Turbo Trainer Newbie - Sufferfest help

plowsie

Downloaded some Sufferfest videos today after my first spin on the turbo last night, like the idea of the videos and want to give them a try.

I notice the video gives you effort figures, this leaves me at a dead end... Do I guess this? 10 being absolute maximum I can give or just adjust the resistance on my trainer to match the effort? I have a cadence sensor so theres no problem there.

I need to get a heart rate monitor too.

Thanks for help.
Stu

MattC59

The effort level is perceived effort. So if the perceived effort increases, but you're being asked to keep your cadence constant at, say 80rpm, then you need to either increase the resistance of your turbo trainer, or up a gear or two. I leave the turbo in a set resistance and use the gears to alter the resistance.

After a few sessions, you'll soon be able to gauge what gear equates to what perceived effort at a specific cadence, so your workouts will get smoother. (But no easier !!!)

The good thing about Sufferfest is that you can be completely new to bikes, or the fittest person on the planet, and you'll still be able to have a useful workout.

You're right, effort 10 is everything you've got

Dazza @>@'

I found 7-8 effort is leaving me concentrating on trying to keep my breathing deep and level as you can get breathless quickly with feeling the effort in the legs. 9 is knowing I cannot maintain either for a long time.
Ive got a remote resistance on the handle bars and only alter it on hull climbs.

w00dster

Hi Dazza,
I use sufferfest a fair bit, have a good selection to keep it fresh.
So to give me a base line I figured out what gear I needed to be in to complete an hour ride on the turbo keeping a steady cadence (90). (this was my max effort for that hour). I then use this as my 7/10, I can then add resistance and increase/decrease cadence accordingly.
Make sense? It is still perception, but just allows me to track improvements.

bobones

You can map the Sufferfest RPE scale to speed on your turbo so each level equates to a speed range at a given resistance. If you know the power curve of your trainer you can work it out manually, but the easiest way to proceed is to use a program like TrainerRoad or Peripedal. You need an ANT+ speed/cadence sensor, a ANT+ USB stick, a computer and a compatible turbo trainer. One you've done an FTP test on the turbo, the RPE scale maps to percentages of your FTP and the program indicates the effort you should be making for that portion of the video. Much easier than it sounds and better than guessing!