Have Turbo, Need Plan

CleeRider

Situation:
I've only been cycling for 1 year (age 39, 68kg).
Recently I've been riding 3 x 35 miles, 1500ft per week at around 17mph.
Sometimes a pan flat (70ft) half century at 18mph.

Target:
To use a turbo over the Autumn/Winter and be riding the 35 mile route at a 18mph average next Spring.

I've just bought a BKOOL trainer which is fantastic (esp GPX imports) and have done a couple of 35 mile sessions.
What sort of plan should I have in place if I want to improve my fitness/power to achieve my target?
I'm thinking some kind of intervals rather than just repeating a 35 mile session over and over but don't know where to start. I have never done anything other than simply go out and ride a decent average speed.

I would be grateful for any input.

bigpikle

Sign up to Trainer Road (special discount annual rate this week only) and use their plans - loads of great options to choose from. Should be exactly what you need and costs next to nothing!

ut_och_cykla

Do long intervals (2x20 mins?) nearer next spring and some really hard 5 x 4:4 intervals even nearer to spring . Greatest problem is starting too early - if you start now you will so sick of the turbo by the time winter comes...ride outdoors as much as you can, break up your 35 miles into harder and easier blocks e..g work really hard up the uphill bits etc. I usually wait until after christmas with turbo stuff - maybe a handful of sessiosn before - but then concerted 2-4 sessions a week until easter. But then I'm a chubby, 50+ female with no intentions of racing etc...good luck

diamonddog

viewtopic.php?f=40011&t=12941106

Have a look at this topic.

sloppyschleckonds

ut_och_cykla wrote:

Do long intervals (2x20 mins?) nearer next spring and some really hard 5 x 4:4 intervals even nearer to spring . Greatest problem is starting too early - if you start now you will so sick of the turbo by the time winter comes...ride outdoors as much as you can, break up your 35 miles into harder and easier blocks e..g work really hard up the uphill bits etc. I usually wait until after christmas with turbo stuff - maybe a handful of sessiosn before - but then concerted 2-4 sessions a week until easter. But then I'm a chubby, 50+ female with no intentions of racing etc...good luck

All good advise here. Start too early on the turbo work and by Jan/ Feb when the daylight hours are very short you'll be sick to death of it.

CleeRider

Thanks for the advice. I'll only be using the turbo when it's not safe to go out as I have all the cold weather clothing for good days. When you say 2x20 does this mean...
10mins warm up
20mins at FTP
10mins recovery
20mins at FTP
Cool down?

ric/rstsport

yes, but most people use a 5 min recovery period in between the efforts. there are other ways to crack this session (as 2 x 20 isn't the most interesting thing in the world!).

you could do 8 x 5mins with 60-secs easy between efforts and the on portion slightly harder than FTP