Workout Intensity

Gav888

Hi,

I find that my heart rate takes a while to get up when im using the turbo, yet out on the road I dont have this issue, but 3 of my workouts a week are on the turbo so I want to check how I should judge intensity to make sure im doing it right.

So, tonight I did a 30min test to see how long it would take to get into zone 4 and hold it for a while. I started with a 15min warmup with some easy pedalling and a few short harder efforts, I was sweating and warmed up nicely by the end of the 15min, then 30min hard effort.

Here is the workout I did - http://img.photobucket.com/albums/v306/G888/30T.jpg

As you can see it takes about 15min of hard effort to get my heart rate into zone 4 once ive done the warmup and my average speed was 18mph, my legs were burning holding that speed for 30min so it was hard for me.

Do you get fitter / fast by riding faster than you normally ride (I average 15mph over 50 miles for example) or by holding a high heart rate (zone 4) for a period of time, such as 30min, or both?

I know a high heart rate goes hand in hand with higher speeds, obviously you have to work hard to get your heart rate up, but as you can see im working hard for 30min but my heart rate is only in zone 4 for 15min. So do I get 30min worth of gains (speed) or 15min's worth (heart rate)?

Alex_Simmons/RST

Gav888 wrote:

I find that my heart rate takes a while to get up when im using the turbo, yet out on the road I dont have this issue, but 3 of my workouts a week are on the turbo so I want to check how I should judge intensity to make sure im doing it right.

It sounds to me like you are not generating the same power on the turbo that you can outdoors. There can be several reasons for that.

Gav888 wrote:

I know a high heart rate goes hand in hand with higher speeds, obviously you have to work hard to get your heart rate up, but as you can see im working hard for 30min but my heart rate is only in zone 4 for 15min. So do I get 30min worth of gains (speed) or 15min's worth (heart rate)?

HR and speed are not all that closely related.

What matters is the effort level (power) you are riding at in order to induce the desired adaptations.

"If it feels hard, it is hard"
and
"Alls you can do is alls you can do"

amaferanga

Are you the guy with the Elite fluid elastogel turbo?

If so, you need to gradually increase your speed through at least the first 15 minutes of your 30 min effort. In other words, it takes at least 30 mins of riding fairly hard before the resistance of the turbo stabilises (IME). I do a 10 minute warm-up and then find that through the first of my 20 min efforts when doing 2x20's that my speed increases by about 4km/h for the same power.

If not ignore the above.

Gav888

amaferanga wrote:

Are you the guy with the Elite fluid elastogel turbo?

.

Err yeah, how did you know? But thanks for the info, do you recommend any good warmup routines as I think that will help get my HR up aswell. Also, I take it you have one, if so what is the electric plug in the side of it for?

Alex - As always thanks for the info.

robrauy

I have the same problem on the turbo - It always feels tough at the time, but afterwards I often think I could have tried harder..

Here's a 2x20 that I did recently:-

http://img375.imageshack.us/img375/9797/2x20.jpg

I struggled to get into zone 4 until half way through the first interval. Looks pretty feeble compared to some of the chaingang sessions or races that I have data for!

EDIT:

Below is the workout from a recent chaingang (can you tell that I've just bought a Garmin!)

My conclusion is that I need to spend less time on the turbo and more time group riding!

http://img691.imageshack.us/img691/3987/chaingang.jpg

Gav888

robrauy wrote:

I have the same problem on the turbo - It always feels tough at the time, but afterwards I often think I could have tried harder..

Here's a 2x20 that I did recently:-

http://img375.imageshack.us/img375/9797/2x20.jpg

I struggled to get into zone 4 until half way through the first interval. Looks pretty feeble compared to some of the chaingang sessions or races that I have data for!

EDIT:

Below is the workout from a recent chaingang (can you tell that I've just bought a Garmin!)

My conclusion is that I need to spend less time on the turbo and more time group riding!

http://img691.imageshack.us/img691/3987/chaingang.jpg

Quite interesting comparing the 2, the chain gang ride is basically a good threshold session for ya... keep it up

Interesting to see what speed you hold for the 2 x 20, and the chain gang. Im still a long way off those speeds as you can see but its something to aim for.

Just out of interest what sort of speed do you average of 50 miles?

I know what you mean about having a Garmin, I love checking out the data after every ride

Anonymous

Gav888 wrote:

I love checking out the data after every ride

You'd LOVE a power meter then

Agent57

NapoleonD wrote:

Gav888 wrote:

I love checking out the data after every ride

You'd LOVE a power meter then

I'd love a power meter, but they're so expensive. Easy to work out power on my Concept 2 rowing machine; less so on a bike.

robrauy

Gav888 wrote:

robrauy wrote:

I have the same problem on the turbo - It always feels tough at the time, but afterwards I often think I could have tried harder..

Here's a 2x20 that I did recently:-

http://img375.imageshack.us/img375/9797/2x20.jpg

I struggled to get into zone 4 until half way through the first interval. Looks pretty feeble compared to some of the chaingang sessions or races that I have data for!

EDIT:

Below is the workout from a recent chaingang (can you tell that I've just bought a Garmin!)

My conclusion is that I need to spend less time on the turbo and more time group riding!

http://img691.imageshack.us/img691/3987/chaingang.jpg

Quite interesting comparing the 2, the chain gang ride is basically a good threshold session for ya... keep it up

Interesting to see what speed you hold for the 2 x 20, and the chain gang. Im still a long way off those speeds as you can see but its something to aim for.

Just out of interest what sort of speed do you average of 50 miles?

I know what you mean about having a Garmin, I love checking out the data after every ride

The Garmin has proved to be really motivational, as you can't hide a lazy workout!

Not sure about my average speed for a 50, though I do reasonably hilly 25 miles occasionally and average around 20mph.

My current goal is to get a result in a weekday Cat 3/4 race, but think I have some work to do still...

Gav888

Yes NapD I would love a powermeter, just a bit too pricey at the moment though

Robrauy, I forgot to say, your 10min warmup is not what I expected of a warmup, you are basically increasing your speed over 10min so when you start your 20min interval your already doing the required speed.

Is this a normal warmup routing - gradually increasing speed, as I always thought it was a mix of easy pedalling and short sharp bursts?