one. Be warned, though – this is a toughie.