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	TURBO TRAINING SESSION
	LIVE TESTING

Specific training sessions conducted indoors on Cat-Eye CS1000 Cyclo Simulators, with the athletes using their own bicycles, are also available. The target of these sessions is to improve physical condition and, where necessary, to identify and improve any physiological weaknesses. Turbo sessions can be modified to allow the athlete to specifically prepare for a particular race - the actual racecourse can be simulated. Athletes find these sessions a very effective supplement to their overall training.

The turbo training sessions* that are available include:

Lactate tolerance - interval training
Strength endurance training
Speed endurance training
Time-trial training Specific
Specific pedalling technique training is also available.

This service is available only on a one-to one basis

Turbo Training Sessions

Turbo sessions are conducted in co-operation with the www.icycles.com.au & www.aeromaxteam.com Mon to Friday on- site at the ICICLES & ZOOM in ZOONES training and testing center Studio 36. 42-46 Wattle Rd Brookval

Please arrive 10 - 15 minutes prior to advertised training start time so that you can set up your bike.

For the session to be 100% effective you need to bring with you your heart rate monitor and a bike computer with cadence.

Bring with you your training program or call before the session and a program that meets your needs will be supplied.

It is recommended that you use a cheaper quick release (skewer) in your rear wheel when using the turbo trainer.

After training, showers are available.

Bookings are essential. To make a booking and to obtain further information, please call: Radek on 0418-288-097

ICICLES-CLASS available: www.icycles.com.au

Beginners Class: This 50 min cycle class will start with 10 min bike set up and technique. This class is less intense than the regular cycle classes but will build your confidence and strength so that you can join in all other cycle classes at icycle.

Cycle / Run: Do you want a little extra to add to your training? A great way to set performance benchmarks and transition training for tri-athletes. Add variety to your workout. A 30 min cycle/20 min jog. You'll achieve everything in this cranked up cardio workout!

Cycle-lates: Something for everyone that wants to focus on cardio and core strength. THE RESULTS ARE AWESOME. 20 mins on the bike and 30 min of pilates off the bike. The time will be devoted to greater strength, muscle tone, breathing and core stability. VERY POPULAR. All fitness levels.

Cycle Strength Training : Involves steady and consistent pedaling with heavier resistance. Designed for the more experienced cyclist who needs to improve form and maintain smooth pedaling technique to build leg strength. Goals are to improve climbing, core strength and time trialling skills.

Endurance Cycle Classes: 50 and 75 min class that is open to any skill level but can appeal to those ELITE riders who want something extra. This class strives to keep the rider on their threshold for as long as possible to improve cardio capacity. Undulating road conditions are simulated via your trainer's motivational direction. (For the crazy cats that thrive on that extra cardio attention in the training room.)

Cycle/Drills: A solid 50 min training session with 2 trainers. 1 trainer to crack the whip on the bike and an Army PTI to do strength exercises off the bike. These will include a fucus on other muscle groups like abdominals, biceps, shoulders & legs. Loads of fun and hard work! (x/training).

HI Intensity Cycle: 35 mins. HEART RATE AND LACTATE - Do I need to say any more?

NEW - Recovery Cycle/Stretch: Rollin' those legs over after a big weekend of training or racing. This class is designed to flush out the lactic acid, the heavy legs from the weekend. Small gear, steady tempo. Finishing off with stretches off the bike. All fitness levels.