POWER

Alex Simmons, accredited Cycling Australia Coach writes specific power based sessions for the Turbo Studio. They are well considered training programs which test your capability and sessions are set according to these tested capabilities. Specific courses and interval work using sound power based training methodologies are employed and programmed. Clients receive a report on their performance, and can see and track their own improvement providing complete accountability. With access to an experienced, accredited and power savvy coach who will answer your questions about training, this goes well beyond a regular indoor training session you may do at home.

Duration: 1:15 hr - includes set up / warm up & 60 minute Power Session

One introductory option per client after which standard rates will apply. Please see Sessions Calendar for four and five week months.

Introductory Single Session - $20.00
Introductory Plan - 4 weeks - $140.00
Introductory Plan - 5 weeks - $180.00

Standard Single Power Session - $45.00
Standard Plan - 4 weeks - $160.00
Standard Plan - 5 weeks - $200.00
Three Month Plan - 13 weeks - $440.00 (saving of $80.00)

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FULL THROTTLE

An extended version of our Power Session held every Wednesday evening.

Duration: 1:45 hr - includes set up / warm up & 90 minute Power Session

Introductory Single Session - $25.00
Introductory Plan 4 weeks - $160.00
Introductory Plan 5 weeks - $205.00

Standard Single Session - $45.00
Standard Month 4 weeks - $180.00
Standard Month 5 weeks - $225.00

book Full Throttle

TRIATHLETE
SIX WEEK POWER PROGRAMME
Starts 11September 2010

The cycling performance benefits of regular Turbo Studio Power Training sessions are already well established – with increased power output enabling triathletes to ride faster than ever before. But even more importantly, improved power at threshold will enable you to arrive at T2 in far better shape, meaning you can give your all on the run.

For triathletes in particular, training time is precious and when it’s divided among three disciplines, every second counts. Nobody wants to waste their time on the bike with ineffective training. At Turbo Studio not a single second of your precious cycling training time is wasted. No cars, no traffic lights, no stops, no mechanicals, no bunches that ride at someone else’s pace - just high quality bike training tailored for your fitness level.

Viewing your wattage as you train means you get instant feedback on your performance and can objectively monitor your progress with Turbo Studio’s power charts. And as your fitness improves, so the training steps up with it. You will also develop improved an pacing ability for your cycling leg (one of the most important triathlon skills).

Located just up the road from Centennial Park, Turbo Studio also provides the perfect opportunity to perform the highest quality brick training. Do a Turbo Studio Power Training session then immediately head out the door for your run. We’ll look after your bike and gear and keep it secure. When you get back, you can take a little time to recover, refuel and rehydrate and perhaps take the opportunity to learn some more about training with power.

Duration: 1:45 hr per week / 6 weeks
Cost: - $250.00
Casual Sessions: $50.00 subject to availability
First Block Starts: Saturday 11th September 2010

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Seminar
Training and Racing with a Power Meter
- an Introduction
Friday September 24th at 6.30pm

Power meters are now commonplace in the professional peloton, and increasingly so amongst the amateur ranks. But they’re no longer just for the Pros or the exercise physiologists. They are now readily accessible and can be a valuable aid for any rider or coach seeking to understand how best to improve cycling performance for the available training time.
Power meters remove the guesswork from training and they bust the myths. But they also require knowledge of how to make the most of them. Professional cycling Coach Alex Simmons has been training and racing with power for many years and writes extensively on the subject, as well as delivers seminars.
Alex will deliver an introductory seminar at the Turbo Studio on using power measurement to get the most out of your valuable training time. The seminar will be for any rider or coach who is considering use of power measurement or perhaps already has a power meter and is seeking a better understanding of how power training principles can benefit their training. Topics covered will include:
- What is power and why it’s important
- How to measure / record power and the hardware and software options
- The three most important benefits of using a power meter
- Case studies and practical examples
- Where to go for more information
- General Q&A on all aspects of training and racing with power (you ask, I’ll answer!)
Future seminars are also planned to cover more advanced topics, such as use of a power meters for:
- Performance testing and understanding physiological performance markers
- Training strategies with power and power-profiling
- Performance management tools (management of training loads, the role of training intensity, tapering and eliciting peak form)
- Aerodynamic field testing (i.e. how to go faster for same effort and make smart choices about equipment and bike position)
- Advanced time trial and Triathlon (HIM/IM) pacing analysis and strategies

Duration: 1:30 hrs
Cost: $10 per person
To Book: Email Turbo Studio

REALITY VIDEO RIDE

Using Ergvideo Reality software this is a great alternative to a missed bunch ride due to either inclement weather, a late Friday night and a subsequent sleep in! or just a clever choice for a high intensity weekend ride. Offering highly variable workouts at threshold (power) this comes with the distraction of video taped by the guy in the video! As he rides Mont Ventoux, so do you! Using our ever increasing library of international video rides ranging from France and Spain to Canada, these sessions are rotated on a weekly basis to offer variety and beautiful scenery! So! The question is - Where in the world will you be on your bike this Saturday?

Duration: 2 hours - includes set up / warm up / Full Throttle Session
Cost per single session - $45.00
Extended Plans - Not available

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RST/TURBO STUDIO
OUTDOOR SATURDAY SQUAD
Starts Saturday 11th September 2010

These weekly sessions over training blocks of 8-weeks will be focussed on delivering high quality training outcomes. Features of our squad training include:

- Safe, well controlled training rides with a qualified professional cycling coach
- A maximum of 12 riders per group so the high quality of ride is maintained
- Riders grouped by fitness / ability level – you’ll be with a group that suits you
- Pace at a level to challenge all riders but not so they cannot keep up
- Specific group drill work and/or race skill development activities
- Turbo Studio discount on an alternative Saturday morning indoor Power Training session should foul weather intervene
- Access to the online RST member’s web forum for information and
interactive Q&A on anything to do with training, riding and racing
- Access to Alex Simmons, Performance Director RST, for information and advice on training

Duration: 2.5 hrs per week 6.00am - 8.30am / 8 week programme
Cost: $120.00
Start Date: Saturday 11th September - 30th October
Missed squad sessions are not changeable or refundable

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LADIES SIX WEEK PROGRAMME
1. Every Tuesday 7th September - 11th October
2. Every Thursday 22nd September - 28th October
3. Every Tuesday 18th October - 23rd November

Ladies this one is just for you! A six week programme running two hours per week combining indoor fitness training with outdoor skills and confidence boosting work in Centennial Park on adjustable hybrids provided by the Turbo Studio. Committing to a six week programme will ensure you are working out on a regular basis as well as being part of a fun environment. Why not put together a group of friends and make this your regular weekly ‘gals bike session’. We’ll even throw in the coffee at the end of the session!

Duration: 2 hours per week / 8 weeks
Cost: - $95.00
Ideal clothing: Preferably bike shorts for your own comfort and enclosed shoes
What you bring: Bottle of water
We provide: Adjustable Hybrid bikes
Rider Level: Beginner to Intermediate
Minimum in Group: Four
Maximum in Group: Eight

Sessions are not interchangeable as Tuesday and Thursday programme start dates vary. Missed sessions are not changeable or refundable

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LITE BIKE

This is a great alternative to a Spin Class with a distinctive difference - the machine controls the course and intensity which means no fiddling with the dial! Just hop on the bike and ride without ever worrying about having to change gear or alter the resistance. Ideal for those able to attend a day time workout session or a group of friends that wish to commit to a general fitness session one or more times per week.

Duration: 1 hr - includes set up / warm up / 40 minute Lite Session
Monthly Plan: 8 sessions to be used within one month - $90.00 (not transferable)
Single Session: - Not available
What you wear: Preferably bike shorts for your own comfort and enclosed shoes
What you bring: Bottle of water
We Provide: Adjustable Hybrid bikes

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COURSE RIDES

Are you training for a particular race? Would you like to ride the course without having the added burden of a trip out to the actual race destination with a possible stay over? At Turbo Studio we can plot any ride in the world so long as the data is available. We then create the course for you to ride here inside. Contact us and let us knowwhich course you would like to ride and we'll set it up for you. Put your club/team mates together and make it a group pre-race ession.

When: By Appointment outside of scheduled group sessions
Cost: Dictated by length of course and time required to complete it
Contact Turbo Studio to enquire about your next course ride

MAP / THRESHOLD TEST

At Turbo Studio we conduct various performance tests using our Computrainers which enable us to test and record your power output while you ride your own bike. Two standard tests we regularly perform are for establishing Functional Threshold Power and Maximal Aerobic Power.

Read more about Performance Testing at Turbo Studio here.

Duration: 1 hr
Cost: $45.00 per person

Enquire here

HOW TO BOOK

Step 1.
Please ensure you read our Terms and Conditions as your Booking is a confirmation of your agreement to our Terms and Conditions

Step 2.
Complete the appropriate Booking Form & submit to Turbo Studio

Step 3.
Same day confirmation of your chosen session (subject to availability) will be emailed

Step 4.
If credit card payment is preferred, an authority form will be emailed to you for completion. Credit card payment incurs a 2.54% surcharge