Tom Davis' Triathlon Turbo Drills

by Tom Davis

With the uplift in Zwift, combined with more people being stuck indoors, the way that we all train has shifted.  Gone are the steady winter miles, and replaced by the Zwift racing.  Don’t get me wrong, I think a Zwift race is great and can provide motivation and focus to get us through to when proper racing resumes.

However, more and more, people are starting to lose focus, and the improvements we saw are starting to slow, and that’s because of how hard the Zwift races can be.  If you’re not giving yourself the recovery, or looking at the other aspects of your training around the racing, there's only so long you will be able to sustain the racing, and intensity. 

Bike Turbo drill workouts sessions for triathlon power | by Tom Davis

So on that, here are three sessions you should start adding into your training, as there’s some light at the end of the tunnel with races starting to appear in the UK. These sessions will benefit both in Zwift racing over the next few weeks, but also when we get out onto the roads, and as we get into the races, helping you ride more efficiently over all sorts of terrain.

Turbo bike sessions for well-balanced triathletes

Cadence pyramids 

10 mins warm up
20 mins as:
    • Starting in your hardest gear, every minute shift one gear easier, keeping the effort consistent, but changing the cadence.
    • Once you reach the easiest gear, then go back down in the same way...

This can be repeated as many times as you want, depending on the length of the ride you’re doing, but is a great way to improve the range of cadences your happy riding at, which will only improve your ability to ride, both Zwift and in the real world.

Bike Turbo drill workouts sessions for triathlon power | by Tom Davis

Learn to spin!

If you are someone who rides at a low cadence then this one is for you!!

Make sure you have a good warm up - at least 15 mins nice and easy riding, then:

  • 1 min at a cadence of 100
  • 1 min normal cadence
  • 45 secs at a cadence of 105
  • 1 min normal cadence
  • 30 secs at a cadence of 110
  • 1 min normal cadence

You can roll through this block once or twice, depending on the length of the ride. If you struggle to hit the 110 cadence, then use the pattern, and aim to gradually build up to the session above over a number of weeks. Try to focus on as smooth pedal stroke as possible and limit the bouncing.

Bike Turbo drill workouts sessions for triathlon power | by Tom Davis

Overgear Sessions

This is great for building strength and power.

Again, make sure that you’re properly warmed up, this session is slightly harder and will impact a bit more on the next day

Repeat 3-4 times:
  • 5 mins at a cadence of 60-70rpm - at a ‘moderate’ intensity
  • 5 mins normal cycling easy

Try to keep seated during the low cadence sections, and as this goes on, you  build the length of the low cadence sections.

Bike Turbo drill workouts sessions for triathlon power | by Tom Davis

About Tom Davis

Neuff Red is very proud to have UK pro triathlete Tom on the team.  Tom is relatively early in his pro career, but has already racked up a number of podium finishes, most notably gold in the Royal Windsor Triathlon (for the second time) and second at Ironman 70.3 Gdynia, where he beat two-time Kona winner Patrick Lange into third place.

Tom then finished 12th at the PTO 2020 Championship at Challenge Daytona, having climbed to 7th on the bike then taking the lead on the run for a while.  His first 2021 race will be Challenge Miami, just a few days after writing this article, so stay tuned!

Read more about Tom and follow his latest race results at his PTO profile.