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The beginner's manual for turbo-training



Cyclists who are determined to train through the winter have four options. One is too hard against the freezing weather, another is decamping to warmer climates if you have the budget and the time.

However, most retreat inward, some to an exercise bike, but too many to a turbo trainer. The latter has several advantages over the previous one – turbo trainers are smaller, cheaper and let you ride your own bike for a more realistic feel. Choose an intelligent turbo trainer and you can link it to virtual training apps like Zwift or TrainerRoad to make your indoor rides even more attractive. who represented the Great Britain Cycling Team at the UCI Para-Cycling Road World Cup and is an ambassador for Wahoo, whose excellent indoor coaches are in the high-end range of our selection of the best turbo-trainers.

What equipment do you need to start turbo-training?

If you make the obvious, a bike and a good turbo are essential! Direct driving coaches are really good because they literally take the rear wheel out of the equation, which means you do not wear a tire and slip hard. The useful additions include a good fan that keeps you cool, and music to keep you in the mood, of course!

Smart turbos are amazing because they connect to your computer or iPad and can use the many different training platforms that are now available Keep focused and motivated while you work indoors.

How much do you have to spend on a turbo trainer and what do you get when you spend more?

A simple turbo will start at £ 200, but with smart coaches Start at around £ 500- £ 600 and can cost over £ 1

,200. The more you spend, the more exercise options are available, especially if you use platforms like Zwift or TrainerRoad. Smart trainers are really good at value, which is a bonus.

Are there any mistakes beginners make when they start turbo-training?

A beginner's mistake would not be the question of how to recharge an indoor workout. Before you start, be sure to have a drink and maybe an energy gel on hand to guide you through the workout. Otherwise, make sure you have a towel!

Could you recommend training that people can use to start turbo training?

This session lasts about an hour and gives you a good workout, assuming you know your functional threshold power (FTP), which is the highest performance you can sustain over 45 to 60 minutes.

  1. 10-15min warm-up
  2. 4min on the threshold – 90% of your FTP – with 10 second sprints every 2min
  3. 4min recovery
  4. repeat steps 2 and 3 four times
  5. 10min warm up

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