TRAINING TIPS (cycling)

When taking part in any  Physical Activity always consult your Doctor before commencing any training plans or programmes.

RUSSIAN STEPS
TURBO SESSION

10 TO 15 MIN WARM UP
…………………………………………….
HARD EASY
15 SEC 45 SEC
30 SEC 30 SEC
45 SEC 15 SEC
60 SEC 60 SEC
60 SEC 60 SEC
45 SEC 15 SEC
30 SEC 30 SEC
15 SEC 45 SEC
…………………………………………….
3 TO 4 MINUTES RECOVERY
THEN REPEAT
3 TIMES GIVES A GOOD HOUR SESSION
USE BIG GEARS FOR HARD SET
52 X 13
USE 52 X 20 FOR EASY SET
10 TO 15 MINS COOL DOWN

Turbo session
speed work

5 minute warm up
52 x17 @ 100 RPM

…………………………………………

20 SECONDS MAX @ 90 TO 100 RPM
40 SECONDS REC

REPEAT 10 TO 20 TIMES
IN A BIG GEAR !!!! In the 20 second sets
…………………………………………….

5 TO 10 MINUTES COOL DOWN

TURBO SESSION
STRENGTH & POWER

5 MIN WARM UP
…………………………………………….
½ MIN @ MAX ½ MIN REC

1 MIN @ MAX ½ MIN REC

1 MIN @MAX 1 MIN REC

2 MIN@ MAX 1 MIN REC

2 MIN @ MAX 2 MIN REC

2 MIN @ MAX 1 MIN REC

1 MIN @ MAX 1 MIN REC

1 MIN @ MAX ½ MIN REC

½ MIN @ MAX ½ MIN REC
…………………………………………….
5 TO 10 MIN WARM DOWN
USE BIG GEARS 53/15-12 in the Max sets
90 TO 100 REVS PER MIN 
 

How Fix a Puncture

follow the link below

http://www.spanglefish.com/1485triclub/documents/Training/fixing%20a%20puncture.pdf