Turbo training

[madpensioner]

VO2 max work is higher intensity than threshold work and whilst you have not explicitly stated you are doing VO2 max work, you have implied it though mentioning the 5 minutes hard, 3 mins rest session, which is classically done at well above threshold and is a very intense session, therefore assuming you are doing what is a classic session (you haven't stated otherwise, and you really ought to have done so if this is the case) the 5 minute efforts will be ABOVE threshold :S i.e. what I am recommending is actually LESS intense than what you are currently doing.

Thanks for your reply - I think in future i should give my age before stating what i do i forget that i am talking to people who are half my age - with respect to the 5 min efforts - I am very careful

 

[welsh dragon]

Thanks for your reply - I think in future i should give my age before stating what i do i forget that i am talking to people who are half my age - with respect to the 5 min efforts - I am very careful

Not everyone here is, 30. I am 57, and the turbo trainer for me is also about keeping my legs and joints working reasonably well over the winter period.

 

[madpensioner]

Not everyone here is, 30. I am 57, and the turbo trainer for me is also about keeping my legs and joints working reasonably well over the winter period.

Thats why you were the first one to reply when i stated my age - have another whisky

 

[welsh dragon]

Thats why you were the first one to reply when i stated my age - have another whisky

Don't mind if I do. Cheers.

 

[HLaB]

Are there any obvious benefits to use a racer on the turbo as opposed to a MTB?

A road bike (what you call a racer) is more Aerodynamic but if you use a TT helmet on the mtb it'll cancel that benefit out

In seriousness if its road biking you want to do, a roadbike on the turbo will get you use to the position and gearing slightly better but I doubt there's much in it.

 

[solidthegreat]

The album, or the track? 'Digging the Grave' is a better turbo track...

It's a good tune, but we care a lot takes some beating.

 

[Brad123]

When I do intervals and us my heart rate. After recovery for say 3 min my HR will be at 135BPM. When I start my next interval it takes a few minute to get back to were I want it to be.
Should I start to raise my HR before the interval starts? ( want to get back up to 155/160BPM)

 

[Dusty Bin]

When I do intervals and us my heart rate. After recovery for say 3 min my HR will be at 135BPM. When I start my next interval it takes a few minute to get back to were I want it to be.
Should I start to raise my HR before the interval starts? ( want to get back up to 155/160BPM)

No. Allow your HR to climb through the interval and it will find its own level. Focus on the effort level, and work on maintaining that. Only use your HR as a guide. HR will always lag behind effort anyway...

 

[Blue]

When I do intervals and us my heart rate. After recovery for say 3 min my HR will be at 135BPM. When I start my next interval it takes a few minute to get back to were I want it to be.
Should I start to raise my HR before the interval starts? ( want to get back up to 155/160BPM)

You could try using cadence instead. If you keep all elements the same for each session (bike, tyre pressure, turbo settings etc) you may find that you get a better workout. Cardiac drift caused by various factors can mean that your intervals are less than consistent if guided by HR alone.

 

[Brad123]

No. Allow your HR to climb through the interval and it will find its own level. Focus on the effort level, and work on maintaining that. Only use your HR as a guide. HR will always lag behind effort anyway...

Thanks for that. That is what I have been doing.

You could try using cadence instead. If you keep all elements the same for each session (bike, tyre pressure, turbo settings etc) you may find that you get a better workout. Cardiac drift caused by various factors can mean that your intervals are less than consistent if guided by HR alone.

Cadence sensor is on the way Christmas. I do try make sure all the rest the same. Have notes that some days I can get my HR up and some days it a straggle.

 

[Brad123]

Found my old wired cadence sencer / computer fitted it and gave it a go. Did 10 minute warm up 1 minute cadence 120 then rest 1 minute did it 10 times all it the same gear. WOW that was hard work. After 3 sets I was finished. Did have to man up for the last 7. That felt good after I finish all 10 sets

 

[Dusty Bin]

Ultimately, cadence is only a measure of how fast your pedals are turning though, I wouldn't want to use it as a training tool. Even HR is not ideal, but at least in most cases you can approximate HR to effort level, which is not the case with cadence.

 

[Brad123]

Ultimately, cadence is only a measure of how fast your pedals are turning though, I wouldn't want to use it as a training tool. Even HR is not ideal, but at least in most cases you can approximate HR to effort level, which is not the case with cadence.

Ok so if I wanted to do 1 minute interval like I just done how would I go about it?
Do I go flat out? ( dont think I could hold flat out for 1 minute. )

 

[Dusty Bin]

Ok so if I wanted to do 1 minute interval like I just done how would I go about it?
Do I go flat out? ( dont think I could hold flat out for 1 minute. )

Hold the maximum effort you can sustain for 1 minute. The same principle applies to any other interval, of any other duration.

 

[VamP]

A good rule of thumb is that it should be in doubt whether you can complete the interval. If you feel like you could have gone harder afterwards, then you should have done.