how to use turbo trainer

gunny_bedford

silly question however ! have just got a elite volare mag trainer for crimbo, i intend to use it during the dark orrible months and also during the week when i dont have the time to go for a ride.

my question relates to mag resistance or gears ?? when increasing the workload when on the bike, is it best to use the mag resistance to increase the workload or use the gears on the bike ? or both ? or is they an optimum way to use them ?

also my main aim for this year is to loose weight !! i done some sportives last year and intend to do some more, plus doing another london to paris, so my main use for the turbo is to supplement my road riding and help me loose weight, to that effect could anyone recommend any good sessions to do ? i have a garmin edge so can monitor cadence heart time speed etc, however i am not too sure on heart rate zones etc and how to obtain you hr training zones.

any help would be appreciated

regards

neil

Herbsman

I use both the gears on the bike and the magnetic resistance to warm up. For the main part of my training I stick it in whatever gear makes the chain run perfectly straight, and vary the magnetic resistance.

ajmitchell

hi

it really doesn't matter initially but may matter more as you improve. In low trainer resistance you can use a high gear (small rear cog) to increase the resistance giving high wheel speed. At hightrainer resistance you can use a small gear (large rear cog) giving low wheel speed but fair resistance.

As you improve you can pedal more watts and deal with higher resistance for longer. Two things are important the maximum attainable resistance (currently your highest gear at the stiffest turbo setting) and the ability to find exactly the right load (watts) for the length of workout. The turbo resistance settings are typically only 5 or 6 resistance levels but you probably have 10 using your cassette. So I would start at gear 9, then up the resistance on the turbo to "moderately difficult RPE" then try 10, 15, 20 or 30mins. As you improve try again in gear 8-7-6-5-4-3-2-1. Then start again at the next resistance level up on the turbo. When you can do 30mins in gear 2 or 1 at the highest turbo resistance it will be time for a bigger front chainring or more likekly, time to ride outside again.

Herbsman

Herbsman wrote:

I use both the gears on the bike and the magnetic resistance to warm up. For the main part of my training I stick it in whatever gear makes the chain run perfectly straight*, and vary the magnetic resistance.

*The reason being that this minimises chain / cassette / chainring wear

McBain_v1

Agree with minimising chain wear advice unless you have a bike that is to be used for nothing but turbo training in which case use the full range of gears to get the most out of your training.

Herbsman

You don't need the full range of gears on a turbo trainer with remotely controllable variable resistance. You might need a few when you're warming up or cooling down just to make the transition more gradual but it's not necessary to use the entire range of gears for the main part of any interval session.

gunny_bedford

thanks for the replies, ive decided now that ive been using it for a few weeks, to stick to the same gear, and vary the mag resistance,as that seems the best way to go for most of the time. have been using the plans from turbo training where i use plans that have cadence and resistance changes, after 45 mins i am a sweaty mess, but keep in the same gear, so i guess must be ok ! i have downloaded one of the suffer fest videos, but do have to change gear on that one, as the cadence they require (90 plus) does make a gear change required - for me anyway !

Xommul

Hiya, my 2 pence.

If you want to lose weight train with a HR monitor an keep your Heart rate at 60-72% of your Max HR. This is the fat burning zone where for your energy you use 80% fat and 20% carbs. This is ideal to get rid of the fat. You need to do long rides on the turbo or road. I would also suggest not only cycling but running and swimming too.

Also high intensity interval training works well too. Very hard work 8 out of 10 for a minute to 1.30 and then rest for 2 mins. Repeat 10-15 times. with a warm up and warm down. Always stretch.

However training is half the battle you have to drop the eating habbits taht got you where you are now e it sugar, burgers, beer etc. Mine was cake and junk food plus silly portion size. Now 38kgs lighter and fit to boot.

GL

Alex_Simmons/RST

Xommul wrote:

If you want to lose weight train with a HR monitor an keep your Heart rate at 60-72% of your Max HR. This is the fat burning zone where for your energy you use 80% fat and 20% carbs. This is ideal to get rid of the fat. You need to do long rides on the turbo or road. I would also suggest not only cycling but running and swimming too.

1. Fat burning zone is a myth

2. What matters for reducing excess body fat is overall calorie deficit, not the fuel substrate mix utilised when exercising. This is achieved by maximising the calories metabolised (by riding as hard as you can sustain for the overall weekly time you have available) and reducing calorie intake (practicing the art of fork control).

3. 60-72% is too easy (recovery pace) for turbo time, unless you have not ridden for a long time.

4. Even at rest we are utilising carbs to fats in about a 50:50 ratio (give or take)

Xommul wrote:

However training is half the battle you have to drop the eating habbits taht got you where you are now e it sugar, burgers, beer etc. Mine was cake and junk food plus silly portion size. Now 38kgs lighter and fit to boot.

This is the biggest part of the equation.

GiantMike

^^^^^^^What he says^^^^^^^^

is also said here (with proper studies to back it up)

http://www.joefrielsblog.com/2011/12/the-fat-burning-myth.html

Full Merckx

viewtopic.php?f=40020&t=12661884

NapD has posted on Road Beginners. Pretty much all you need to know on this thread.