Turbo Training
Whilst stationary riding is as exciting as watching paint dry for most single track loving mountain bikers it has many advantages, particularly during the winter months when the weather and darkness can be disruptive to normal training.

For experienced riders looking to get the edge on their training in the pre-season months, a turbo trainer is essential for helping you to be in peak condition for your first event. It is perhaps less essential for those new to mountain biking, as there will be more benefit from just getting out there, riding the trails and developing bike handling skills.

The best thing about turbo trainers is convenience. You can avoid the rain and dark yet still do a quality workout in the comfort of your front room. They also provide an excellent way of practicing pedaling technique, as they are smooth and consistent.

The main drawback of stationary cycling however, is the monotony! But there are ways to make it bearable. Get a few friends with turbos and train together or turn on the TV or stereo. The best technique is to have a structure to your workout, such as the sessions shown below and the time will fly (honest!).

There are a huge variety of trainers available on the market these days - ranging from the flywheel type to quiet magnetic rollers. It is not necessary to buy the most expensive model when you are starting out, so decide your budget and choose a basic design that will still do the job. Other useful accessories at a later stage are a heart rate monitor and a cadence meter, but these are really not essential unless you are into your gadgets! You will need to put a slick tyre on the rear wheel of your bike or use a road bike if you can. Remember to drink plenty whilst you are exercising indoors and have a towel ready to wipe off all that sweat! Look at turbo training as your secret weapon – it can be hugely effective when done regularly and will give you an incredible high quality, time efficient workout.

Example workouts

1) 20 minutes easy spinning (great recovery session, the day after a long ride)

2) 5-mins warm up
One legged cycling drills (see pedalling technique)
30secs left leg / 30secs right leg / 1min both. Repeat 5 times
10 mins mod hard pace at high cadence
5 mins cool down
= 30 minutes

3) 5-mins warm up
1 minute hard / 1 minute easy pace. Repeat 5-10 times.
5 mins cool down
= 20-30minutes

4) 5 mins warm up
30 minute time trial (put bike computer on rear wheel – go hard and fast for 30minutes and see how far you get)
5 mins cool down
= 40 minutes

5) 5 mins warm up
6 minutes moderately hard, 3 minutes easy. Repeat 3 times
5 mins cool down
= 37 minutes

6) 5 mins warm up
3 mins mod hard pace (easy gear), 2 mins mod hard pace (mod gear), 1 min mod hard pace (high gear) Keep cadence up. Easy cycle in easy gear for 2 mins then repeat 3 times.
5 mins cool down.
= 34 minutes

As with the rest of the training programme, high intensity interval sessions should take place in the early season and peak periods. During the base and preseason periods avoid workouts 4-6.

Be creative with your turbo training sessions – the more structured the workout, the quicker the time will pass!