Turbo training advice - 13-01-2010
Hi everyone,
A note of caution if some of you are training on the turbo in an unheated area.
Even if you are dressed up like a Turkey it's a good bet that you blood will be thicker than if training in the warm - relatively speaking - than a garage at some 2 degrees C. So don't line yourself up for a heart attack do it in the warm with a 15 minute min warm up.
I don't recomend you doing 10 miles TT's either rather some intervals at 90 to 100 rpm of no more than 6 mins. To add a bit of change why not ride some intervals out of the saddle in a highish gear but remember keep the body in line with the bike rather than rocking from side to side otherwise the bike might be unduly stressed as it wasn't designed to be held ridgely at the back and have the frame twisted side to side.
Practice your pedaling so as to get as smooth an action as possible, no sense of any part of the revolution being more or less effort than any other point. Imagine your quadracep-thigh-muscles extending the lower leg as in kicking a football rather than stamping down on the peddle, have foot slightly pointing down at the toe whilst doing the downward part of the pedal revolution. On the upward part imagine you are stepping over obstacles with a weigh tied to the front of the foot so you feel consious of lifting with both the thigh from the hip and the foot trying to get out of the shoe.
Dont' sit back and wait for the weather to improve and have those muscles you have been looking after for weeks go soft on you. This also goes for the capilaries feeding the muscles.
Cheers
Ed - ABCC and BC 'club coach'
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