Which option do I take to get fit from today - turbo use

Check out this book. The author is a dope but the content is good and gives you a choice of 4 different 12 week training plans that don't require a lot of time and are perfect for turbo.

http://www.amazon.co.uk/dp/193403083X

You don't need to fuel while on a turbo, especially if your goals include losing weight. Just eat normally and schedule a workout an hour or so after a meal.

What you do need to do is ensure that you keep cool (buy a good fan or two) and drink a sensible amount of water (roughly 1l per hour). If you overheat your performance will suffer.

Firstly, this is the perfect time of year to start training! You've got a good 5 months to get fit before next spring.
Remember, training should be progressive so don't overdo it to start with. From your base any cycling will get you fitter and you don't want to launch into it and be bored by Christmas.
Always do 10 mins warming up/down, and you really don't need to push hard for the first few weeks.
Enjoy it, you'll come on loads if you take it steady and build up slowly. You should try to get at least one longer road ride in a week.

I'd do some base work too. Nice steady work for 40 mins or so after a 5 mins warmup and put a 5 mins cooldown on after.
Get a few of those in per week and then start to introduce the intervals. You can burn yourself out with too much intensity too soon.

As to losing weight - cut down on what you're eating. What you can burn off exercising is a small amount compared to the extra calories you can take in over the course of a week.

NapoleonD wrote:

Get yourself the revolver video at http://www.thesufferfest.com it's the easiest to judge without speed sensors etc as each interval is flat out!

You evil man.

In all seriousness, the Sufferfest vids are as tough as you want to make them, although at full tilt, Revolver is best done with a bucket next to you - it is savage.
Personally, I'd start with Angels and then maybe Local Hero. Hell Hath No Fury is pretty good too if memory serves.

TrainerRoad is also worth a look too - I've worked my way through 3 seasons of Breaking Bad accompanied with the TrainerRoad workouts - makes turbo training almost enjoyable. TR is a subscription service though, but well worth the investment if you ask me.

Don't do it every night. Have at least a day off between those sorts of interval sessions. Going out for a normal ride would be fine though.

Not sure now what you are looking at from your original post, I get the fitness and weight loss, which should be steady progress to build up, not over stress you and last longer (I am no expert of course). As above at this time of year, I and most people I know, opt for the Winter Base training as posted up in the thread, build endurance and base fitness for the coming season, then intervals early in 2014 to build on this base, increasing power, strength, threshold and speed giving you a good all round level of fitness. The sufferfest vid's are pretty good for intervals, and keep things a bit interesting, but not sure why you what to start interval training in Oct/Nov, especially if you've had a long lay off, no doubt they will bring some quick gains, however, I take it you have no plans to ride at pace for any long period of time doing short interval session's. If you ride hard for 25-30 min interval sessions, that's what you'll be good at, if you what to perform over longer rides, you need to do longer rides, and maybe avoid becoming a Xmas Star that's fizzles out before spring. If you are going to do intervals, make sure you rest properly between, 2-3 days hard work followed by 1-2 rest days, normally rest on the bike with easy rides. Nutrition, drink plenty as the intervals will make you sweat plenty, don't need any food during intervals, they're too short, some riders on the forum will tell you they ride upto 3hrs before eating, but eating protein within 30mins of finishing your work out will help repair muscle and recovery, put your feet up.

meesterbond wrote:

I've worked my way through 3 seasons of Breaking Bad accompanied with the TrainerRoad workouts - makes turbo training almost enjoyable.

+1. I'm on series 5 of The Wire. Breaking Bad is next.

RichA wrote:

meesterbond wrote:

I've worked my way through 3 seasons of Breaking Bad accompanied with the TrainerRoad workouts - makes turbo training almost enjoyable.

+1. I'm on series 5 of The Wire. Breaking Bad is next.

Prepare yourself Rich, breaking bad is the best drama I've ever watched. Still to see series five but one to four are addictive. Bryan Cranston's performance is stunning as is Giancarlo Esposito's.

As above - Trainer Road makes it prettty easy to check you're on track and unless you're doing 30sec intervals, the only time you need to really focus on is when you're increasing or decreasing power. The rest of the time you're just checking you're on target. I tend to use headphones too as it blocks everything else out, although they do get a bit sweaty!

Having something distracting to watch / listen to is an absolutely must for me - if I don't have something to take my mind of the effort then I have a bad habit of just climbing off and doing something more intersting / less unpleasant.

90mins - 2 hours really is my limit though.