MTC Turbo Sessions
Although it would be great to be able to train outdoors on your bike all year round, living in England makes this difficult. During the winter dark nights / cold weather make it safer to train indoors. Some session are also easier to do on a turbo where you don't need to worry about cars, traffic lights, pot-holes, roundabouts..........
A turbo trainer is simply a stand onto which you can put your bike so that you can ride indoors. By using perceived exertion, heart rate, cadence, resistance / gear ratios, speed or power the intensity of effort can be varied to provide and unlimited number of training sessions. As you can use your own bike it is more specific than an exercise bike in the gym. Training in the company of others also makes it easier to motivate yourself to work hard. Having a coach around to observe during the session means that any obvious issues with bike set-up and cycling position, pedaling technique or choice of cadence can be quickly and easily identified. The sessions will be structured throughout the season to make sure you are ready for the racing season.
Our Friday session at Stretford Leisure Centre now takes place in the Spin Studio so if you don't have a turbo trainer then you can still join in on one of the 15 spin bikes.
There are now locked containers at Moss Side where you can leave your turbo trainers to use for these sessions. Please note that while these are locked and we don't expect any problems, you leave your equipment at your own risk. Please only leave your turbo trainer if you plan on attending the sessions every week as space is limited and the containers quickly fill.
Session Details
An overview of our weekly training programme can be found on the main Session page.
We keep our training calendar upto date with the latest information about session including cancellations or changes to start times. Please check it frequently!
What will be provided?
- Coach
- Session Plan
- HR / RPE tables to help judge intensity
- Music (where available)
- Fans (where available)
- Spin Bike are available for use at the Friday night session at Stretford
- Exercise mats to raise the front wheel of the bike, stretching and core exercises
What do you need to bring?
- Turbo trainer (preferably fluid or mechanical) *
- Bike with slick tires *
- Cycling shoes *
- 2 x Towel to mop up sweat from you and bike/floor!
- 1 x 750ml drink (as a minimum)
- Optional: Heart rate monitor, Bike computer and rear wheel mounted speed cadence sensor or power meter!
- Ideal: Knowledge of your maximum heart rate achieve whilst cycling, maximum power achieve during final minute of a ramp test, CP5/20/30, etc
* Spin bike are available for use at the Friday night session at Stretford so these items are optional
What should you wear?
- Cycling / Tri-Short (lycra with a degree of padding)
- Cycling top, running vest or t-shirt - you will sweat a lot!
- Cycling shoes
Etiquette
- Turn up 10 minutes before the start of the session so you can begin setting up as quickly as possible. At Moss Side Sessions we have arranged the room for 5 mins before and 5 mins after the 60 minute session so be sure to set-up and dismantle your equipment quickly. At Stretford we have the room for 90 minutes so things are a little more relaxed.
- It is your responsibility to safely set-up your turbo trainer and bike although the coach can be asked for advice.
- Practice setting up your turbo at home before coming to the session to make sure it is in working order.
- Make sure you have an appropriate rear skewer that fits your turbo attachment.
- Make sure tires are properly inflated.
- Bring your own tools and spare to make any required adjustments. These will not be provided by the coach.
- Your bike should be 'reasonably clean' so as not to leave mud/dirt all over the facility floor.
- As well as a towel to 'mop your brow' bring a second towel to wipe down your bike and the floor after the session.