Are you finding that winter is dragging on a little bit? Us too. The big freeze outside sometimes makes the idea of going for a pedal pretty off-putting. However, it’s often said that ‘medals are won over winter’ – and even if you’ve not got your eyes on an Olympic gold you can still reap the rewards of some power hours on the indoor trainer this season.
Training indoors – on a turbo trainer, rollers, static bike or watt bike – means you can fully concentrate on the task in hand. You don’t need to watch out for ice, wet drains, or drivers and you can’t freewheel. As a result, constant pedalling makes indoor training very time efficient.
We’d never recommend that you just get on the turbo and pedal, though – you need a session plan to keep you motivated and help you get the most from your time on the trainer.
If you’re mega short on time, we’ve got some sub 30 minute sessions here, and if you’re after real gut busters, try our pro-worthy turbo sessions outlined by serious cyclists who use them. But there’s more.
Below, we’ve got five sessions specifically designed to help you develop those fast twitch muscle fibers that enable powerful and explosive movements. And some others that will develop your ability to put that explosivity to good use. In other words, they’re your key to winning the sprint – be it a bit of fun between your mates on a group ride, or at the end of your first race this season.
Before you start any of these sessions, make sure you’ve got some motivational tunes to keep you going, a towel to mop up the sweat, and a fan to prevent you from overheating. Aim to mix these sessions with easy recovery rides, too – because it’s when your body is resting that it actually gets stronger.