Cycling Turbo Training for Beginnersa quick start guide to cycling indoors to explode your fitness fast. (20 interval workouts included).
by Rebecca Ramsay
Reviewed by Nick Dey
Cycling Turbo Training for Beginners is written in no-nonsense, ‘does what it says on the tin,’ prose and offers the novice indoor cyclist – of whom there has been an exponential population explosion this delightful winter – plenty of valuable and pragmatic advice on how to, as the Amazon Kindle page Amazon Kindle page
“get you up and running quickly and efficiently with turbo training so you can maximise your fitness when you can’t get outdoors for cycling training.”
The guide begins with a useful introduction by Rebecca and succinctly contains her raison d’être; the essence of which is to help those cyclists who feel intimidated and overwhelmed by the prospect of indoor cycling, offer a purpose to their turbo training and, not least, to inspire them to give the turbo a prolonged go (not just a session or two!)
The book begins by addressing the obvious in Section 1: what equipment do I need for Turbo Training? It covers pretty much everything from the Trainer + your bike (and tyre) through cadence, heart rate and power and onwards to hydration and the use of towels. If you can think it then be reassured, Rebecca has probably covered it. I’ve been using a Turbo for a year or two and still picked up many instantly useful tips.
Section 2 asks the question: What is Turbo Training and why bother? A short section that dispels a few myths and sets the agenda for what follows which is Section 3: Where is best to Turbo Train? Section 4: How do I go about an effective Turbo workout? Is where Rebecca’s experience as a professional cyclist really comes into play. She covers, with justifications, the warm up, the work out, including intervals training, and the cool down. If you think the latter unimportant then look at how many teams are now mimicking Team Sky’s approach (which they themselves introduced from the world of swimming.)
Section 5 hopes to help you overcome the perennial gripe about Turbo Training: 10 Ways to overcome Turbo Training boredom. It is condensed and thus easy to access and contains much that may help all cyclists, irrespective of experience. As does the oft neglected section 7: recovery from Turbo workouts!
So, now you’re familiar with the fundamentals it’s time to choose your Turbo Trainer and section 7: Which Turbo is right for me? Will help you make a reasoned choice, without any insidious marketing hype. Rebecca has ridden many trainers and reviews them without obvious bias, although she does have her favourite(s). What about rollers, I hear you ask? Well, section 8: Rollers versus Turbo Training – which is best? Sheds some light onto the debate and clearly explains the pros and cons of each system.
Ok, you’ve made your purchase and are now rearing to ride. Section 9: understanding pedalling technique and cadence, presents a vital, and sometimes omitted aspect of the sport. It is here you get a taste of Rebecca’s depth of experience and her workout paradigm, that of the structured interval, through a suggested cadence workout. It’s very good, I’ve tried it.
The book closes with a sack full of really well planned and explained Turbo sessions: Section 10: 20 Turbo charged workouts to explode your fitness! It starts with beginners intervals and progresses steadily through various structured-interval programmes: pyramids, negative splits, isolation, crossovers, threshold, power, etc. There is a definite progression here so the novice would be well advised to start with in the lower digits of the workout chronology – many are tough! Simply reading it gives you an insight into how to correctly and usefully structure your training. Riding them will only help you to become a better rider on the road.
An Aside: I notice that Rebecca appears to be using www.trainerroad.com on the book cover to record her sessions. Trainer Road is a superb addition for those of us without a power meter (a review is soon to follow).
This, as Amazon states, is a highly recommended read if you’re new to indoor cycling, or have been turbo training a short while but want professional guidance on how to take your indoor cycling fitness to the next level.
Who is Rebecca and why should I take her advice?
Rebecca Ramsay, nee Bishop, is a former multi-sport athlete: cross country ski champ, international triathlete and international cyclist with elite status who signed as a professional in 1998. She is also a certified personal trainer (NESTA, NCCA accredited).
At present she is a full-time mother of two and is focused on writing on the subject of cycling fitness and training. She also has an active interest in helping mothers become fitter, happier and healthier and plans to write eBooks for this market as well.
Rebecca answers the question – why should I read this guide? I aim to keep my guides short and simple to understand. I know you don’t have time to read a long, detailed science laden cycling book, so I summarise the science and try to give you exactly what you need to know to improve, and I keep the language simple.
If you would like more free cycling training or general fitness help, please visit my cycling website www.easycycling.com. At present on the site I have a FREE 4 Week Winter Training Programme download on sign up to my Ezine.
Additionally, you can find me on my Facebook Page where I’d love to hear from you!
Rebecca has a second eBook that has just been released, it’s available for the Amazon Kindle: The Time-Starved Cyclist’s Training Formula: how to find TIME to train for 100-miles – and NOT get divorced!
A review of this will follow shorty on Cycling Shorts.
CyclingShorts Rating: A real help for the busy novice – and not so novice – ‘indoor’ cyclist, we give it our Star Buy status giving it 100%…. you can’t fault it!
Available for Kindle
RRP £1.99 (Digital)