“Mark Cavendish – Human Missile” is the second in our series of free bike training videos that are perfect for turbo training workouts.
This 60 minute long video tells the story of Cav’s struggles in 2009 and his subsequent redemption at the 2010 Tour de France as he races to five stage wins and an emphatic win on the Avenue des Champs-Élysées.
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
We’ve included two different workouts for you to choose from. Option 1 focuses on fat burning and endurance with a steady Zone 2 spin, whilst Option 2 aims to smooth out your pedal stroke through the use of the “Spin Up” drill.
Option 1: Zone 2 Fat Burning Endurance Ride
Session Goal: The goal of this session is to keep the discipline of riding easy in Zone 2 to improve your endurance
Set up: Get a towel and water bottle set up before you start.
Warm Up:
- 5:00 Pedal smoothly at 80rpm
- 5:00 Alternate 1:00 at 100RPM and 1:00 at 60RPM
- 5:00 Pedal smoothly at 95rpm+
Main Set:
- 15:00 Spin at a high cadence just below the cadence that makes you “bounce” in the saddle
- 10:00 Zone 2 RPE* 10-12 Back of your cadence by 5-10 RPM and focus on “scraping mud off your shoes” so that you are pulling back on teh up stroke, don’t worry about pushing down in teh pedal stroke just focus on scraping
- 15:00 Spin at a high cadence just below the cadence that makes you “bounce” in the saddle
Cool Down:
- 5:00 progressively easier gear finishing in easiest gear, maintain 90rpm
* See below for an explanation of the Borg Scale of RPE or Rate of Perceive Exertion
Bike Training Videos #2: Mark Cavendish – Human Missile
Option 2: Spin Ups
Session Goal: The goal of this session is to improve your pedal stroke by “spinning up” to a very high cadence to smooth your stroke out
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 smoothly at 80rpm
- 5:00 Seated alternate 80% of work effort from right to left let every 1:00 minute, start with weakest leg
Main Set:
- 45:00 Zone 2 RPE 10-12 Every time Cav goes for a sprint finish perform a 30 second “Spin Up” where you smoothly increase cadence to your maximum and hold it for 30 seconds.
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:
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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.
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Go Faster with Cavendish
- Workout Video: Cavendish Human Missile
- Workout Length: 60 minutes
- Workout Goals: Endurance or Cadence
“Mark Cavendish Human Missile” documents Cav’s struggles in 2009 and his subsequent redemption at the 2010 Tour de France.
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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.
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The Italian Job
- Workout Video: Stars and Water Carriers
- Workout Length: 2 x 45 minutes
- Workout Goals: Cadence
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.
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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.
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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!
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A Very British Champion
- Workout Video: A Very British Champion
- Workout Length: 45 minutes
- Workout Goal: Muscular Endurance
“Bradley Wiggins a Very British Champion” follows the self styled Kid from Kilburn to Tour de France victory.
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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.
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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
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Features:
- Sweat proof lamination
- Compact format rests on handlebars
- 60 sessions building skills, force and endurance
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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: