Indoor training for beginners

Stoopy

Hi just after some opinions/advice.
I have recently had to stop running due to a osteochondral defect. I want to try cycling instead, for fun/fitness. Can't really afford the gym at the moment and wouldn't have time to make it cost effective.
Due to family commitments (breastfeeding a 2 month old) I would like to train indoors during the winter and probably longer as I will have very limited time to go out until the baby is quite a bit older. I am hoping to do a 50 mile ride next year with some friends and need to train for this having only occasionally cycled short distances before pregnancy and not cycled any great distances for years!
I was wondering if a turbo trainer or a spin bike would be better for training indoors. I do like spinning classes but most of the spin bikes I have seen don't have programmes so you would have to devise your own I guess? The training would mainly be to increase time on the bike rather than trying to win any races!
Thanks for your thoughts

OnTheRopes

A few thoughts
Nothing wrong with spin bikes as long as they are a decent fit, as a racing cyclist i used to own one but you need to buy a decent quality one, a cheap exercise bike would probably be a waste of money.
If you already have a bike, then a turbo trainer could be a cheaper investment and even if you don't then if you buy a bike then you can take it out on the road, something you cant do with a spin bike and if you hate indoor training you can still get some use out of it outdoors.
With a turbo you can if you wish subscribe to an online app like Zwift which many find makes indoor training more fun, I know it works for me. Zwift has training programs as well.
A turbo need not be expensive for a half decent non smart version.

fenix

TBH you could probably do the 50 if you started from zero next year and just rode outside at the weekends for a bit. It's not that far.

If you have a bike already then yes get a turbo for it - I think just riding it using it by perceived exertion would be fine.
You don't do long rides on a turbo - but shorter more intense ones.

A spin bike would cost more than a turbo.

daniel_b

My personal reccommendation would be a smart trainer, and either Trainerroad, Zwift or Sufferfest - the latter I have no personal experience of.

TR I love, as I too have a young family, and it just makes things simple for me, and I don't have to spend hours plotting how to construct workouts, and create them for my Garmin - I used to enjoy that to some degree, but that was when I had the time to do so! Now I only just about have time to cram 7 hours of training in a week, and that is with working close to home, and a couple of days from home.
That is a mid volume program, the low volume ones (Which my gf does) are only 3 rides, something like 5 hours or less per week on average.

OnTheRopes

Fenix wrote:

You don't do long rides on a turbo - but shorter more intense ones.

A spin bike would cost more than a turbo.

Not doing long rides may be the norm but the statement is incorrect. I could never manage it pre Zwift but have done a few 3+ hrs at Z2 with some Tempo thrown in when the weather was grim and I felt that's what was needed.
Also there are some triathlete's (I am not one) who do 5 hours plus on a turbo.

A cheap spin bike (not recommended) would be cheaper than a smart turbo.

OnTheRopes

Double post

redjeepǃ

Like OnTheRopes says, it's much more normal to do shorter spins on the turbo, but there's plenty of people who do longer sessions when the time permits. The Sufferfest recently released a 3 hour long structured session and hundreds of people have taken up the challenge to do a 10 consecutive session 'Knighthood', which takes about 12 hours in the same day ! (mental).

There' s a lot of talk about smart turbos, but just in case you don't know what the difference is, a smart turbo is connected via a computer (using Bluetooth or a specific trainer dongle) to the internet and it allows the resistance of the back wheel to be changed automatically and for you to race other people in real time.

They definitely make it far more interesting and interactive, but you could find that an older style model might fit your needs better. They're much much cheaper and don't have the monthly subscription outlay that you'll probably take out with a smart turbo. If you have a few buddies who cycle you could probably borrow one for a while to see how you get on with it. Cyclists tend to collect them (or is it just me ? ).

If you can set it up in front of a TV, you can provide all the distraction you need. My first winter on the turbo (about 10 years ago) I got through every episode of The Sopranos (all 6 seasons).....

If you buy a smart turbo, you're really going to have to buy a subscription to one of the many training applications (Zwift, Sufferfest, BKool etc) that control it and give you structured training plans. There are a few free ones out there, Golden Cheetah is meant to be really good, but I think most people end up subscribing (it's about $8 to 10 per month). You also have all the added complexity of needing a computer and an internet connection near the turbo.

The main advantage that I find on any type of turbo is that it's very easy to do an efficient structured session focusing on anything you want (i.e. an hour long steady ride, 4x 15 minute threshold sessions, sprinting etc etc) and I always think that you get more out of an hour on the turbo than out on the road (and you don't have to wash the bike afterwards) :-).

It's actually very easy to make up structured sessions if you need to.

If you need any advice please ask.

fenix

I think a common misconception of people new to turbos is that instead of riding outside you can just do your outdoor ride inside. That's not easy to do - there's no downhill or coasting. Turbos are hard.

I've heard the stories of triathletes doing their IM distances indoors - but it's easy enough to back the resistance off and complete the 'distance' at a much faster speed than you'd achiever outside.

You don't do miles on a turbo - it should be more about the session and the intensity.

OnTheRopes

Fenix wrote:

I think a common misconception of people new to turbos is that instead of riding outside you can just do your outdoor ride inside. That's not easy to do - there's no downhill or coasting. Turbos are hard.

I've heard the stories of triathletes doing their IM distances indoors - but it's easy enough to back the resistance off and complete the 'distance' at a much faster speed than you'd achiever outside.

You don't do miles on a turbo - it should be more about the session and the intensity.

Agree its about time and intensity and miles is irrelevant but to do a 2 hour Z2 ride using a power meter will not allow backing off. You still need to focus on the intensity on a turbo even when it is a lower intensity.
The speed of the distance is of course irrelevant.
For example I sometimes do a Tempo ride on the turbo that tracks divergence between power and heart rate, harder to do as accurately on the road.

Anyway, we digress. For the OP, if she returns:
I assume you already have a bike, or intend to buy one for your 50 mile ride? If so buying a decent turbo trainer would probably be the choice i would make if I was in the same situation.
Start by riding 30 minute sessions at a pace that just allows you to hold a conversation, do this 3 or preferably 4 times a week.
After a month try and do 1 one hour ride a week at the same pace.
After another month try and do 1 two` hour ride and 2 one hour rides aweek
2 hours is probably enough indoors to be honest.
Then when you are ready start to ride outside and work up to 50 miles which may take 3 to 4 hrs depending on fitness and how flat the ride is.
At the end of the day just enjoy it!