Training Workouts
Scientific Coaching Resources from Cycle Coach
Dr Auriel Forrester
Training workouts : click on the links below to access the file : most are in pdf format so you will need "Adobe Acrobat Reader" to view PDF files. Download this here.
These workouts are divided into two groups : general training advice and indoor training workouts (Turbo Training Sessions and Spindoctor). Many of the latter are from the Spindoctor Series and accompanying music CD's are available.
General Training Advice
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Topic: Basic weight training / cardio workout
Details: A basic combined cardiovascular and weights workout. |
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Topic: Advanced weight training
Details: A more strength specific workout for incorporatine only when specified in your programme. |
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Topic: Group Riding
Details: Want to keep within your training zones but don't want to miss out on the club run : some tips on combining both! |
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Topic: Xmas Training 2009
Details: With the near two week holiday over Christmas and New Year it is difficult to plan out a specific training programme. Training recommendations for the Christmas period. |
Indoor Training
Turbo Training Sessions
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Topic: 54321
GO Details: Turbo training workouts based on the NEW 54321 GO music complitation : only £9.99 EMAIL TODAY to order |
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Topic: **NEW**
ITS COLD OUTSIDE !! Details: Indoor training sessions for when the weekend weather won't co-operate. |
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Topic:**NEW**WINTER
TRAINING SESSIONS 2007-8 Details: Additional longer, steadier turbo sessions for those dark nights and frosty weekends. |
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Topic:
Speed Intervals
Details: Short sharp sessions for summer speed work : road or turbo. |
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Topic: Indoor Training Workouts
Details: Runs files for the Tacx i-magic / catalyst to use in conjunction with Spindoctor and / or your training programme. Also includes details for other turbo trainers. |
Spindoctor Overview
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Cover |
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Contents |
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1. Introduction |
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2. Spindoctor Role |
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3. Spindoctor Intro |
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Authors |
Spindoctor Sessions
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Topic: Morning After
Details: Pre or Post-Race Workout or active recovery session. The aim of this session is very simple: to prepare the body for a race or to assist the body in returning to “normal” post-race or after a hard couple of days training. |
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Topic: Power Road
Details: Power is a combination of speed and strength. Power workouts where you alternate between speed intervals and strength intervals to develop power. |
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Topic: Power Short
Details: Power is a combination of speed and strength. Power workouts where you alternate between speed intervals and strength intervals to develop power. |
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Topic: So So Long
Details: An endurance based session - a bit harder than Take It Easy but a steady yet thorough tempo training session. |
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Topic: Spindoctor Fitness
Details: Weight training and conditioning workouts for use with spindoctor music Cd's. |
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Topic: Spindoctor Max
Details: Not really designed as a training workout. Included so that you can estimate your maximum heart rate, your threshold heart rate and hence your levels of training. |
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Topic: Cracking Sprints
Details: This session forms an important part of a training programme as it aids the development of the fitness needed for fast and efficient acceleration. |
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Topic: Take it Easy
Details: Active recovery is an important element of every riders training programme. This routine has been specifically designed for avoid boredom and can be adapted to an individual own needs. Also serves well as a steady base level ride for when the weather is poor. |
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Topic: Lla Emmig
Details: The aim of this session is to improve your capacity to use big gears : the ability to turn a bigger gear faster means you're more POWERFUL. |
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Topic: Keep it Going
Details: A progressive workout covering all levels from easy through to race pace and beyond. Ideal as a monthly test session as well as a valuable all-round workout. |
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Topic: Gimme More
Details: The aim of this session is to improve your muscle capacity to turn a bigger gear smoothly and without undue fatigue. |
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Topic: Gimme All
Details: The aim of this session is to improve your capacity to use high cadences at reasonable loads (gears). Fairly conventional interval session with periods of high workload and then easier recovery elements. |
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Topic: 4+1 Winter Version
Details: A good substitute for a mixed pace winter ride; very little recovery and plenty of variety to help the time pass by quickly yet productively. An easy session to extend from 45mins to 1hr 30mins. |
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Topic: 5-3-1 Winter Version
Details: Another good substitute for a mixed pace winter ride; very little recovery and plenty of variety to help the time pass by quickly yet productively. An easy session to extend for a longer session. |
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Topic: Hi-Lo
Details: This session is designed to help improve pedalling technique and build power capabilities. By mixing high cadence / low resistance spinning with low cadence / high resistance strength work all aspects of riding are developed. The intensity of this session should be varied depending on the season and fitness levels. |
Spindoctor Extras
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Topic: Winter Turbo
Details: These can either be done to the spindoctor music CDs or use you own music or simply time the sessions yourself! |
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Topic: Back & Forth
Details: A long, fairly steady session(endurance / stamina). This is an ideal session for those dreary winter evenings or frosty weekends. |
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Topic: Pedal Power
Details: Guide to achieving your optimum pedalling speed. |
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Topic: Power Info
Details: Supplementary information: these notes have been prepared to ensure you get the most out of our Spindoctor turbo programmes. |
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Topic: Recovery Slope
Details: Recovery session: This is an ideal session for tired legs. This session is more of a general light recovery ride. |
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Topic: Up Down
Details: Threshold training: This session is based on sustained work close to your lactate threshold. |
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Topic: Winter Special
Details: As featured in Decembers Cycling Weekly! |
Please note that the turbo training sessions on this page are currently being updated so that all sessions, including Spindoctor workouts will be available to download. If any of the links are not working (ie under -development !!) please let me know and I'll email you the workouts you require.
Note that you will need a password and user name to access these files. This service is available to all Scientific Coaching clients on coaching packages (3months minumum contract) and 1-2-1 coaching days (for a limited period).
Please note that all articles are copyright to Dr Auriel Forrester and Scientific Coaching and may not be reproduced in any form with express written permission of the author
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