Turbo Training for Beginners - a NapD guide
Comments
-
Pairing a power meter, trainer road and the sufferfest really is turbo heaven!Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Completed my first Sufferfest - Downward Spiral the other day and I enjoyed it even though my legs didnt feel like my own after. Had my turbo a long while now but clearly not getting the best out of it.
Its a cheap one, Tacx Sirus thinking about upgrading to something better and maybe quieter.0 -
ddraver wrote:Downward spiral is my favourite...
Just downloaded this now. Looking forward to losing my legs on it tomorrow. They're an absolute bargain it has to be said!0 -
NapoleonD wrote:Pairing a power meter, trainer road and the sufferfest really is turbo heaven!
Just been reading the Trainer Road thread, I can't afford a proper power meter but I've ordered an ANT adaptor to use with my turbo and the Sufferfest videos, looks like it'll be a good workout :shock:0 -
Just completed my 1st sufferfest session (downward spiral). Very very good training aid. I don't think I've EVER pushed that hard on a turbo, ever, ever! The "bonus" sessions at the end very nearly broke me though!
*sits in the corner and starts to weep*0 -
Going to be trying out the new one The Wretched over the next couple of days. The fact it is 'only' 30 mins actually has me a little worried!Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Has anyone tried one of these 3lc vids yet?
http://3lc.tv/
As they're all local boys it'd be good to know if the vid was set on local roads. Would provide me with some very specific training that way.
They cost a fair bit more than the sufferfest vids, but these seem to be a bit different. The sufferfest ones are more standalone session trainers. This one seems to be a much more structured plan, set over a number of weeks.0 -
Has anyone mapped the Sufferfest perceived effort 1 - 10 to their own HR range. I struggle to work with perceived effort as you invariably end up either over or under doing it (usually over doing it leaving me in a whimpering sweaty broken mess on the floor). There must be some logic to the structure of the SF intervals and therefore if you could map it to HR (that's all I have, no power/watts available to me yet) then I could be more focused and get more out of the session.
What do we all think ?A person who aims at nothing is sure to hit it
Canyon Aeroad 7.0 summer missile
Trek 2.1 winter hack0 -
You need to have a look at trainer road!
They do if for you.
It's very difficult to do short intervals by HR due to the slow response.
This is an example of HR drift during a steady power interval on trainer road. My HR is the red line, power is yellow. The blue bars are target power. You can see I'm very unfit and tired due to high HR and I struggled in the last interval. This was at a power level that was my 'tempo' before I crashed last year. I could do 260 watts for at least a couple of hours.
Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
NapD - any update on the Sufferfest preview, the Wretched?0
-
-
NapoleonD wrote:You need to have a look at trainer road!
They do if for you.
It's very difficult to do short intervals by HR due to the slow response.
This is an example of HR drift during a steady power interval on trainer road. My HR is the red line, power is yellow. The blue bars are target power. You can see I'm very unfit and tired due to high HR and I struggled in the last interval. This was at a power level that was my 'tempo' before I crashed last year. I could do 260 watts for at least a couple of hours.
So how long do you think it will take to get back to your best?0 -
No idea, it feels like miles off. I'll keep plugging away. Hopefully by April.Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
stifflersmom wrote:NapD - any update on the Sufferfest preview, the Wretched?
Feck my boots. That is HARD!!!!
\Here is the trainer road record of it. I can taste blood and want to hurl I kid you not.
http://www.trainerroad.com/cycling/rides/113804
I'm so unfit!!Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Someone has mapped the perceived effort scale to FTP, which I converted to speed using my Tacx Satori's power "curve" in the same way Trainerroad uses speed as an analog to power with its Virtual Power method. The original spreadsheet is here http://viewsoftheroad.com/sufferfest-on-a-computrainer/hulla the hulla wrote:Has anyone mapped the Sufferfest perceived effort 1 - 10 to their own HR range. I struggle to work with perceived effort as you invariably end up either over or under doing it (usually over doing it leaving me in a whimpering sweaty broken mess on the floor). There must be some logic to the structure of the SF intervals and therefore if you could map it to HR (that's all I have, no power/watts available to me yet) then I could be more focused and get more out of the session.
What do we all think ?
Does your turbo have a published power curve or is it supported by Trainer Road for Virtual Power?0 -
I need to get in contact with the trainer road guys as I have a cycleops jet fluid pro and a power tap power meter so they can help calibrate...Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
NapoleonD wrote:stifflersmom wrote:NapD - any update on the Sufferfest preview, the Wretched?
Feck my boots. That is HARD!!!!
\Here is the trainer road record of it. I can taste blood and want to hurl I kid you not.
http://www.trainerroad.com/cycling/rides/113804
I'm so unfit!!
Thanks! I felt close to being sick after Downward Spiral, I'm going to order Wrteched when it comes out. Also going to get There is No Try.0 -
Nice one!
The wretched is the perfect workout for a hilly time trial...Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
I just got a Cyclops Jet Fluid Pro.. so excited!
Will try and pick up a tyre tomorrow, and an old wheel and cassette at some point so I can swap out easily.
Also looking at the sufferfest vids ... are they worth it at £8 each?
0 -
Defo. Compare to price of 3LC, Spinervals etc...
And they are much better.
Good choice of trainer!
Now to get yourself on trainer road...Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
alex, quick question
i am on a tacx antares am i likley to lose out with the sufferfest, due to not wanting to take the risk of standing on rollers? compared to the stable platform of a turbo?
cheers fella0 -
No! Just either spin faster or up the gear. I tend not to stand on the turbo much myself. I did when trying out the wretched just to assess it but I tend to stay sat...Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Cheers fella
had visions of me hurtling through the window, tv, laptop! ha ha
think i am going to invest in the 3 package0 -
I've not long got a Tacx Satori, I've ordered the Garmin Ant+ usb pen and I'll get the Garmin speed/cadence sensor end of this week. HRM to follow asap probably the week after.
Soon as the USB adaptor and the Sensor are here it's sub to Trainer Road time......
Nice thread this, read it front to back a couple of weeks back
0 -
Going to pick up a turbo tyre tomorrow - anything wrong with the continental ultra sport home trainer tyre?0
-
-
NapoleonD wrote:no, but may be hard to get on...
might be annoying then.. I'll be switching rear tyres at the weekend until I sort out a cheap rear wheel and cassette for the turbo.0 -
I just use "old" training tyres I have deemed too PF risky for the road. A lot cheaper and the current one has lasted over 2 years of almost daily use. It's so smooth & shiny now you can almost see your reflection but is still going strong. (I realise that it will now shred itself on the next use!!!)0
-
I use cheap tyres too. Never actually used a trainer tyre.
The specialized effort I'm using now is like solid rubber, I use it on the road and the trainer (but I swap it out as a treat on a longer ride, when I get to have one. Only managed one on Nov!)Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
I have a schwalbe one (the blue one) and can confirm it's without a shadow of a doubt the most difficult tyre to fit I've ever had. I resorted to using some steel core DH tyre levers and still managed to destroy one.
I've got a Jetblack Mag pro trainer, with the "elastogel" roller, and I've used a few regular tyres on that without any real problems. If I didn't have a spare set of wheels to use on the turbo, I'd probably just stick to regular tyres.
Saving now as I want the Kurt Kinetic Rock And Roll next.0
