Different training techinques on a turbo

FSR_XC

Thought I'd share my turbo experiences

Until recently all I had every done on a turbo was get on and ride (and get very bored), then I got the training DVD from CW.

This was pretty good as it gave me something to watch and made me think about cadence and heart rates.

Last week something different was suggested to me, which I tried last night . . . .
10 min warm up at 85-90 rpm. Then start at the lowest gear and in big chainring. 30sec at 90-100 rpm, change to small ring - 1min at 100+rpm.
Working through the gears and back (30sec big ring, 1min small one), then a 10 min ride / cool down.

Going up the gears was no problem . . . until I reached the top 2. It was hard to keep 90+rpm on these (even for 30sec), then having to do them both again on the way back up was 'interesting'.

Having got back up the gears I decided to do 2 more 30sec runs, one half way down the cassette and one in 8th, but this time trying to keep the cadence as high as I could on each 'burst'. I managed a top speed of 40.4mph on the last run.

Total time: 50 min

I didn't 'travel' as far as I would normally, but I do feel I had a better workout.

I would be interested on others thoughts on this workout and hearing about other workouts.

GFowler22

I've just recently got a turbo but these 3 workouts are quite good

http://www.cardifftri.net/coaching/turbotraining.rtf

Bronzie

The problem with that workout is that by your own admission, most of the time it's pretty easy. I wonder if it's really doing you that much good? You are only doing 4x30s intervals at a level that you find difficult.

If you want short intervals, it may be better perhaps to do a simpler 15x1min set of intervals with 1 min recovery between - you'll need to experiment with gearing/resistance to find a level where it's hard enough to make it a struggle towards the end, but not so hard that you can't finish the session. Use a rear wheel speedo to find a gear/resistance that fits the bill.

FSR_XC

GFowler22 wrote:

I've just recently got a turbo but these 3 workouts are quite good

http://www.cardifftri.net/coaching/turbotraining.rtf

Thanks. I'll have to look at the gearing as I'm on 53/39 - 27/12. But I will have a go at these.

Bronzie
I understand what you are saying. The 4 hardest were close to my limit and I really had to push myself. What I noticed coming back 'up' the gears was how I was exceeding 100rpm in the big ring most of the time. I also felt it in my legs this morning.

I am a bit of a novice when it comes to controlled training, so any good advice is welcome. Until very recently I've sort of just got on & pedalled. Only started riding with a group 8 weeks back.

Lunchtime swim & circuits tonight, so I'll try a different session on Friday.

tonyw43

I recommended this book in another thread (should try and get commision out of this), it's the Heart rate monitor book for cyclists by Sally Reed and Sally Edwards. Covers indoor and outdoor training, but allows you to build your own workouts, so they are tailored to you, and not designed for a group of dissimilar riders. Each exercise has a full explanation and a graph showing what your heart should be doing during the ride. It splits the exercises into base, endurance, hill climb, speed, peak performance etc so gives a full range of workouts. I've found that as your concentrating on your riding, and making sure each step of the exercise is carried out properly, the time seems to go quite quick.