Turbo Training Sessions at the Train Station

23 Sep 2015

Train Station, the new gym on the Station Road in Maghera is providing a
Turbo Spin class which is designed to help alleviate the boredom of winter
turbo training.

Aimed at road cyclists of all levels, the classes will be particularly
beneficial to any cyclist who has yet to invest in a turbo trainer and is
not familiar with standard training methods.

It's hoped that more experienced cyclists might also attend the classes, if
not for the training, the sessions will provide an opportunity to train with
friends (and rivals) during the long, dark winter nights.

Train Station's Keiser Bikes are the best in the industry. Unlike standard
spin bikes, they have 24 gears and monitors which provide power, cadence
(RPM), and time.
The bikes are compatible with Polar Heart Rate monitors. Cyclists are
welcome to bring their Garmins.

The first class starts tonight (Tuesday Sept 22) at 8pm. For a full timetable of classes visit Train Station's Facebook page.

To get an idea of what's on offer, Paddy Heaney has sent us tonight's session which is below.

Tonight’s Turbo Spin

Warm Up

1 minute fast pedal in light gear
1 minute easy spinning
2 minutes fast pedal
1 minute easy spinning
1 minute maximum intensity – bring to max over 30 seconds then hold
2 minutes easy spinning recovery
1 minute maximum intensity
4 minutes easy spinning

Main Set

‘Sweet Spot Intervals’
Working at 75% to 80% of maximum heart rate

or

83% to 97% of threshold (Functional Threshold Power)

3 x 10 minutes with 5 minutes recovery

Cool Down
Easy ride

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