Criss-Cross Turbo Sessions
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During the month of March, our indoor bike training programme moves into criss-cross intervals, a variable power workout that changes between Sweet Spot, Threshold and/or VO2Max.
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What Is Sweet Spot Training?
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Sweet Spot training can be effective at improving your fitness. As the name suggests, you’re training at a level that hits the sweet spot between intensity and volume.
Read MoreHow to test your bike Functional Threshold Power (FTP) at home.
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The clubs online turbo sessions are great structured training program to get you ready for the new season. To make the most of them, you need to have an accurate idea of your FTP. Smart Turbo trainers are a perfect tool for this.
If you have access to Zwift, TrainerRoad, Rouvy, Sufferfest, Fulgaz, Road Grand Tours, or one of the other virtual cycling environments you can use their built-in FTP test which does it all for you. You will usually find them in the Workouts section of the relevant software, they typically offer both 20-minute tests or MyRide style Ramp tests, you can use either. All these virtual training platforms offer a free trial, so you can sign up and do your test and see if you enjoy the apps without any commitment. Many Turbo Trainers manufacturers Apps also have a built-in FTP testing procedure.
If you don't have access to the above or want a more straightforward solution then following a good warmup, you can do a 20-minute ride on your turbo at the maximum pace you can consistently hold. You will need your power meter or Smart Turbo connected to its app or your Garmin (or other compatible smartwatch or bike computer) to calculate your average power output.
Read MoreWhy Should I Join a BriTri Online Turbo Session?
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There are lots of benefits to this hour of power. First, just working in a group is motivating and a lot more fun than watching Netflix or Zwift roll by. Secondly, the sessions are structured and progressive—and currently focused on sweet spot training—meaning that they will genuinely improve your cycling capacity over time. Finally, it’s a simple session to include in your day. Just throw the bike on the turbo, log into Zoom and do what you’re told. At the end of the hour you will have had a solid aerobic workout with no mental effort at all.
What Does ‘Sweet Spot’ Mean?
When we’re training for sustained effort on the bike—as we do for what is effectively time trial effort in triathlon—we need to improve our Functional Threshold Power (FTP). Your FTP is essentially the maximum power output your body can sustain for around 60 minutes under race conditions.
Read MoreWhat Do I Need for Online Turbo Training Sessions?
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Updated January 2021.
Now that we have restarted our online turbo sessions, you may be wondering what you need to take part. Indoor bike training has become hugely popular during the pandemic, but it can seem overly complicated. While you can get very high-tech, you don't have to. We’ve outlined two simple options and what you’ll need to get started.
Basic Setup
With this setup, the coach will give you an effort level, such as 7/10 or 8/10, plus the time you will be maintaining it. All you have to do is adjust your resistance to reflect that effort level, and follow their instructions.
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