After a lot of discussion, numerous phone calls, and a
decent amount of planning, I eventually managed to get an indoor static-bike
group up and running (or cycling). The first session was on Tuesday and I think
I can say it was fairly positive.
Friend and fellow Exeter Tri Clubber Corinne Parnall happens
to be the manager at Culm Valley Leisure Centre in Cullompton and kindly
allowed us to rent the space at a very good rate. This means that there is a
much better chance of the group being a successful and on-going part of the
training schedule.
With thirteen bikes available, as well as space for a few
turbos if needed, my concern was actually that there might be a lack of
interest. However, the first session saw eleven people come along to take part
in a Threshold Pyramid set.
The benefits of indoor sessions are numerous as they allow
us to train at a consistently high intensity without the variables that road
cycling brings, such as: poor weather; traffic; inconsistent terrain; and
differences in ability. It means that we can train as a group regardless of
fitness and ability levels and all get a good, effective workout. Turbo
training can be pretty boring, hence the increasing popularity of programmes such
as Zwift, Trainer Road, and Sufferfest. However, a group environment also brings
a nice dynamic, supportive atmosphere, better encouragement, and an increased
motivation to work hard.
We started with a comprehensive twenty minute warm-up, following
the recommended format of British Cycling, and moved straight into the main
set. This consisted of 1 minute at threshold, followed by 1 minute of active
recovery, increasing by a minute at a time, up to five then back down. The
focus was placed on maintaining a consistent cadence and resistance during both
the efforts and the active recoveries.
The goal of this set was to help increase threshold
strength/pace, improve cadence control, and develop the ability to find and
maintain a high intensity.
Several of the group were new to the Spin bikes commonly
used in gyms and found the fly-wheel, the saddles, and the resistance control a
little tricky to get used to. However, this didn’t seem to be a big issue and should
be overcome with practice and adaptation.
As I was still recovering from a chest infection, I found
the session tough on my chest, but also know I got a good workout despite that,
as my glutes and quads were certainly tired the next day. Feedback was largely
positive but some suggestions for improvement were to have some accompanying
music to help distract from the hard work and to slightly reduce the recovery
periods as they seemed a little long.
Since then, there has been further interest so I’m hopeful that
numbers will remain high despite some people not being able to make it every
week due to work and/or other commitments. I’m really hopeful that this will be
the case as consistent indoor turbo/spin bike sessions, particularly over the
winter, are a real boost to cycling performance.
As it stands, I’ve yet to decide on the next session but am
wavering between a Sprint Intervals set or a Cadence/Leg-Speed set but rest
assured; either way you’ll know you’ve been working! I feel confident that for
both me and anyone else who joins in regularly, this will be a real boost to
our cycling performance that we’ll reap the rewards from next season.
