Turbo Training for Beginners - a NapD guide
Comments
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I'm clearly insane as quite often I'm happy using the turbo as much as the bike - more so if the weather's poor!
I should qualify that: riding with others is more interesting, as is riding in fantastic weather, pootling slowly along quiet pretty lanes, or other particularly nice locations, and rides can be much longer due to sensory feedback keeping the brain busy. But, that massive list of qualifications aside
, I find that if riding alone, and *hard*, on regular routes that I know well, doesn't do that much more for me than being on the turbo.
It's pretty hilly where I ride, and I have to say that riding alone up a decently long hill is, to me, very similar to doing threshold type work on the turbo, except with a few roadside sheep to look at instead of a view of the garden.
It helps me hugely that each turbo session has a plan on what exactly I'll do in it, with each session being part of an overall plan, giving a varying sequence of sessions. So completing a session gives a sense of accomplishment of achieving a step in the 'plan'. I log the details of the session, so I can compare to the same session from when I last did it (looking for measurable improvement), which also helps generate a sense of progression and satisfaction.
Maybe it's all just an OCD outlet or something, and otherwise I'd be manically cleaning the house or religiously organising my paperwork. Come to think of it,with the mess on my desk and state of the house, that might not be a good idea... :roll:0 -
rdt wrote:I'm clearly insane as quite often I'm happy using the turbo as much as the bike - more so if the weather's poor!
I should qualify that: riding with others is more interesting, as is riding in fantastic weather, pootling slowly along quiet pretty lanes, or other particularly nice locations, and rides can be much longer due to sensory feedback keeping the brain busy. But, that massive list of qualifications aside , I find riding alone, *hard*, on regular routes I know well, doesn't do that much more for me than being on the turbo.
It's pretty hilly where I ride, and I have to say that riding alone up a decently long hill is, to me, very similar to doing threshold type work on the turbo, except with a few roadside sheep to look at instead of a view of the garden.
It helps me hugely that each turbo session has a plan on what exactly I'll do in it, with each session being part of an overall plan, giving a varying sequence of sessions. So completing a session gives a sense of accomplishment of achieving a step in the 'plan'. I log the details of the session, so I can compare to the same session from when I last did it (looking for measurable improvement), which also helps generate a sense of progression and satisfaction.
Maybe it's all just an OCD outlet or something, and otherwise I'd be manically cleaning the house or religiously organising my paperwork. Come to think of it,with the mess on my desk and state of the house, that might not be a good idea... :roll:
I am of exactly the same opinion!
I love plugging the powermeter head unit in after an interval session and seeing what I did...0 -
New Sufferfest vid out today, it's brill!
It has two lots of descending intervals (2 mins on, 2 mins recovery, 1.45 mins on, 1.45 mins off, down to 15 seconds on 15 off) hence, I assume, the 'Downward Spiral' title.
Startes off with some shaky helmet cam downhill MTB then the warm up is at a crit race with a couple of efforts. Then the intervals begin, the name sufferfest really lives up to it's name!
The first set of intervals has footage from Paris Roubaix and the second from Fleche Wallone and it's done really well. The recovery reverts to the crit. The bit in between the two sets is some mellow singletrack.
It's bang on an hour including warm up and cool down. Poifick!
The music is fine, I'm not a big rock fan but it's actually ok. I believe the next vid will feature some electronic beat music!
The on screen comments and encouragement work well although they started out a bit cheesy
All in all, well worth the (very small amount) of money IMO...
http://www.thesufferfest.com/
PS for those interested in power, despite the fact there is a warm up, cool down and quite a bit of recovery time, my normalised power was within 1 watt of what my threshold is set as. No wonder I wanted to throw up during the intervals!!0 -
Ive just bought a turbo and a few DVD's from a mate, couple of cycle races, Giro and something else, a CTS Criterium DVD which is an hour long and a really good workout and a few Lance Armstrong documentaries at about an hour each. I also play on the Xbox or watch TV
Cycling never gets any easier, you just go faster - Greg LeMond0 -
Personally waiting for the NapD QuadPower for beginners..0
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This might sound like a slightly off the wall idea, but have a look at the indoor rowing training guide available to download free at
http://concept2.co.uk/training/guide
Okay, it's intended for rowing but there are parts of it, such as information on heart rate bands and heart rate based training that can be adapted for use on a turbo quite easily. If you have access to a Concept 2 rower, even pace based training plans can be translated by monitoring how pace equates to heart rate and using this when on the turbo. I currently use a regime based on a training plan intended for the rowing marathon - that's roughly a two and three quarter hour event for someone like me - which seems to work pretty well.
As for staying interested - hey, you're talking to an ex-rower here, so I'm used to training being endless and boring!0 -
In this specific case it's only a trademark when you publish it! 0
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Got my turbo now, picked it up last night, first session tonight and my back and arms were aching alot even though the front wheel is elevated.... Is this something you get used to, or do you need to do core work?Cycling never gets any easier, you just go faster - Greg LeMond0
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had mine two weeks now and i must say if doing intervals i enjoy it althoug it is very hard however a steady ride at the same pace is very boring.
I think the aching thing might be to do with you being in the same position when i did a 43minute session last night (previously only done 30min) i was aching a bit in the neck / upper back area yet out on the road i dont suffer from this problem.0 -
lastwords wrote:had mine two weeks now and i must say if doing intervals i enjoy it althoug it is very hard however a steady ride at the same pace is very boring.
I think the aching thing might be to do with you being in the same position when i did a 43minute session last night (previously only done 30min) i was aching a bit in the neck / upper back area yet out on the road i dont suffer from this problem.
I find on the road im good for 5hrs but only 1 hr on the turbo. I guess the wind helps support your weight.Cycling never gets any easier, you just go faster - Greg LeMond0 -
I've been properly back on the bike for a couple of months now after a long time off. When I got fit a few years ago my turbo was a massive help during the winter, when much road riding is not always possible (or much fun), and for getting maximum benefit for the time put in. It worked for me last time, and I'm confident it'll work again.
What I did last time was all derived from Pete Read's 'Effective Turbo Training' White Book guide, so this post may be useful to anyone with access to that. I've again been doing stuff from this for about 10 weeks, together with road riding (hilly rides of about 3 hrs usually), weather and time permitting.
Now I've got some half-decent bike fitness back, I've modified my programme a bit, reducing the base work on the turbo a bit and adding higher intensity intervals (this early in the "training" I'll probably notch the intensity down a bit on the high intensity stuff compared to their description below, plus I'll avoid any high intensity stuff if I've any remote sign of sickness). The 3hr rides on the road will stay, but may be replaced by turbo work if the weather intervenes.
I'm using a Kurt Kinetic Road Machine, with their rear-wheel "power computer"/speedo, an HRM, a dirty great big fan, and some banging dance music.
The turbo sessions I'm doing are in 3 groupings, some of which are a bit arbitrary, and may not be the best named. It might all look a bit complicated (and could be simpler!), but the idea is for it to be varied so I don't get bored, plus get some different training effects:-
Aerobic Base
===========
AB1: 30 secs on 30 secs off [Pete Read Session 6]
AB2: Classic 40 minute [Pete Read Session 3]
AB3: 25/20/15 [Pete Read Session 4]
AB4: Yo-Yo [Pete Read Session 5]
Force & Power
============
FP1: 2 x 20 minutes around FTP (~85% MaxHR)
FP2: Explosive Strength [Pete Read Session 9]
FP3: Power Pyramid [Pete Read Session 8]
FP4: Aerobic Power [Pete Read Session 12]
FP5: Multiple Strength Training [Pete Read Session 10], or Session FP1 (2 x 20 around FTP)
Speed & Power
=============
SP1: 3 Minute Sets [Pete Read Session 18]
SP2: 6 x 150 seconds @ 4 minute maximal power, recovery of 4.5 minutes, or to HR < 60% MaxHR, between intervals
SP3: 10 x 30 seconds @ Max Intensity, recovery of 4.5 minutes, or to HR < 60% MaxHR, between intervals
I've arranged these sessions into 3 blocks (of 4 sessions each), each block roughly corresponding to a week's worth of turbo work, so about 3 weeks in total. Which can then be repeated, after a bit of extra rest perhaps. Ideally, I'd do a turbo block and a 3hr ride in a week or so. Or maybe a block and 2 rides over 8 or 9 days. Doesn't have to be prescriptive.
Block1: SP1, FP1, AB1, FP2
Block2: SP2, AB2, FP3, AB3
Block3: SP3, FP4, AB4, FP5
Obviously, to make sense of this, you'll need sight of the White Book Turbo Trainer manual, as without explanation of the Pete Read sessions, the post is gobbledygook (maybe it is anyway). I don't know if Pete Read still sells this manual.
Thought this may be of interest to someone anyway. :roll:0 -
rdt wrote:I've been properly back on the bike for a couple of months now after a long time off. When I got fit a few years ago my turbo was a massive help during the winter, when much road riding is not always possible (or much fun), and for getting maximum benefit for the time put in. It worked for me last time, and I'm confident it'll work again.
What I did last time was all derived from Pete Read's 'Effective Turbo Training' White Book guide, so this post may be useful to anyone with access to that. I've again been doing stuff from this for about 10 weeks, together with road riding (hilly rides of about 3 hrs usually), weather and time permitting.
Now I've got some half-decent bike fitness back, I've modified my programme a bit, reducing the base work on the turbo a bit and adding higher intensity intervals (this early in the "training" I'll probably notch the intensity down a bit on the high intensity stuff compared to their description below, plus I'll avoid any high intensity stuff if I've any remote sign of sickness). The 3hr rides on the road will stay, but may be replaced by turbo work if the weather intervenes.
I'm using a Kurt Kinetic Road Machine, with their rear-wheel "power computer"/speedo, an HRM, a dirty great big fan, and some banging dance music.
The turbo sessions I'm doing are in 3 groupings, some of which are a bit arbitrary, and may not be the best named. It might all look a bit complicated (and could be simpler!), but the idea is for it to be varied so I don't get bored, plus get some different training effects:-
Aerobic Base
===========
AB1: 30 secs on 30 secs off [Pete Read Session 6]
AB2: Classic 40 minute [Pete Read Session 3]
AB3: 25/20/15 [Pete Read Session 4]
AB4: Yo-Yo [Pete Read Session 5]
Force & Power
============
FP1: 2 x 20 minutes around FTP (~85% MaxHR)
FP2: Explosive Strength [Pete Read Session 9]
FP3: Power Pyramid [Pete Read Session 8]
FP4: Aerobic Power [Pete Read Session 12]
FP5: Multiple Strength Training [Pete Read Session 10], or Session FP1 (2 x 20 around FTP)
Speed & Power
=============
SP1: 3 Minute Sets [Pete Read Session 18]
SP2: 6 x 150 seconds @ 4 minute maximal power, recovery of 4.5 minutes, or to HR < 60% MaxHR, between intervals
SP3: 10 x 30 seconds @ Max Intensity, recovery of 4.5 minutes, or to HR < 60% MaxHR, between intervals
I've arranged these sessions into 3 blocks (of 4 sessions each), each block roughly corresponding to a week's worth of turbo work, so about 3 weeks in total. Which can then be repeated, after a bit of extra rest perhaps. Ideally, I'd do a turbo block and a 3hr ride in a week or so. Or maybe a block and 2 rides over 8 or 9 days. Doesn't have to be prescriptive.
Block1: SP1, FP1, AB1, FP2
Block2: SP2, AB2, FP3, AB3
Block3: SP3, FP4, AB4, FP5
Obviously, to make sense of this, you'll need sight of the White Book Turbo Trainer manual, as without explanation of the Pete Read sessions, the post is gobbledygook (maybe it is anyway). I don't know if Pete Read still sells this manual.
Thought this may be of interest to someone anyway. :roll:
Loads of info there, nice one Cycling never gets any easier, you just go faster - Greg LeMond0 -
Are there any tips for people who don't use/can't afford heartrate monitors?
I've just spent all the money I have on the turbo, so can't get hold of a HR monitor any time soon.
Is there a good way to "feel" what, say, 85% of max.heart rate is?
Presumably it's beyond the "i could do this indefinitely" feeling, heading towards the "oh my god this is making my legs seriously f**** heavy" but not the "AARRGH!" stage?Note: the above post is an opinion and not fact. It might be a lie.0 -
teagar wrote:Are there any tips for people who don't use/can't afford heartrate monitors?
I've just spent all the money I have on the turbo, so can't get hold of a HR monitor any time soon.
Is there a good way to "feel" what, say, 85% of max.heart rate is?
Presumably it's beyond the "i could do this indefinitely" feeling, heading towards the "oh my god this is making my legs seriously f**** heavy" but not the "AARRGH!" stage?
Do a google for perceived exertion and have a read, quite a number of people prefer to just listen to their own bodies rather than just going off what the HRM is saying.
Can get a HRM for about £20 if you wanted, probably less but I haven't looked0 -
Dunedin397 wrote:I'm not so sure I wouldn say turbo training is ever overly enjoyable, but when it's wet or dar or cold or wet, dark and cold, turbo training is better than doing nothing.
I've found you need to vary the sessions as much as possible, particularly if you're not overly keen, but try and bear in mind that it's a means to an end. I'll do a spin for 30 minutes and try to get close to 10 miles, use the Rick Kiddle, Chris Carmichale, Tour de France DVDs or just watch a movie whilst I spin away.
You'll get out what you put in and I've always found I've improved over the winter by using the turbo, but when the weather is good I'll go out and ride.
Dunedin
+1 for the Rick Kiddle and Carmichael DVD's.0 -
really enjoying the turbo. Done 3 sessions on it with spinervals no1 DVD. Already feel a difference.
I hate having to think in this sort of workout. I just want somebody to tell me what to do so spinervals works whereas the written stuff above doesn't.
Chris0 -
I'm going through my records and stuff so I can make a bit of an electronic mixtape to keep me going. I've been using my rollers outside - you might think it defeats the point of having them, but not when you're sheltered from the rain and are getting a good breeze in your face.NapoleonD wrote:Garz wrote:Personally waiting for the NapD QuadPower for beginners..
You forgot the tm after the QuadPowertm
I am not as qualified as NapD to instruct on such an advanced subject, although I can't emphasize enough, the essential need to give the look™ before undertaking this activity, especially if on a climb.0 -
Tacx Satori Blue High Power Cycle Turbo Trainer Set on deal . I know nothing about trainers, I need guidance? I'd rather not spend so much money but I've no idea what you don't get with a cheaper trainer.
Help me! I have 2.5 hours before the deal expires.0 -
I have one.
Is good.0 -
Bought a set of V Arion Elite rollers from classifieds on her very impressed with them too. Been out on the road last two nights and just feel good on the bike. Rollers have seemed to have improved my pedalling and balance etc after only 5 1hr sessions on Sufferfest.Colnago C60 SRAM eTap, Colnago C40, Milani 107E, BMC Pro Machine, Trek Madone, Viner Gladius,
Bizango 29er0 -
I've seen this mentioned in CW
http://www.chainreactioncycles.com/Mode ... elID=41898
I'm pretty interested. I don't know much at all about trainers so would appreciate any comments. No adjustment levers is appealing.
To be used when it's dark, in my garage when it's raining outside.....0 -
I think it depends how fit you are to begin with. As an overweight 51 year old I have found that it took quite a while to choose the resistance setting that allowed me to do a whole 45 minute spinerval session at the right heart rate.
I think if I had to keep getting off to adjust the settings or found that i couldn't keep up with the instructions that I would lose interest very quickly. I know it is more expensive but I went with the Tacx Flow as it allows me to monitor my heart rate, cadence, speed and adjust the resistance.
I have now aslo gone for the VR update as the catalyst training software should allow me to log all of these results and see my improvement with time.
I fins that I can really push for a whole 45minute session and keep my heartrate above 140 pretty much the whole time as I dont have to think about traffic coneres, junctions, etc. It is a pure anaerobic burn.
This is getting quite worrying, I could almost get addicted!!
Chris0 -
I'm a recently retired-ish serious runner fed up of constant injury so have switched to cycling & find it more enjoyable and much easier on my legs, esp. knees!
Hadn't thought about monitoring speed, distance etc.
(goes to look at the Tacx Flow....)0 -
My software for the VR upgrade is due tomorrow!! see other thread on CRC. I will post up a review as soon as I have had chance to play with it.
Chris0 -
Brilliant thread this thanks to all ....i ve been sweeting like a bin ladin would if he won a free holiday at Guantanamo Bay detention camp 0
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Well I have got the kit and its loaded up on an old machine running XP.
i had to install .NET myself as the Tacx software wouldnt do it but requires .NET. Everything else went fine with the install. The software was clearly designed in about 1985 by the button shapes, sizes and colours. The software grabs the whole screen and will not resize at all. This makes it difficult to watch a DVD and watch your HR, etc.
The ability to keep logs of your power, HR, distance, etc is useful and I will let you know how the analyser works in weeks to come.
The real life video is excellent although eerily silent, the change as you go from a steep hill over the top down onto the descent is fascinating as is the going up hill. I wasn't always convinced that the video speed was the same as my speed but it was pretty good.
Basically the hardware is great but the software is clunky and out of date. If they could update it and rebuild it to have a modern feel it would be great.
chris0 -
timb64 wrote:
In the brief time I owned a turbo I sometimes used a PSP to relieve the boredom- so that or an XBox etc.Not sure it would work with games requiring a lot of movement!NapoleonD wrote:timb64 wrote:[quote=What about us that only get to train at home when the kids are in bed?
"Flippant remarks are not exactly what the OP is intended for... "
The
's a hint I was only pulling your leg.
The guide's great for those who can bother with all the faff that goes with hauling out and setting up a turbo(if you don't have the space or a tolerant enough partner to have one set up permanently)
Personally I find the alternative of lights and all weather gear is an easier option at this time of year(probably cheaper too!)
So no useful suggestions then?
I'm sure everyone on here would rather be out riding than on the turbo...
Hence my original flippant remark(must take life more seriously in future)
If you can use a PSP on a turbo I would hazzard a guess you're not training hard enough.
;-)0 -
sampras38 wrote:timb64 wrote:
In the brief time I owned a turbo I sometimes used a PSP to relieve the boredom- so that or an XBox etc.Not sure it would work with games requiring a lot of movement!NapoleonD wrote:timb64 wrote:[quote=What about us that only get to train at home when the kids are in bed?
"Flippant remarks are not exactly what the OP is intended for... "
The 's a hint I was only pulling your leg.
The guide's great for those who can bother with all the faff that goes with hauling out and setting up a turbo(if you don't have the space or a tolerant enough partner to have one set up permanently)
Personally I find the alternative of lights and all weather gear is an easier option at this time of year(probably cheaper too!)
So no useful suggestions then?
I'm sure everyone on here would rather be out riding than on the turbo...
Hence my original flippant remark(must take life more seriously in future)
If you can use a PSP on a turbo I would hazzard a guess you're not training hard enough.
;-)
Depends if you are doing an endurance effort or intervals.
When I do intervals like those on the sufferfest, a bucket would be far more applicable than a PSP.0
