Turbo training tips

[Jon H]

Well, despite having owned a turbo trainer for several years, this winter I have finally managed to raise my boredom threshold enough to get on the thing and use it regularly. So far my sessions have been reasonably steady, but I'm planning to start hard interval training in about 3 weeks time.

I've been doing an hour at 80-85% max heart rate, mainly just spinning at 90-100 rpm. That gets a bit boring, so to vary it a bit I've also been doing the following: 1) High resistance so it feels like climbing a hill, 10 pedal revs seated & 10 revs standing alternating for 5 minutes. 2) Going up the cassette in each gear at whatever pedal rate is necessary to raise HR to 90% then easing off back down to 80%, then change up a gear and repeat.

Anyone else care to share their turbo workouts?

[Ian A4size]

I have had the turbo for a few years and this year finally moved it indoors out of one of the sheds- great idea, also using a fan helps keep you cool, i have also purchased the i-magic kit for the trainer and this has actually made it fun in a sad sort of way, racing around after cartoon cyclists and trying to beat them, good tech info comes with it as well.

[tel]

I`ve been following Pete Read`s training manual this winter and there is a number of session in there that I`ve been using:
The progressive session has you doing seven intervals in total-1min on 1 min off starting in something like 53x17 for the first int all the way down the cassette to 53x12.
Next week 2min on 2min off using the same gears as last week-the following week 3 min on 3 off and 4 on 4 off.
After 4 weeks you start reducing the off time by 30secs each week until you are doing the full 28mins. This should coincide with the start of the racing season, when hopefully you`ll be flying.
These are very hard sessions and you should only drive you HR up to no more than 85% and as you go down the cassette the cadence slows to around 70 to 75 rpm.
Also another session where you start off at 70% MHR driving up to 85% and back down to 70% in a 10min ladder. With a good warm up and cool down and hour well spent.

I`ll be interested to hear some other sessions

Terry

[Ian A4size]

Jon - i have just remembered go to http://www.tacx.nl and they have loadsa turbo routines on their site

[Marek]

Ian, the I-magic thing, would that work with any turbo trainer. Could I link up the bit that connects to the computer to anything or does it have to be a Tacx trainer. I have a Minoura 1200 which looks very similar to the Tacx swing for example. I just want to know if I can shell out a small amount to get the software and the link or do I need to go and buy a whole load of bits and bobs?

Cheers

Marek...

[Ian A4size]

Best check on the tack website. I think all the functions only work on the ergo trainers- such things as auto control of the brake as you go up hill, and the speed of which the DVD plays in the real life video mode. I have the tour of Majorca and the Marmotte challenge but have not used them yet.

[Marek]

Looks like I would need to buy the whole lot. Ah well maybe next year for xmas.

Cheers

Marek...

[Toks]

[quote]Well, despite having owned a turbo trainer for several years, this winter I have finally managed to raise my boredom threshold enough to get on the thing and use it regularly. So far my sessions have been reasonably steady, but I'm planning to start hard interval training in about 3 weeks time.

I've been doing an hour at 80-85% max heart rate, mainly just spinning at 90-100 rpm. That gets a bit boring, so to vary it a bit I've also been doing the following: 1) High resistance so it feels like climbing a hill, 10 pedal revs seated & 10 revs standing alternating for 5 minutes. 2) Going up the cassette in each gear at whatever pedal rate is necessary to raise HR to 90% then easing off back down to 80%, then change up a gear and repeat.

Anyone else care to share their turbo workouts?

[Jon H]

Good stuff Dr Toks.

I think raising my LT is exactly what I need to aim at, as this should lead to a higher sustainable power output which is Watt's [sic] required for time trialling.

I'll probably do the Pete Read sessions Terry described - I've got Pete Read's "Black Book" but haven't looked at it for a while. IT'S ALL WRITTEN IN CAPITALS LIKE THIS SO IS VERY UNFRIENDLY ON THE EYE WHEN YOU'RE READING IT. But if I remember rightly those sessions are supposed to increase power.

I also need to go and buy a decent sized clock with a second hand to put in the garage. A combination of dripping sweat and shadowy lighting means I can't see the time on my HR monitor when I'm working hard.

[mark mclaughlin]

Just been reading your ideas on the Turbo, have you looked at Smart Cycling by Arnie Baker. It has a great 12 week Turbo workout which also includes other sessions to help strengh, TT, climbing etc. Its worth a look I've been following the 1hr sessions this year once a week..eg includes a 10 min spin up to 120rpm
on low gear 2x 3/4min Isoloated leg sessions, 10min hill workout with intervals!! and then 15 min spin up to 140 rpm. Just make sure you got a fan and that your stead is firmly fixed to your Turbo!!
Now who said Turbo Training is boring.......

[tel]

Hi Mark

Haven`t heard of that book before. Where do you think I can find a copy.

Best wishes

Terry

[Toks]

I'm not sure where you live Terry but they've always got a few copies in Borders Book shops!

[mark mclaughlin]

Hi Terry

Yes Dr Toks says Borders, I got it from Evans a few years ago, but I've had this book for a few years now so not sure if they still stock it.
Hope to see you out soon.

[Marek]

Toks is right, that having a high LT threshold can really help, but surprisingly it is not essential.

I actually have a very low LT threshold, it is something that I am working on but you can actually train your body to endure the pain of having a low LT threshold. According to the guy who tested me a year or so ago he said that I had managed to train myself to work at higher intensities for long periods of time even with a low LT. Reckon I must just be a freak of nature or well hard.

But, ideally I think Toks is right, it is better to have a high LT threshold, you won't have so much pain, although it is painful getting it higher. I have a slightly different training routine to Toks but I am not going to tell you what it is as it is my little secret.

Cheers

Marek....

[Nick]

After purchasing my Turbo trainer 2 weeks ago I have finally got it set up and have just finished my first "TEST RIDE". OH MY GOD what a shock , having not been on the bike much I used one of the exercises from the Tacx web site for intermidite riders I feel totaly F***ed, but very good and enjoying my rest. I watched a TV program about LT and was very surprised that top athletes including cyclists are training their bodies to use cetain parts of the acid to their benefit.....It didn't make much sense at the time but does now thanks you guys.