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End of Season? – Five turbo sessions to try.

By in Sports & Fitness Comments Off on End of Season? – Five turbo sessions to try.

With advances in sports science and testing many of the old rules we have come to rely on for performance development may no longer apply.

Science laboratories and sports institutes around the world are publishing new research daily questioning the relevance of existing theories.

Among the most common of these is the relevance of long training rides. Whilst they have a place in any training regime they are no longer to be considered in isolation, more miles doesn’t necessarily mean better performance. Psychological milestones, the 100 club for example, are relevant targets for motivation but have limited physiological effect.

It has been proven however that 20 minute high intensity intervals i.e. above 90% effort help to develop anaerobic capacity (the maximal point at which adenosine triphosphate (lactic acid) can be resynthesized by the body) by as much as 28% where moderate intensity long miles will not. Continuing from this max efforts (100%) of 20 to 60 secs will develop vo2 Max (your body’s ability to absorb, distribute and utilise oxygen).

These intervals can be added into road sessions but are more commonly used during indoor training sessions on turbo trainers or in spinning classes.

To discover more on the relevance of high intensity training and its relevance in cycle performance take a look at British Cycling’s Insight Zone.

With the autumn and winter upon us now is the time to think about indoor training to support your Bike Adventures trip. Listed below are 5 Turbo Training sessions to mix things up. Try to add one or two sessions a week to compliment your road riding.

If you are off to Bhutan this autumn with Bike Adventure’s on their Mountain Bike trip I will see you there. I need to get on the turbo!

 

NOTES TO AID TURBO SESSIONS

Rear cassettes come in numerous forms (9/10/11 rings) of differing teeth ratios, the sessions below are based on 10 ring cassettes but can be adapted to match your setup. Always use the larger ring as your start point for warm up and progress from there.

Bike cogs

It is more appropriate to manage turbo sessions by RPE (rate of perceived effort) and specifically % MHR (percentage of maximum heart rate) where possible.

Maximum heart rate can be approximated using the calculation 220 – Age = MHR. However more accurate results can be achieved through specific heart rate or vo2 testing.

FOR YOUR GUIDANCE:

TRAINING ZONE

 

%MHR

RPE

RECOVERY

 

<60%

0-1 EXTREMELY EASY

ZONE 1:

BASIC ENDURANCE

60-65%

1 VERY EASY

ZONE 2:

ENDURANCE

65-75%

2 QUITE EASY

ZONE 3:

TEMPO

75-82%

3-4 MODERATE

ZONE 4:

THRESHOLD

82-89%

5-6 HARD

ZONE 5:

VO2 MAX

89-94%

7-8 VERY HARD

ZONE 6:

NEUROMUSCULAR

94-100%

9-10 EXTREMELY HARD

 THE TURBO SESSIONS DETAILED BELOW SHOULD BE FOLLOWED AS CLOSELY AS POSSIBLE BUT YOU MUST TAKE INTO CONSIDERATION YOUR HEART RATE RECOVERY, YOU MAY NOT ALWAYS REACH THE TARGETS SET HIGH OR LOW. MAKE ADJUSTMENTS TO ACCOMMODATE YOUR ABILITY.

Turbo Cycling trainer

TURBO 1 – PROGRESSIVE GEARS

Progressive Strength and resistance session – Hill Simulation – Cadence 90rpm – Effort 60 to 90% progressive

12 min – Ring 1 (Largest)

60%

ZONE 1

11 min – Ring 2

   

10 Min – Ring 3

   

9 Min – Ring 4

   

8 Min – Ring 5

PROGRESSING TO

 

7 Min – Ring 6

   

6 Min – Ring 7

   

5 Min – Ring 8

   

4 Min – Ring 9

   

3 Min – Ring 10        

90%

ZONE 5

5 Min Recovery – Ring 1

   

 75 Min Total (this session can be simply progressed by increasing the start minutes and decreasing accordingly with ring change)

 

TURBO 2 – MINUTE MADNESS

High intensity sprint intervals – Cadence 90rpm – Effort maximal at interval

5 Min – Ring 1 (Largest)

Warm up

65%

ZONE 1

5 Min – Ring 2                  

Warm up

70%   

ZONE 2

5 Min – Ring 4                

Warm up

75%   

ZONE 2

       

2 Min – Ring 5

Recovery

75%   

ZONE 3

1 Min – Ring 10 (Smallest)

INTERVAL MAX EFFORT

100%

ZONE 6

Repeat 10 times

     
       

5 Min – Ring 4                    

Cool Down

75%

ZONE 2

5 Min – Ring 2    

Cool Down

70%

ZONE 2

5 Min – Ring 1 (Largest)  

Cool Down

65%

ZONE 1

 60 Min Total (to increase the intensity of this session simply change the warm up and cool down rings accordingly)

 

TURBO 3 – SIT/STAND

High resistance technique intervals – Cadence 90rpm – Effort maximal at interval

5 Min – Ring 1 (Largest)    

Warm up

65%   

ZONE 1

5 Min – Ring 2                    

Warm up       

70%

ZONE 2

5 Min – Ring 4                     

Warm up       

75%   

ZONE 2

     

1 Min – Ring 10 (Smallest) – standing

85%   

ZONE 4

1 Min – Ring 8 – seated – INTERVAL MAX EFFORT

100%

ZONE 1

1 Min – Ring 5 – Recovery   

75%

ZONE 3

Repeat 10 times

   
     

5 Min – Ring 4                     

Cool Down    

75%   

ZONE 2

5 Min – Ring 2                    

Cool Down     

70%

ZONE 2

5 Min – Ring 1 (Largest)    

Cool Down

65%   

ZONE 1

60 Min Total (to increase the intensity of this session simply change the warm up and cool down rings accordingly)

 

TURBO 4 – AEROBIC

Progressive aerobic intervals – Cadence 90rpm – Efforts at % Max Heart Rate

10 Min – Ring 1 (Largest) Warm up

65%

ZONE 1

     

2 Min – Ring 6                                               

Progress to 70%

ZONE 2

6 Min – Ring 6

Hold at 70%

ZONE 2

2 Min – Ring 7

Progress to 75%

ZONE 3

6 Min – Ring 7

Hold at 75%

ZONE 3

6 Min – Ring 8                                              

Hold at 80%

ZONE 4

Repeat 3 times

   
     

2 Min – Ring 4 – Recovery                           

65%

ZONE 1

 

90 Min Total (to increase the intensity of this session simply increase the times of the held efforts)

 

TURBO 5 – RUSSIAN STEPS

High Intensity short intervals – Cadence 90rpm – Maximal Efforts

5 Min – Ring 1 (Largest)    

Warm up

65%   

ZONE 1

5 Min – Ring 2                    

Warm up       

70%

ZONE 2

5 Min – Ring 4                     

Warm up       

75%   

ZONE 2

     

15 Sec Max Effort / 45 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

20 Sec Max Effort / 40 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

25 Sec Max Effort / 35 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

30 Sec Max Effort / 30 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

35 Sec Max Effort / 25 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

40 Sec Max Effort / 20 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

45 Sec Max Effort / 15 Sec Recovery Spin – Ring 9

100% / 75%

ZONE 6 / ZONE 3

7 Min – Ring 4 – Spin recovery to allow for maximal effort

70%

ZONE 2

Repeat 2 times

   
     

5 Min – Ring 4          

Cool Down

75%   

ZONE 2

5 Min – Ring 2                    

Cool Down    

70%

ZONE 2

5 Min – Ring 1 (Largest)    

Cool Down    

65%   

ZONE 1

 58 Min Total (to increase the intensity of this session simply add additional Russian steps)

Coast to coast holidays: the Bike Adventures way

By in Road Cycling Holidays Comments Off on Coast to coast holidays: the Bike Adventures way

Group of people on their bikes about to start their coast to coast holidayAs a small island, the UK provides the perfect backdrop for coast to coast holidays (C2C) as well as ‘end to ends’. Many cyclists are keen to tick each of these challenges off their bucket lists; here at Bike Adventures we were left unsatisfied by the trips published in the guidebooks so came up with our own.

We felt that existing routes were too short and repetitive, and they didn’t make the most of the beautiful scenery that England has to offer. Our own unique routes are the result of our discord and will take you (and your bike!) from the East coast of England to the West coast.

Our main coast to coast holiday route covers just over 360 miles and, depending on the tour you select, can take anything from 5 to 14 days! We wanted cyclists to be able to truly experience the diverse nature of the English landscape so we have carefully devised routes that meander through beautiful villages, follow the shimmering canals and experience the undulations of the countryside in one tour. There really is no better way to experience this landscape than on a bike!

Our main C2C trip begins in Lowestoft on the North Sea coast, the most easterly point in the UK. From there we head inland and travel through pretty villages and past canals and windmills into Cambridgeshire. Where possible, we try to avoid major roads and towns with safety in mind – this brings the added benefit of time and space to fully appreciate the scenery with its changing aspects depending on the weather.

Cyclist riding through green English countryside during a coast to coast holidayWe then weave our way through central England’s rugged countryside where you’ll notice the route becoming increasing hilly as we approach Northamptonshire. If you are an inexperienced rider but the coast to coast is on your wish list, do make sure that you have prepared for the hills you’ll encounter – our guides will also be there for moral and material support all the way.

The route takes you through Shakespeare’s birthplace in the historic town of Stratford-upon-Avon and then into the north of Worcester. As we approach Herefordshire and cross the border into Wales, the riding gets a little more challenging but the stunning scenery you’ll encounter will more than make up for it.

Our end point, St David’s Head, juts out into the Irish Sea and is considered the most western point in the UK. The small town of St David’s, with its dramatic coastline and spectacular sea views has been a major place of pilgrimage since the Middle Ages and is a fitting place to end our trip. Raising a glass at the end of the tour is exhilarating – another achievement in the bag, lifelong friends made and legs like jelly, what more could you want from a cycling holiday?

If you would like to tackle our coast to coast route, take a look at the range of tours we have to offer. Our tour guides are knowledgeable and have an infectious enthusiasm that fills every trip with fun and adventure.

If you have any questions or would like to discuss your cycling holiday in more detail, please don’t hesitate to get in touch.

Cycling Holidays UK

By in Road Cycling Holidays Comments Off on Cycling Holidays UK
 

Riding the iconic UK Land’s End to John O’Groats

 

LEJOG end to end cycle map

Cycling holidays – Land’s End to John O’Groats

 

Nothing… tips the balance against the enjoyment of a cycling tour through England today. Immediacy of contact with all the country sights and sounds, with the oddities and endless beauties of by-road village, the placidity or weekly bustle of unsophisticated market town…”

So wrote Frederick Alderson (England by Bicycle) in 1974. What was true of cycling holidays in 1974, remains true of cycling holidays today – if you know where to ride! Indeed, if you know which routes to take it is possible to cycle from Land’s End in Cornwall to John O’Groats at the northern tip of Scotland (the iconic UK ‘End to End’ ride) mainly on quiet roads, while taking in some of the most scenic countryside in the UK.

And the English countryside is truly scenic – gently rolling hills, verdant fields and hedgerows, foreboding mountains, tranquil lochs, thatched cottages, shifting patterns of light and colour, ancient pubs, the list goes on! Even the weather (at the right times of the year!) lends itself to the perfect cycling holiday, being rarely too hot or too cold. In short, a tour through the UK, particularly by bike, should be on everyone’s bucket list.

Bike Adventures has been running ‘End to End’ (also know as the LEJOG) cycle tours for 14 years. We have helped hundreds of  people to realise their dream of cycling the UK from top to bottom. To be clear, riding the ‘End to End’ in 2 weeks is a significant challenge but with our expert support it is something our clients nearly always achieve, and never forget.

Our latest route runs from Land’s End, along the north Cornish coast, across the wilds of Bodmin Moor and Dartmoor, and up through the famous Cheddar Gorge. We cross the magnificent bridge over the River Severn and continue north through the lovely rolling countryside of Herefordshire and Shropshire. We then head through the beautiful countryside of northern England, passing through the Yorkshire Dales and the Eden Valley in Cumbria. After crossing the Scottish border we continue across the Southern Uplands to Glasgow, passing through the centre of the city on local cycle paths. We then enter the wilds of northern Scotland, passing close to Ben Nevis, the UK’s highest mountain, and along the shore of Loch Ness on the way to the small settlement of John O’Groats.

Our clients have the option to choose a fully supported tour, with expert guides, vehicle support, accommodation, and luggage transportation; or an independent tour where we will plot the route, provide ‘turn by turn’ directions and pre-book all your accommodation. These wonderful tours can also be completed in a variety of times (from a very challenging 9 days, to a very relaxed 21 days) and, indeed, in the reverse direction.