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Winter Turbo Training
Introduction
This plan starts in October and will bring you
to a peak in March after which a programme of maintenance can take over. Benchmarks need to be completed before the
end of September and are to be repeated every 4 to 6 weeks. If your race season starts later in the year,
then all you need do is start the programme later as necessary.
The programme is split into two major parts of
Base and Build and a short Peak section is included just before the end. Each week will have two or three specific
sessions of varying length and intensity depending on its purpose. The shortest session will be 60 minutes and
the longest 110 minutes. Intensities
will range from recovery (RPE 9) to “Oh sh*t this is hard!” (RPE 18+).
Benchmark
A benchmark test can be carried out on the road
with a known course, of about 10 miles, repeated under similar conditions each
time. Alternatively, if you have you
cycle computer taking readings from the rear wheel do it on your turbo over 10
miles.
The purpose of the benchmark is to provide a
measure of performance that lets you see the progress you are making.
Base Training
- Duration 13 Weeks
October to December
Includes 3 mesocycles. It will build your endurance, strength &
speed, plus muscular endurance in latter stages. This period of training ends with the Xmas
holidays. What training you do that week
is between you and your conscience!
Endurance training to be provided by sessions
that include:
·
Recovery
·
Aerobic
·
Variable
intensity, to simulate a fixed gear ride
Strength training to be provided by sessions
that include:
·
Moderate
seated climbs
·
Long
seated climbs
Speed training to be provided by:
·
Maximum
cadence intervals
·
Single
leg
·
Form
sprints
Muscular endurance training to be provided by:
·
Tempo
in aero position
·
Cruise
intervals
Base Cycle Durations
Base 1
Week 1
- 120 minutes
Week 2
- 132 minutes
Week 3
- 145 minutes
Week
4 -
160 minutes
Base 2
Week 1
- 120 minutes
Week 2
- 145 minutes
Week 3
- 160 minutes
Week
4 -
175 minutes
Base 3
Week 1
- 120 minutes
Week 2
- 160 minutes
Week 3
- 175 minutes
Week 4
- 193 minutes
Week
5 -
212 minutes
Build Training
- Duration 8 Weeks
January to Febuary
Includes 2 mesocycles. Endurance training reduces through the
programme to less than 50% as intensity increases. Muscular endurance training increases, speed
training is replaced by speed endurance and power training is introduced. Some workouts will be triathlon / duathlon
specific brick sessions.
Endurance training to be provided by:
·
Recovery
·
Aerobic
Strength training to be provided by:
·
Long
seated climbs
·
Hill
repeats, seated & standing
Muscular endurance training to be provided by:
·
Cruise
intervals
·
Hill
cruise intervals
·
Intervals
increasing from aerobic to threshold
·
Long
Threshold
Speed endurance training to be provided by:
·
Speed
intervals with full recovery
·
Speed
pyramid intervals with full recovery
·
Hill
intervals with full recovery
Power training to be provided by:
·
Jumps
·
Hill
Sprints (Ouch!)
Build Cycle Durations
& Relative Intensities
Build 1
Week 1
- 120 minutes @ intensity 1
Week 2
- 120 minutes @ intensity 2
Week 3
- 120 minutes @ intensity 3
Week
4 -
120 minutes @ intensity 4
Build 2
Week 1
- 120 minutes @ intensity 1
Week 2
- 120 minutes @ intensity 3
Week 3
- 120 minutes @ intensity 4
Week
4 -
120 minutes @ intensity 5
Peak Training
- Duration 2 Weeks
March
Reduce volume but maintain intensity, including
taper. Endurance is now less than 25%; muscular
endurance & speed endurance dominate.
Home The Rest of Your
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