Why Turbo Train?
Sometimes is just not possible to get out on a long bike ride. Turbo training is a great option, especially if you have childcare responsibilities, are short of time or need to train at night. A turbo trainer is a relatively inexpensive and compact piece of kit which effectively turns your road bike into an exercise bike – perfect for improving leg strength and endurance.
You will get very warm on the turbo, so wear lightweight kit. Pop a full water bottle onto your bike, have a towel handy and open a window to let to cool air in.
Set up a cooling fan directed at your legs. Tie back long hair and prepare to sweat (protect your bike frame from sweat with aforementioned towel).
Switch off your phone, go to the loo first, and put yourself into ‘Do not Disturb’ mode. Once you start, you’ll not want to stop!
Entertainment is good: I’m quite happy watching an hour of Netflix, then the second hour listening to favourite tunes (music and remote controls set up on a table next to the bike). ‘Road to Nowhere’ by Talking Heads is appropriate.
You can also use turbo specific apps to race others from your living room. Zwift is a popular racing app for staying motivated.
You can do interval training on the ride, switching up and down gears. Cycling World magazine online has a plethora of turbo workouts to choose from to keep you engaged.
Use a heart rate monitor / cadence monitor to ensure you’re at the correct exertion level.
Have an exercise book nearby to write down post-ride notes. What would you do differently next time?
Schedule your training rides in your diary to make sure they happen.
If you’d like a comprehensive guide to turbo training, I recommend ‘The Obree Way’ by maverick cycling champion Graeme Obree.
