Turbo training advice

AAG

I have invested in a Turbo trainer and im not 100% sure the best session for what i want to improve in.

http://app.strava.com/athletes/305039

As you can see ive done 4 sessions this long weekend, but are they any good .?
I want to improve my speed and hill climbing and SST + Ft, pretty much everything then lol.

Can anyone also recommend an session idea please
ie:
Warm up ? ? ?
Effort ? ? ?
reco ? ? ?
etc
etc

danlikesbikes

This is a pretty good resource for sessions - http://www.turbotraining.co.uk/indoorCy ... nav=search

Users upload their own with power, speed, gear, time, cadence etc or a mixture of them so should have some to suit you & your turbo.

AAG

Danlikesbikes wrote:

This is a pretty good resource for sessions - http://www.turbotraining.co.uk/indoorCy ... nav=search

Users upload their own with power, speed, gear, time, cadence etc or a mixture of them so should have some to suit you & your turbo.

Ive seen this website, but tbh i dont know if the plans are any good, i could make up my own and put it up.

danlikesbikes

You need to think about what your looking to get from it really - consider it as a library of workouts of sorts.

What is it you are looking to improve? If you give us an idea there are plenty of experienced (many much more than me) people on BR that frequent the training sections that can point out some good types of workout for you.

AAG

Hills for sure, and to pick my speed up mainly.

danlikesbikes

So your looking to do some resistance type work in a bigger gear to replicate hills, if you've got a front wheel step-up can make it feel more like your on a hill. As for the speed work intervals would do you good along with some threshold sessions so your attacking it from both sides.

AAG

Intervals: i take it are at the top end of my HR and say 30s full on and 30s reco etc etc.

When you say "big gear" do you mean higher or more teeth.?

danlikesbikes

Shorter intervals are go for short sprint type efforts such as losing a wheel in a race and needing to recover. Would look to perhaps to longer intervals.

Yep big gear = higher gear & harder and a lower cadence (turn of the pedals/cranks) so like climbing at a slower, steady and harder rate.

AAG

So something like this:
Warm up 80 ish at about 80% MHR, 10 mins
Big gear effort 100%+ MHR, 2 mins
Recovery, smaller gear, 3 mins
and repeat it a few times and then 1 mins cool down.

petemadoc

I'd love to know what people mean when they say 100%+ MHR for 2 minutes

sufferfest angels or the hunted is what you need

AAG

PeteMadoc wrote:

I'd love to know what people mean when they say 100%+ MHR for 2 minutes

sufferfest angels or the hunted is what you need

When ever ive been pushing it and im struggleing to breath my HR has neve gone above 185/6, hence the saying MHR. :roll:

Wrath Rob

AAG wrote:

PeteMadoc wrote:

I'd love to know what people mean when they say 100%+ MHR for 2 minutes

sufferfest angels or the hunted is what you need

When ever ive been pushing it and im struggleing to breath my HR has neve gone above 185/6, hence the saying MHR. :roll:

But 100+%? How can you go above your maximum HR? There is a term LTHR or Lactate Threshold HR, which is below your max. A 2 min effort could definitely be above 105% LTHR, though at 2 mins duration it will take a significant portion of that 2 mins to get your HR into the desired zone so you wouldn't know you're doing the right work. This is one of the limitations of HR training and for shorter intervals you might want to try percieved effort, e.g. on a scale of 1-10 then a 2 min interval might be 8-9.

@AAG: Unless you're racing then something like 2*20 min threshold intervals (with warm up and cool down) will help raise your power, especially if you combine them with some sweet-spot work. This in turn will help your hill climbing, unless you're objective is to sprint up some very short ones, in which case you might want to do something more specific.