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Turbo Training Studio

Turbo Training Studio

Our Studio

Our turbo training studio is the only of its kind in London.  We are BYOB (Bring Your Own Bike), which means you can ride to us, hook onto one of our trainers and benefit from a group session that is professionally coached.

Each of our sessions is focused on a specific area of cycling fitness and provide the type of conditioning work that is very hard to replicate on the open roads.  Alongside our fitness focused sessions, we also run a weekly skills session aimed at those new to cycling; and performance testing for those looking to set a baseline and monitor progression.

The main advantages of training on your own bike at our studio are:

  • 1) you know your bike fits you so there is no guessing the height of the saddle etc and thereby risking injury from poor set up;
  • 2) our sessions are focused on developing cycling specific fitness, therefore, if you have a race, sportive, triathlon, cycling holiday or just want to feel stronger on your weekend rides, we will have a session designed to help you reach that goal; and
  • 3) we enable you to perform the type of high intensity intervals, build sets etc that it is near impossible to replicate in London whilst cycling on the open roads navigating traffic lights and cars.

The resistance of each trainer is controlled by our software, determined by the session objectives and set at a level appropriate for each individual’s fitness level (as a percentage of their Functional Threshold Power).   As a result, you can be sure you will experience a challenging workout within your capability.

Our Trainers

A turbo trainer is a piece of equipment that turns your bike into a static trainer.  We use two types, both by a company called Wahoo:

The KICKR

This is our ‘direct drive’ trainer.  This simply means the back wheel of your bike comes off and we mount your bike directly onto the gearing on the trainer.  The KICKR is fantastically accurate and provides incredible real-world feedback.

The SNAP

The SNAP is a ‘wheel-on’ trainer.  This means the rear wheel stays on and we swap out the skewer that runs through the back wheel and the trainer secures the bike either side of the wheel hub.

The great advantage of us having the SNAP is that if, for any reason, your bike does not run smoothly on the KICKR, it will almost certainly run on the SNAP.

Bike compatibility

Most road, mountain, cross/adventure and hybrid bikes should fit onto one or the other of our types of trainer.  Please take the time to fill in your athlete questionnaire (available from the booking page) carefully, as it will allow us to ensure your trainer is set up for you before you arrive.

What you will need to bring with you:
  • Your bike;
  • Sweat towel;
  • Water bottle; and
  • Dry warm top for afterwards.

Our Sessions

Induction & assessment

If you are new to the studio, please ensure this is the first session you book onto.  The key objectives are:

– to demonstrate how to mount your bike onto our trainers;

– to conduct a short fitness assessment (a ramp test), which will provide an indication of your fitness level; and

– finish off with a 20-25 minute taster session, to assist you in deciding which of our sessions are most complimentary to your goals.

Duration: approx. 1 hour 15 minutes

Build to the Classics

Thinking of signing up to one of the Spring Classic sportives?  This session is designed specifically for you.

The Spring Classics are a run of prestigious one-day cycle races mainly held in March and April.  The five most famous races are called, Monuments.  They all have their own idiosyncrasies but the one thing they have in common, is that they are tough…really tough!

The great thing about cycling is that many of the most famous professional races run a gran fondo or sportive for amateurs the day before the pro race.  This means you can ride the same course that the greatest cyclists in the world will be duelling it out on 24-hours later.

Our Build to the Classics session is designed to replicate some of the efforts you will have to sustain in order to conquer the insane terrain presented by races such as the Tour of Flanders, Paris-Roubaix and Strade Bianche.  The best bit is, our software will allow us to replicate specific sections of the courses! So, if you want to know what the gradient on the Koppenberg really feels like as it tops out at 22%, we have that covered.

Duration: approx. 1 hour

Endurance & tempo (Zones 2 & 3)

It is important that all cyclists/triathletes develop the full spectrum of energy systems and this requires plenty of work at lower intensity or in the ‘fat burning zone’.

Our Endurance & Tempo sessions will help build your endurance base by focusing on longer, lower intensity sets, broken up by short higher intensity bursts.  Make no mistake however, this is not an easy pootle. 80% of the session might be at an endurance or tempo effort, but that leaves the remaining 20% for us to have some fun!  The increased length of the session and lack of absolute recovery ensures this a great workout.

Duration: approx. 1 hour 30 minutes

Sweet spot & threshold (Zone 4)

This session will see you accumulate plenty of volume at and around your aerobic threshold.  This is the point at which your muscles begin to accrue lactate and your muscles begin to fatigue.  It is a tough session targeting an energy system every rider needs to spend plenty of time developing, especially triathletes and time trialists.

Duration: Approx. 50 minutes – 1 hour

Vo2Max & Sprints (Zones 5-7)

This is a high octane session, looking to improve your ability to sustain above-threshold efforts and anaerobic power (i.e. speed endurance and maximum power).

Even if your training has a largely endurance focus, you should still include higher intensity sessions such as this as part of your training.  Having fast twitch muscle fibres that have been developed by sessions such as this one is key for the closing stages of an endurance event.  This is because these your fast twitch muscle fibres will begin to pick up the slack when your slow twitch muscle fibres (endurance fibres) fatigue.  If they are not properly conditioned, it can mean slowing to a snail’s pace.

Duration: approx. 50 minutes – 1 hour

Performance testing

The only way to accurately measure improvements in your cycling fitness is by setting a baseline and periodically testing yourself.  It is also important to note that as you attend studio sessions and build fitness, for your RIAK Fitness sessions to continue to be set at a level that provokes physiological adaptations, your Functional Threshold Power (FTP) needs to be kept up-to-date through periodic testing (every 6-12 weeks).

We run two types of testing:

1) Standard FTP testing – we test your 20-minute power and calculate your FTP as a percentage of that; or

2) Full performance testing – Our performance testing sessions follow a special testing protocol, which means that not only can we accurately predict your FTP but also test for your V02max, anaerobic capacity and maximum power.  The consequence is that upon analysing your test data, we can characterise what type of rider you are (your phenotype) and determine which areas of your cycling fitness require development.  By building an accurate power profile (how you produce power over different time periods), you will be able to decide what type of training will see you get the most bang for your buck.

We run regular performance testing sessions on a Saturday, 11:30am – 1pm.

Bike to run brick sessions

Triathlon is one sport, three disciplines.  It is therefore crucial to train as if it is one sport and regularly practise transitioning from bike to run.  Our brick sessions are fully coached with both the turbo and run designed to target the energy systems upon which triathletes must rely.

Duration: approx. 1 hour 30 minutes

After a winter break, our brick sessions are now back up and running on  Saturday morning 8.30-10am.

Drop Ins

Not everyone works to a regular weekly timetable.  That is why we are pleased to offer cyclists the opportunity to drop in to use our turbo trainers outside of session times.

See our Drop Ins page for more information.

Important – If you are new to the studio, please ensure the first session you book onto is an Induction & Assessment session.  This is to ensure your trainer is set to the correct level.

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Weekly Schedule

MONDAY

Turbo: V02max & Sprints
(6:45am – 7:45am)

Club sessions
(6:30pm – 8:30pm)

Run Club
(6:45pm – 7:45pm)

TUESDAY

Turbo: Build to the Classics
(6:45am – 7:45am)

Turbo: Sweetspot & Threshold
(6:30pm – 7:30pm)

Turbo: Induction
(7:30pm – 8:30pm)

WEDNESDAY

Turbo: Sweetspot & Threshold
(6:45am – 7:45am)

Turbo: V02max & Sprints
(6:30pm – 7:30pm)

Club Session
(7:30pm – 8:30pm)

THURSDAY

Turbo: Sweetspot & Threshold
(6:45am – 7:45am)

Turbo: Sweetspot & Threshold
(6:30pm – 7:30pm)

Club Session
(7:30pm – 8:30pm)

FRIDAY

Turbo: V02max & Sprints
(6:45am – 7:45am)

Afternoon
(Closed)

KOFIT
(7:00pm – 8:00pm)

SATURDAY

Bike to Run Brick Session
(8:30am – 10:00am)

Turbo: Induction
(10:00am – 11:15am)

Turbo: Performance Testing
(11:30am – 1:00pm)