New Turbo - can't wait

[Ball]

I just bought myself my first turbo. I went for the very reasonably priced, well reviewed and sturdy looking Minoura V100. It arrived two days after I'd ordered it from Wiggle in immaculate condition and is all set up for its first whir tonight.

Does anyone have any useful exercises to do? I'm sure I could just sit on it for an hour or more pedalling away, though I'm not sure that's necessarily the best thing to do to get any benefit out of it, it hardly simulates racing or road riding.

I bought a cycle ops training DVD called 'Force', but it requires that you have all kinds of computers for cadence, heart rate and so on, of which I have none. So any tips would be gratefully received.

 

[iAmiAdam]

Can't you just play the videos off the DVD? I know tacx do DVD's of routes and training rides with the likes of Cadel Evans. you shouldn't need all the computers tbh, the videos can just make turbo's a little more interesting.

 

[montage]

Google interval training

i.e. a pyramid session

10 min warm up
1 min hard
1min easy
2min hard
2 min easy
3 hard
etc etc etc for as long as you want...then do the same again going down:...
..3 hard
3 easy
2 hard
2 easy
1 hard
1 easy

 

[amaferanga]

Best bang for your buck is 2 x 20 minute intervals with a 10 minute rest between. You'll have to use RPE to gauge intensity which isn't easy, but basically you want to ride them at an intensity that you can just maintain throughout. If you set off too hard and end up riding the second 20 minutes at a lower intensity then take it a bit easier for the first one next time.

You will need a fan to cool you - RPE is generally much greater when you're overheating so you'll get less out of your workouts without one (i.e. you'll think you're working really hard, but you won't actually be working as hard as you could be).

A heart rate monitor would probably be a good investment and you can pick them up pretty cheaply, but they have their own problems (cardiac drift being one of them).

I would avoid doing very short intervals such as 1 minute on / 1 minute off - these are crap training for general riding. Shortest intervals you should do IMO are 5 minutes ( x 5 is usually a good number to aim for).

 

[Garz]

You derrier will not be so excited after a couple of sessions, the trick is to get out of the saddle often!

 

[zacklaws]

Try the following site, it has plenty of workouts and ideas:-

http://www.turbotraining.co.uk/turbo_trainer_sessions.php

 

[Bill Gates]

I just bought myself my first turbo. I went for the very reasonably priced, well reviewed and sturdy looking Minoura V100. It arrived two days after I'd ordered it from Wiggle in immaculate condition and is all set up for its first whir tonight.

Does anyone have any useful exercises to do? I'm sure I could just sit on it for an hour or more pedalling away, though I'm not sure that's necessarily the best thing to do to get any benefit out of it, it hardly simulates racing or road riding.

I bought a cycle ops training DVD called 'Force', but it requires that you have all kinds of computers for cadence, heart rate and so on, of which I have none. So any tips would be gratefully received.

My tip would be to use the turbo as part of an overall training strategy. Develop a training programme to suit your objectives. If you are planning to reach a peak for racing next summer then IMO doing interval training on a turbo in October (or even all winter) is completely the wrong way to reach your full potential.

 

[Ball]

My tip would be to use the turbo as part of an overall training strategy. Develop a training programme to suit your objectives. If you are planning to reach a peak for racing next summer then IMO doing interval training on a turbo in October (or even all winter) is completely the wrong way to reach your full potential.

I've had a look at a few training ideas and plans, and the general plan for the winter is to try and build strength, through a combination of turbo and some weights. The thought is that although I might gain some weight in muscle mass, it is strength that I can hopefully maintain over the spring whilst losing some of the weight when I get back into riding regularly.

So, I suppose the turbo stuff should be based around strength training, but I have no idea how to go about doing that. I don't suppose intervals are a bad idea, although I'm aware they are also used for honing race fitness.

Thanks to all above for the tips and links.

 

[Bill Gates]

I've had a look at a few training ideas and plans, and the general plan for the winter is to try and build strength, through a combination of turbo and some weights. The thought is that although I might gain some weight in muscle mass, it is strength that I can hopefully maintain over the spring whilst losing some of the weight when I get back into riding regularly.

So, I suppose the turbo stuff should be based around strength training, but I have no idea how to go about doing that. I don't suppose intervals are a bad idea, although I'm aware they are also used for honing race fitness.

Thanks to all above for the tips and links.

The limiter for riding a bike fast or for long distances is aerobic fitness. Strength training for riding a bike is of benefit in explosive events re track sprinting and providing stability on the bike improving power transmission to the pedals, and muscle endurance which helps to prevent injuries. Riding the bike will bring about some changes in strength but off the bike strength training will produce results more quickly.

The turbo is a training tool for improving aerobic fitness, i.e. the cardiovascular systems. This time of the year keep your training sessions on the turbo to about 30 minutes or so. Whenever possible always ride on the road and keep your sessions enjoyable and fun. This builds a base for you to work on later at higher levels of intensity. Thats' when the turbo comes into its own. Keep the hard stuff for the racing season.

 

[jimboalee]

If you can sing this without gasping for breath, your not riding hard enough.

 

[Bill Gates]

Whatever.

 

[Hont]

If you can sing this without gasping for breath, your not riding hard enough.

Your / you're fail.

Agree with the others, trainers are best for adding top end speed and CV fitness. However sprint intervals can help with strength work and when used in conjunction with real riding, trainers can be used for creating a good base of fitness (recovery rides are ideal on a trainer for example). If you really can't get out then you can try a long ride, but be prepared to be bored, sweaty and not feeling like you would after being out in the fresh air.

 

[jimboalee]

I just bought myself my first turbo. I went for the very reasonably priced, well reviewed and sturdy looking Minoura V100. It arrived two days after I'd ordered it from Wiggle in immaculate condition and is all set up for its first whir tonight.

Does anyone have any useful exercises to do? I'm sure I could just sit on it for an hour or more pedalling away, though I'm not sure that's necessarily the best thing to do to get any benefit out of it, it hardly simulates racing or road riding.

I bought a cycle ops training DVD called 'Force', but it requires that you have all kinds of computers for cadence, heart rate and so on, of which I have none. So any tips would be gratefully received.

Without monitoring equipment, the best you can do is go by RPE, Rate of Perceived Exertion.

If you can't string three words together without taking a big breath, you're up at about 8 RPE. See Borg Talk Test.

When this happens, pause and take your pulse for 10 seconds and multiply by 6.

Then carry on.

 

[MessenJah]

I wish people would explain acronyms when first mentioned. At least it was explained eventually, but FFS (for f'ck's sake) come on! 

 

[jimboalee]

I wish people would explain acronyms when first mentioned. At least it was explained eventually, but FFS (for f'ck's sake) come on!

DVD is not an acronym. Its an abbreviation for Digital Versatile Disc.

The same applies to FFS.

KISS however, is. Its a speakable word formed from the first letters of four words that make up a sensible sentance. Keep It Simple Stupid.

Talking of Acronyms, its breakfast time. Nabisco. That's an acronym constucted from the North American BIScuit COrperation.