Once you have built a base using a mix of the turbo sessions and club rides Downing described, it’s then possible to increase the intensity as the season progresses and your targets draw nearer.

Still, it needn’t take up too much of your time – with the turbo very much a key companion again. Of course, there’s a balance to get struck between slogging it out on the turbo and enjoying your time on the road (and enjoying your training is a vital part of its success), but if you want to make the maximum gains in as short a time as possible, then Downing says the specificity of  the turbo is most effective.

“The level of training I prescribe goes through stages as clients get fitter,” Downing explains. “One of my first clients worked on his base for six weeks or so but now he is up to much harder efforts, working at zone five (89-94% of maximum heart rate).

“That’s really tough but because he did his zone two and zone three block, he can do it now. He’s on to five four-minute efforts, with five minutes recovery in between, which is worked into his hour-and-a-half session.

“People will say they can’t ride a turbo for an hour-and-a-half because they think they will get bored, but you find that because it’s structured – you know you have to warm up and then have various efforts to do – you will have been going for more than an hour before you realise it. Having a plan when you get on the turbo is essential.”

Away from the bike, working 9-5 at a desk brings its own challenges, particularly in terms of core fitness – but is there a place for core training in a time-crunched schedule? Read on for more.