Turbo Trainer Question

Wilby_89

Hi,
I use a turbo trainer daily as my training source.
I use it an hour a day and maybe throw in a 20-30 mile bike ride here or there on top of the turbo.
I am 26 years old, 5.9ft and weigh just under 10st.
These are the results I normally get at the end of the hour.
Distance 21-23miles
Average speed 21-23mph
Average heart rate 165-175bpm
Max heart rate 180-190bpm.

This is normally my routine
5 minutes warm up

10 minutes replicating riding flats
5 minutes replicating climbs (add more resistance) X3
2 minutes recovery

4 minutes Cool Down

My question is from these results it always seems like I'm going full gas but when I do try and recover for 2 minutes after the climb interval I can never seem to get my hear rate below 165bpm so it seems like I'm not recovering properly.
When I recover after an interval is it normal for my heart rate to be so high still.
I thought a recovery interval should be around 65-75% of max heart rate but if I was trying to achieve this on the turbo trainer I would nearly come to a stand still.
Just wanted any advice on how I could probably benefit more on the turbo trainer then doing the same routine over and over.
My specific goal is climbing as I don't weigh to much and always seem to be decent on the hills around my area.

imposter2.0

Speed and distance on a turbo are meaningless and climbing isn't a goal as such. Do you have any actual goals, like racing, HCs, TTs etc?

Time at intensity is what counts on a turbo and it doesn't look like you are doing enough of it. Also, I'd be more inclined to turbo less and ride outside more.

Wilby_89

Yh I do want to go out riding more but since I got hit by a car a couple of weeks ago my confidence has gone from riding on the road.
I am interested in TT'S, I am not a member of any cycling club but am considering joining one soon as It will give me the experience of group rides which I have never done and maybe start entering some events.

What Puzzles me is when I watch turbo workout videos on YouTube etc. there are intervals where they say to cycle at -65% THR at a 100 rpm.
This seems impossible to me as It would seem that I would have to cycle with no resistance at all but if I did this I would be flying all over the place and not have any stability.
When I have tried doing this as a warm up I always go beyond 65%THR and have to add more resistance just to be more stable while seating on a stationary trainer.
It just seems like when I do a turbo session my HR no matter what intervals Im doing its always around 80-95% THR even when doing my cool down.

supermurph09

Do you use a fan? If not, get one and the more powerful the better. I was pretty shocked by the difference it made. Maplin do some good ones.

markhewitt1978

[url=http://www.bikeradar.com/forums/viewtopic.php?p=19646614#p19646614]Supermurph09[/url] wrote:

Do you use a fan? If not, get one and the more powerful the better. I was pretty shocked by the difference it made. Maplin do some good ones.

Any sort of indoor training is pretty much impossible without one IME, even if the room your in is relatively chilly.

supermurph09

[url=http://www.bikeradar.com/forums/viewtopic.php?p=19646621#p19646621]markhewitt1978[/url] wrote:

[url=http://www.bikeradar.com/forums/viewtopic.php?p=19646614#p19646614]Supermurph09[/url] wrote:

Do you use a fan? If not, get one and the more powerful the better. I was pretty shocked by the difference it made. Maplin do some good ones.

Any sort of indoor training is pretty much impossible without one IME, even if the room your in is relatively chilly.

I'd always used a standard desk fan, I now have one that had this review on it:

"The fan is nice enough, but unfortunately the lowest speed is way too powerful and very noisy, cant hear yourself think. Would be completely useless in a bedroom when trying to sleep as its as loud as a hoover!"
http://www.maplin.co.uk/p/16-inch-chrome-fan-a62lb

PERFECT!!!

Wilby_89

Yep I've got a floor stand fan and works a charm.
Always use it when on the turbo.