Bike Training Videos | A Sunday In Hell

Bike Training Videos #1: “A Sunday In Hell”

“A Sunday In Hell” is the first in our series of bike training videos that are perfect for turbo training workouts. This cycling documentary directed by Jørgen Leth is just over 90 minutes long and so could be split over two focused 45 minute sessions.

…drops you into the cobblestone dust, soaks you in sweat and fetishizes the suffering of the world’s greatest one-day race.

Bicycling Magazine

Chase Cycling Legends Over The Paris-Roubaix Cobbles

Bike Training Videos | A Sunday In Hell A Sunday In Hell tells the tale of the 1976 Paris-Roubaix, perhaps the most feared of the Spring Classics. From the peloton cruising through beautiful tree lined back roads, the thrashing mayhem of the cobbles to the finale in the Roubaix Vélodrome this cycling classic will keep you spinning.

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

Your Turbo Training Workouts

Split your sessions into 2×45 minute workouts two days apart to keep yourself fresh and motivated to find out who wins the race!

Session 1: Force – 45 minutes

Session Goal: The goal of this session is to improve leg power through a graduated Force workout. Aim to finish strongly to build the habit of completing rides with a negative split.

Set up:  You’ll need a cadence enabled bike computer for this session. Get a towel and water bottle set up before you start.

Warm Up:

  • 5:00 Pedal smoothly at 90rpm
  • 15:00 Isolated leg training
    • 1:00 left leg only
    • 1:00 both legs
    • 1:00 right leg only
    • 2:00 Rest Interval – easy both legs
    • Repeat x 2 to complete the warm up

Main Set:

  • 10 x :30
  • 5 sets of :30 seconds at 70rpm at 80% or hard effort
  • 5 sets of :30 seconds at 70rpm at 90% or very hard effort
  • 1:30 Rest Interval between each set

Cool Down:

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

 Bike Training Videos #1: A Sunday In Hell


Note: The full length version has been removed from YouTube but you can buy a DVD of A Sunday in Hell

Session 2: Weights Workout – 45 minutes

Session Goal: The goal of this session is to build leg power to help climbing and time trialling through using a lower cadence in a higher gear to work your muscles harder. Focus on keeping your core stable and maintaining a smooth pedalling stroke.

Set up:  You’ll need a cadence enabled bike computer for this session. As usual get a towel and water bottle set up before you start.

Warm Up:

  • 5:00 Pedal smoothly at 90rpm
  • 5:00 Focus on the the pullback of your pedal stroke

Main Set:

  • 3 x 3:00
  • 3:00 Stand in a big gear with moderate effort at 65-70rpm
  • 2:00 Rest Interval
  • 3 x 3:00
  • 3:00 Seated in a big gear with moderate to hard effort at 65-70rpm
  • 2:00 Rest Interval

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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