In the indoor sessions we ride the route profile of a real course. Unlike our usual sessions the computer will simulate a gradient based on a GPS recorded route. This is unlike our usual sessions where the computer gives you a % of your FTP (fitness) to ride against. These sessions are great fun, and can become a bit of a race, as some of you will naturally go faster through the course than others. A bit of competition is a great way to really push on your training. If you feel great and full of energy you can have a real blast, or if you need a solid ride, you can pace it how you feel. We will usually finish the ride after the first couple of riders finish, or after 35 mins or so.
We mix it up with a combination of mountains and hilly routes. These are really good sessions for people training for epic mountain rides, or needing to inject some speed into their legs.
A session will last an hour:
Anyone can ride these sessions, although it is important that you set your own goals. You manage the intensity by using your gears to cope with the gradient of the route. Check out the Facebook page for details of specific sessions.
A turbo training session for novices or for riders looking for a steady tempo session. This is a 45 minute long session with a little free time to address questions and help set up your bikes.
You wont need a fitness test to take part for the first time, we start you off easy, and add load as you request.
These sessions will generally be set to music rather than the videos of other sessions. We will focus on good body position, developing a strong core and a smooth pedal stroke. The workouts will have longer rests so that during the higher efforts you can still maintain good form and technique.
We will practise with the relationship between cadence and power output and train your body to be more efficient and comfortable on your bike. The workouts are more like going for a quick bike ride. In power training terms, the majority of the work out will be in the Endurance and Tempo zone, around 80% of FTP.
If you are unsure of what turbo trainer to book from the list, please contact us first we are happy to answer any questions you might have.
Check the time table and book online to reserve your state of the art trainer on our group sessions.
Remember to bring:
£10.00 GBP £15.00 GBP
At our studio group workouts are personal to your individual fitness. This requires a FTP (Functional Threshold Power) score. To really get the most from the sessions it is important that this score is accurate, so that you can make the biggest gains. (It is not essential to do a test in order to use our studio as we can get you up and running with an estimated score.)
An FTP test consists of:
There is a wealth of information about FTP tests online if you would like to learn more, but essentially it describes a power output in Watts that you could theoretically ride in a 1 hour effort. The score gives us a metric we can train to and improve.
We can e-mail you all your ride data, and upload to Strava and TrainingPeaks if you wish. Please remember your log on details, but please do not write them down or give them to us directly.
Remember to bring:
If you have not come across Zwift yet, then nothing can explain it better than their own website.
In our studio we have 4 computers running Zwift on 50" HD TV and connected up to the very best Smart Turbo Trainers, The Tacx Neo. As you ride around the virtual island of Watopia, or Richmond, or London! The Turbo trainer simulates the hills, mountains, cobble stones (yep!) and the drafting effect from riding in groups made up of people just like you from all over the world. You can easily spend hours on the turbo trainer without noticing, and there is a lot of route choice to help you avoid the hills or seek them out!
Our studio is open for you to use during the daytime. You can book 1 hour slots, but we will only enforce this if there is a waiting list, so most of the time you can just keep riding.
You will need to bring your own bike, that needs to be 9, 10 or 11 speed gears. You also need to be over 16. You can bring an ANT+ enabled Heart Rate Monitor if you have one. A water bottle and sweat towel would be handy too.
If you are a regular Zwift user you may want to sign up to your own account so that you can take advantage of all the amazing features and upload your rides to Strava. Our studio accounts won't share any of your data.
If you want to train with a friend you will need to book 2 sessions for the same time. We have 12 Tacx Neo Turbo trainers, so if you have your own Zwift account and iPad we can form bigger groups. Any questions just message us.
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One of the features of our studio setup is the ability to set you up on very personalised workouts.
You may have a training programme from a personal coach that demands some precise sweet spot power training. We can do that by taking that workout from your coach and building into our system. As you pedal our software will adjust the resistance automatically to keep you at the prescribed wattage up to a max of 2500 watts! You can uploads your ride to TrainingPeaks or e-mail your coach all the ride data.
Another thing we can do, is to simulate a course profile. Maybe you are riding a Triathlon in a foreign country and a reconnaissance ride is not possible. We just need a GPS file and we can simulate all the gradients up to a maximum of 25%. This is also a great way to improve your climbing fitness and strength as we can simulate classic climbs, but you have the luxury of stopping any time!
Finally, we do have one computer capable of running the Tacx TTS4 software that has a host of 'Real Ride' videos. These are point of view movies that synchronize to your speed. We find this useful for long duration Base Training.
Of course there is also the Zwift virtual reality rides that you can book here. And we can always set you up with a Sufferfest video of your choice.
It is best to talk to us before booking this type of ride as we may need some time to set things up for you.View full product details