Turbo session advice and training plan for my son?

[JustinF]

Was out for a spin with my 13 year old after school and talk turned to a sportive we have planned for July, his first and only 40 miles but it's a leap for him and there's some sizeable lumps.
He's totally capable and I've had a vague plan of building miles and hills over the next 8 weeks, then he totally surprised me and said he'd been looking into turbo trainers (his mum won't let him ride on road unless with me and that's a sunday club ride and a weekday evening atm).
We've chosen a turbo and mat and tyre etc, that part was easy, what I need help with is a training plan to help him get the most out of it.
I have to bear in mind his age and the attendant physiology, avoiding injury to a still growing lad whilst helping him o
improve.
Frankly I had no idea he was taking it this seriously and it's a real opportunity to set him up for a healthy future so I'm all for it despite the fact he'll be kicking my arse up hills a lot sooner than I expected.

Edited by JustinF on Tuesday 12th May 21:52

[nammynake]

I have no idea how training needs to be adapted for youngsters. I use the turbo a lot during winter but don't want to suggest training plans which may do more harm than good...although there's a 14 year-old in our club who keeps up with the Cat 2/3s, so clearly he trains quite intensively.

Try here for a start:

http://www.cyclingweekly.co.uk/fitness/training/in...

[JustinF]

bullseye! exactly what I wanted, thank you. I'll tack on a nutrition plan and see how we go.

[madzo14]

Don't know if this is on that cycling weekly link (at work) but here goes anyway:


Warm up for 10 mins, with some 1 minute high cadence efforts around 110rpm
Do 3 10min intervals at threshold HR trying to keep a cadence of 85-90 with 5 mins recovery in between each interval
Warm down for 10mins

[julianm]

I know that lads of this age can go over the top when doing training- I`ve seen it with weights - so it might help to have a word with a local coach - https://www.britishcycling.org.uk/coaching can give you a contact & might be of use. Very best of luck with it & I`m sure he`ll be beating you in no time!

[S10GTA]

Having watched my brother get bored from too much Turbo and give up I'd be really cautious about making him train too much on one. Appreciate the other half doesn't want him on the roads without you, but could he do MTB/Cross rides in the evening locally?

[anonymous-user]

Never mind healthy future, go for the BC talent team events and see what happens, there could be a future olympian in there!! If you have a look around there might be a "go ride" club near you who can help.

If you want to make sure you are not affecting his physiology, it might be worth sticking to the maximum gearhe would be permitted to use in a race will be 6.45 metres which equates to about 39/13. The gearing limits are designed with the childs physiology in mind but obviously children develop strength at different rates as they grow. You just need to adjust the limit screws on the mechs accordingly.

https://www.britishcycling.org.uk/zuvvi/media/bc_f...

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Edited by anonymous-user on Wednesday 13th May 10:38

[JustinF]

Thanks all, I'm looking at coaching with a couple of local clubs with BC trainers now.

S10GTA the turbo is his idea and I'm not making him do anything, I'll be setting him up with zwift or similar so he's not staring at the wall and I'll see how long he sticks with it.

Pablo, Re. limit screws he's on a compact and 50/16 would be where I'd have to limit him but that'd also knock a chunk of gears off on the little ring too so not sure how much I like the idea. I've taught him to ride high cadence anyway and will continue to keep him in good habits, he's a sensible lad so with the correct info I trust him.

[TonyHetherington]

I've used trainerroad for a couple of years now. It costs ($10/month) but I really like it. Lots of plans, and importantly the software goes along with you - i.e. telling you when to go up or down, and it's something to follow which makes it less boring.