Bike Training Videos | British Cycling Road to Glory

Bike Training Videos #5: British Cycling Road to Glory

“British Cycling Road to Glory” is the fifth in our series of free bike training videos that are perfect for turbo training workouts.

This cycling documentary tells the story of a momentous year for Team Sky and British Cycling as they chase history on the road and track in 2012. The series is split into 5 x 45 minutes videos making it ideal viewing for turbo training sessions at home.

Not sure what turbo training is or why you should be doing it? Our turbo training tips will help get you started.

Bike Training Videos #5:  Road to Glory

British Cycling Road to Glory – Part 1 – Grand Ambition

Turbo Training Workout:  Endurance

Session Goal: The goal of this session is to improve your endurance through intervals of intense activity followed by active recovery

Set up: As usual get a towel and water bottle set up before you start.

Need to Know:  “Spin Ups”: increase cadence to the point where you bounce in saddle then decrease until you don’t bounce – this is your high cadence sweet spot and you will be able to hold higher cadence as your core strength and pedalling technique improves

Warm Up:

  • 5:00 Pedal easy at 90rpm
  • 5:00 :30 second intervals alternating between 100rpm and 80 rpm

Main Set:

  • 30:00 Zone 2 RPE 10-12 Every 5 minutes alternate between a :30 spin up at RPE 15 and a :30 sprint at RPE 20

Cool Down:

  • 5:00 progressively easier gear finishing in easiest gear, maintain 90rpm

British Cycling Road to Glory – Part 2 – Clean Sweep

Turbo Training Workout: Pacing

Session Goals: The goals of this session is to improve your understanding of pacing your efforts so that you don’t burn all your energy at the beginning of a sportive when your nerves are making you want to go full gas!

Set up: As usual get a towel and water bottle set up before you start.

Warm Up:

  • 5:00 Pedal smoothly at 90rpm
  • 5:00 “Scape the mud off your feet” on the pull back section of the pedal stroke

Main Set:

  • 30:00 Zone 3 RPE 13-15 Alternate between 70 RPM and 100 RPM every 5:00 minutes and hold aero position for the 100rpm intervals

Cool Down:

  • 5:00 progressively easier gear finishing in easiest gear, maintain 90rpm

British Cycling Road to Glory – Part 3 – Iron Men

Turbo Training Workout: Tempo Climbing

Session Goals: The goal of this session is to improve muscular endurance by setting a steady tempo for seated climbing

Set up: As usual get a towel and water bottle set up before you start. Raise your front wheel on a riser by around 10-14cm.

Warm Up:

  • 5:00 Pedal smoothly at 90rpm
  • 5:00 Alternate between 1:00 on left leg and 1:00 on right leg and 1:00 on both legs in between

Main Set:

  • 30:00 Zone 3-4 RPE 13-16 Steady effort seated climbing at 90RPM , focus on good body position, no rocking, bent arms, relaxed upper body, strong core

Cool Down:

  • 5:00 progressively easier gear finishing in easiest gear, maintain 90rpm

British Cycling Road to Glory – Part 4 – Tour War

Turbo Training Workout:  Force

Session Goals: The goal of this session is to increase your leg strength and core strength so that you can apply more force to the the pedal stroke

Set up: As usual get a towel and water bottle set up before you start. Raise your front wheel on a riser by around 10-14cm.

Need to Know: “Low Cadence” training improves leg strength, in order to maintain 70RPM you need to ride in a higher gear than if you were spinning at 90RPM – this effort builds leg strength for steeper climbs

Warm Up:

  • 5:00 Pedal smoothly at 90rpm
  • 05:00 Alternate :30 seconds seated and :30 standing

Main Set:

  • 30:00 Zone 2-5 RPE 10-20 seated climbing at 70RPM – gradually increase RPE until you are all out at minute 28:00 – hold on for the final!

Cool Down:

  • 5:00 progressively easier gear finishing in easiest gear, maintain 90rpm

British Cycling Road to Glory – Part 5 – Beyond Gold

Turbo Training Workout: Muscular Endurance

Session Goals: The goal of this session is to increase your muscular endurance by alternating climbing efforts and recovery

Set up: As usual get a towel and water bottle set up before you start.

Warm Up:

  • 5:00 Pedal smoothly at 90rpm
  • 5:00 “Scape the mud off your feet” on the pull back section of the pedal stroke

Main Set:

  • 30:00 Zone 3-4 RPE 10-16 Alternate between 5:00 seated spinning at 100RPM and 2:00 out of the saddle climbing at 70RPM with 3:00 recovery of 90RPM seated spinning

Cool Down:

  • 5:00 progressively easier gear finishing in easiest gear, maintain 90rpm

Borg Scale: Rate of Perceived Exertion – RPE 6-20

To measure your turbo training efforts and easy low tech way to control yourself is using the Borg Scale of RPE or Rate of Perceive Exertion. The turbo training workouts above use this scale:

  • 6 – 20% effort
  • 7 – 30% effort – Very, very light (Rest)
  • 8 – 40% effort
  • 9 – 50% effort – Very light – gentle walking
  • 10 – 55% effort
  • 11 – 60% effort – Fairly light
  • 12 – 65% effort
  • 13 – 70% effort – Somewhat hard – steady pace
  • 14 – 75% effort
  • 15 – 80% effort – Hard
  • 16 – 85% effort
  • 17 – 90% effort – Very hard
  • 18 – 95% effort
  • 19 – 100% effort – Very, very hard
  • 20 – Exhaustion

Bike Training Videos

Check out the other workouts in our Bike Training Videos series:

Bike Training Videos |A Sunday In Hell

Race Merckx to Roubaix

  • Workout Video: A Sunday in Hell
  • Workout Length: 2 x 45 minutes
  • Workout Goals: Force and Strength

“A Sunday in Hell” tells the story of Paris-Roubaix cycling’s most fabled race.

Bike Training Videos | Mark Cavendish Human Missile

Go Faster with Cavendish

“Mark Cavendish Human Missile”  documents Cav’s struggles in 2009 and his subsequent redemption at the 2010 Tour de France.

Bike Training Videos | Bradley Wiggins A Year in Yellow

Weight Training with Wiggins

  • Workout Video: A Year in Yellow
  • Workout Length: 66 minutes
  • Workout Goals: Force and Core

“Bradley Wiggins a Year in Yellow”  follows Bradley Wiggins through an historic year as he wins the Tour de France and Olympic Gold.

Bike Training Videos | Stars and Water Carriers

The Italian Job

Stars and Water Carriers follows the 1973 Giro d’Italia as Eddy Merckx races through the Italian Alps in search of his 4th Maglia Rosa.

Bike Training Videos | British Cycling Road to Glory

Your Road to Glory

  • Workout Video: British Cycling Road to Glory
  • Workout Length: 5 x 45 minutes
  • Workout Goals: Endurance, Pacing, Climbing, Force, Muscular Endurance

“British Cycling Road to Glory”  is a five-part documentary following an historic year for British Cycling and Team Sky.


Bike Training Videos | Road to Paris

Ride Clean!

  • Workout Video: Road to Paris
  • Workout Length: 50 minutes
  • Workout Goal: Functional Threshold Power

“Road to Paris” follows Lance Armstrong as he pursues his 3rd Tour de France victory in 2001. Take out your anger with this tough Threshold session!

Bike Training Videos - Bradley Wiggins A Very British Champion

A Very British Champion

“Bradley Wiggins a Very British Champion” follows the self styled Kid from Kilburn to Tour de France victory.

Bike Training Videos Orica GreenEDGE

Aussies Abroad: Orica GreenEDGE

  • Workout Video: Orica Green EDGE
  • Workout Length: 50 minutes
  • Workout Goal: Muscular Endurance

“Aussies Abroad Orica Green EDGE” tells the story of how Australia’s dream came true; the birth of it’s first World Tour cycling team.

Turbo Training Work Outs in a Binder

These turbo training sessions are adapted from an excellent resource we recommend you buy; Workouts in a Binder for Indoor Cycling

Features:

  • Sweat proof lamination
  • Compact format rests on handlebars
  • 60 sessions building skills, force and endurance


Sportive Training Plan

Free Sportive Training Plan

Are you in training for a sportive? Use our free 12 week Sportive Training Plan to get you in the best possible shape for your sportive challenge. Simply fill the form below and we’ll send you your free training plan:

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