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 Sale - ALL Turbo Training DVDs £6.99 inc. postage!

By The 3LC Team, Sep 5 2015 09:41PM

The Tour of Britain is upon us once again! In celebration of this epic race (and all things British cycling), we are giving our friends and followers 16 chances to win the complete 5-DVD 3LC boxset and the infamous 3LC “I SMASHED IT!” t-shirt.


Two daily winners will be selected at random after each stage of the Tour of Britain, one from Twitter and another from Facebook. Each winner will receive the complete 5-DVD 3LC boxset and one t-shirt, but you have to play by the rules to be in the running.


For Twitter we ask that you simply “Retweet & Follow for a chance to win” meaning you must be following @3LC and retweet at least one of the stage-specific tweets.


For Facebook we ask that you “Like & Share for a chance to win” meaning you must “Like” the 3LC Facebook page and share at least one of the stage-specific posts.


Winners for each stage will be selected at midnight (Isle of Man time!) and will be announced the following morning. Once we’ve selected our winners for stage 1, the slate is wiped clean and you’ll need to retweet the stage 2 tweet or share the stage 2 post to re-enter the competition. And so on and so forth until the race is over.


It’s all pretty straight forward, but if you do have any questions please send us a message on Twitter or Facebook.


In addition to this giveaway, all items in the 3LC shop can be purchased at a 25% discount during the Tour of Britain. Just enter the promo code TOB25 upon purchase to receive an instant discount.

By The 3LC Team, Feb 26 2015 04:00PM

Turbo trainers have come a long way since the time of those earthquake-inducing noisy devices that let the whole neighbourhood think there was some sort of spaceship about to take off from within your garage. Some turbo trainers would even leave a trail of debris behind when the fan exploded into pieces, sending shards of plastic flying in all directions (usually your calf muscle!). Thus bringing your turbo session to an abrupt end!


My first foray into turbo training came about in my Dad's large shed about a decade before turbos were actually invented. Me and my cycling buddy (not yet in our teens) designed and built our own 'turbo trainer'. We used a wooden plank, an upturned roller skate, some Binda toe straps, a hammer, half a dozen nails and a block of wood (which I'll come to in a minute). In just under ten minutes of inventive building, we were ready for our maiden flight into the unknown, literally.


After a cautious but progressive start (which many coaches now call a warm up), I was ready for my first turbo sprint effort. Before long I was in top gear on my 10 Speed Viking Conqueror, spinning my nuts off, when that block of wood I mentioned earlier (a piece designed as a resistance device against one of the wheels of the upturned roller skate) decided to overheat and fly off like a jet fighter ejector seat. It headed straight in the direction of my mate - missing his eye by about an inch!


Just when things couldn't get much worse... they did. The quick increase in speed from the sudden loss of resistance caused me to come abruptly off the roller skate plank. I immediately found myself flying forward at 30 mph into a large rabbit hutch, destroying it and cracking a massive asbestos corrugated panel aka the shed wall.


To compound the pain and embarrassment I was going through, my mates Dad had called round and just so happened to hear the commotion going on in the shed. He walked into the shed and gave us the biggest bollocking I had ever received from another cyclists’ dad.


My most vivid memory to this day is not the cuts I received on my chin and knuckles, nor my broken rabbit hutch or the wall of the shed. It was that block of wood still smouldering away directly behind my mates Dad that, luckily for me, he did not notice or smell. It was a case of lesson learnt. It would be another 15 years before I ventured near a turbo again!


If you have an interesting or funny turbo trainer first, let us know. Email your story to info@3LC.tv, and we may feature your story on the 3LC blog.

By The 3LC Team, Feb 19 2015 03:00PM

We are often asked, “Can the 3LC: Sprinting session help you in a Crit race?” The simple answer is yes, but let’s break this down further.


The 3LC: Sprinting session is just that, an indoor cycling training workout designed to improve your sprint. As you may already know, to develop your sprint you have to alternate very short explosive efforts with long recoveries. That’s why we don’t simply design a turbo session where you just smash it for 60 minutes straight.


To sprint at maximum effort you have to practise sprinting at the same maximum effort, hence the proper recoveries. If we limited the recoveries in our sprinting training session you would be doing the sprint efforts at say 90% effort rather than 100%. As a result, you would underperform in that all-important sprint finish and lose bragging rights with your mates!


To shift the 3LC: Sprinting session from purely sprint-focused training to Crit race training, you will want to experiment with the recovery segments. By upping the pace during the recovery sections to tempo (limiting recoveries), you will simulate a Crit race situation. A few weeks of this and you will be race ready. But a word of warning, don’t try this until your fitness levels are high.

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