Turbo Training for Beginners - a NapD guide

New to Cycling? Want some advice? Start here...

Turbo Training for Beginners - a NapD guide

Postby NapoleonD » Wed Nov 11, 2009 13:29 pm

Wasn't sure where to post this, thought 'Training' at first but thought it probably best for 'Road Beginners'.

Thought I'd start a thread where people could put tips, ideas videos / audio links etc to what they use for passing the time on the turbo.

Essentials -

Turbo trainer or rollers (Duh!)
(See guide here - Bikeradar Turbo trainer guide)
My recommendation is the Cycleops Jet Fluid Pro. Very road like feel, consistent, lifetime guarantee, easy to set up, good price...

Fan. A big, dobbing great huge one preferably. I managed a couple of winters without one then succumbed when I was trying to get riding again after the breakage of my leg. It is defo an essential! Mine was 14 quid from Tesco...
Water (lots of it!) and / or sports drink
Towel

Non-Essentials -
HR Monitor
Bike Computer (if magnet can go on rear wheel for turbo users!)
Something to watch vids on / listen to music on

Nice to have -
Power meter
Masseuse
Good weather so you don't have to do it!

I always put a towel over the headset so sweat doesn't get into it and I can wipe my face too.
I personally just keep my normal tyre on a I use a hub based power meter and swapping a tyre over between turbo / outside sessions is too much of a chore, however I am informed that dedicated trainer tyres are smoother and quieter.


A few links to resources -

Sufferfest (there's a new vid coming out at the weekend...)

Carmichael training vids

Spinervals

Realrides

Tacx real video

There's more I'm sure but my faves are the sufferfest vids (will let you know what the new one is like) and the CTS ones are pretty good, the climbing one is an excellent threshold workout. I find Spinervals somewhat cringeworthy but still good because they break the monotony.
The sufferfest has some great links too.

There is the option of watching films (last year I watched all the James Bond films over the winter) or making a 'mix tape'.

There are loads of workouts to do to keep it varied, such as the Hour of Power. Hopefully people will chip in with some good workout suggestions as well as hints and tips...
It sounds daft/obvious but one way of replicating climbing is to place a block under the front wheel. You can feel it working slightly different muscles.

Answers to some questions that get raised (courtesy of andyrr)

Q1 How easy is it to take the bike off the Turbo for weekend road rides?
Should take less than 60 seconds, on mine it's a case of clamp to the rear wheel qr, tighten, then tighten the roller to the wheel.
When I'm finished Ioosen the roller against the tyre to make removal easier, I loosen by exactly the same amount each time.

Q2 Do you need to have special tyres?
No but some tyres can wearn relatively quickly on the turbo due to the small contact patch running against the metal roller which heats up so ideally have a spare wheel and tyre (s/h wheel maybe £30, tyre £25) the tyres last for ages, non-turbo tyres will square off in time.

Q3 Does it ruin your bike?
No, try to protect the bike from drips of sweat tho'.
Last edited by NapoleonD on Thu Oct 07, 2010 23:11 pm, edited 2 times in total.
NapoleonD
 

Postby hopper1 » Wed Nov 11, 2009 13:53 pm

I use a Bike Thong to stop dripping all over my headset/frame, etc. It also has pockets, really handy for the DVD/TV remotes, etc...
Just ordered a chuffin' great Fan, too. :wink:
Start with a budget, finish with a mortgage!
User avatar
hopper1
 
Posts: 4,541
Joined: Sat Aug 16, 2008 21:46 pm
Location: Naaarrrfolk.

Postby timb64 » Wed Nov 11, 2009 13:53 pm

Or you could man up and go for a real ride in the great outdoors :wink:
User avatar
timb64
 
Posts: 272
Joined: Wed Jun 24, 2009 13:24 pm

Postby NapoleonD » Wed Nov 11, 2009 13:55 pm

timb64 wrote:Or you could man up and go for a real ride in the great outdoors :wink:


What about us that only get to train at home when the kids are in bed?
NapoleonD
 

Postby hopper1 » Wed Nov 11, 2009 14:05 pm

timb64 wrote:Or you could man up and go for a real ride in the great outdoors :wink:


Flippant remarks are not exactly what the OP is intended for... :roll:
Start with a budget, finish with a mortgage!
User avatar
hopper1
 
Posts: 4,541
Joined: Sat Aug 16, 2008 21:46 pm
Location: Naaarrrfolk.

Postby pickled » Wed Nov 11, 2009 14:06 pm

Great guide. Thanks.
The wife has asked me if we can get one. :shock:
It would be rude not to I reckon.

Shame I'm injured and can't do anything until after Christmas...
Good tip about the fan though. I hadn't thought of that.
User avatar
pickled
 
Posts: 411
Joined: Wed Jul 01, 2009 11:21 am
Location: South Manchester

Postby timb64 » Wed Nov 11, 2009 14:17 pm

What about us that only get to train at home when the kids are in bed?



"Flippant remarks are not exactly what the OP is intended for... "


The :wink: 's a hint -I was only pulling your leg.

The guide's great for those who can bother with all the faff that goes with hauling out and setting up a turbo(if you don't have the space or a tolerant enough partner to have one set up permanently)

Personally I find the alternative of lights and all weather gear is an easier option at this time of year(probably cheaper too!)
User avatar
timb64
 
Posts: 272
Joined: Wed Jun 24, 2009 13:24 pm

Postby SBezza » Wed Nov 11, 2009 14:20 pm

+1 to all of what Alex has said.

Fan is a must if you do your training via HR, as although you can get by without one, your HR does go up as you get hotter, and this does hinder the training IME.

I don't have a TV in my garage, so just listen to music, but even if I did have a TV, unless I was doing lower level stuff, I wouldn't be able to concentrate on it anyhow.

I use the turbo for mainly interval sessions

2 x 10min at 85% MHR
5min @80% MHR and then straight into 5min @ 85% MHR and repeat 2 or 3 times
20 mins @ 80% MHR followed by 10 mins at 85% MHR, followed by 5 mins @ 90% MHR

These are a few of the sessions I do, but different sessions are done at different times of the racing season.
User avatar
SBezza
 
Posts: 2,172
Joined: Mon Feb 04, 2008 10:02 am
Location: Aylesford, Kent

Postby NapoleonD » Wed Nov 11, 2009 14:21 pm

timb64 wrote: Personally I find the alternative of lights and all weather gear is an easier option at this time of year(probably cheaper too!)


I'm sure everyone on here would rather be out riding than on the turbo...
Last edited by NapoleonD on Mon Aug 09, 2010 10:52 am, edited 1 time in total.
NapoleonD
 

Postby NapoleonD » Wed Nov 11, 2009 14:24 pm

SBezza wrote:+1 to all of what Alex has said.

Fan is a must if you do your training via HR, as although you can get by without one, your HR does go up as you get hotter, and this does hinder the training IME.

I don't have a TV in my garage, so just listen to music, but even if I did have a TV, unless I was doing lower level stuff, I wouldn't be able to concentrate on it anyhow.

I use the turbo for mainly interval sessions

2 x 10min at 85% MHR
5min @80% MHR and then straight into 5min @ 85% MHR and repeat 2 or 3 times
20 mins @ 80% MHR followed by 10 mins at 85% MHR, followed by 5 mins @ 90% MHR

These are a few of the sessions I do, but different sessions are done at different times of the racing season.


Agree about not being able to concentrate on the telly when doing intervals...

Keep the workouts coming!
NapoleonD
 

Postby APIII » Wed Nov 11, 2009 14:27 pm

I've recently discovered the UCI World cup cyclocross races on cycling.tv. They're just over an hour, so perfect for a turbo session and just when you think you're really suffering, looking at those guys makes you realise what suffering is. I've tried Tour de France reruns, films, etc, etc, but this is best so far as it's non-stop action from the gun.
User avatar
APIII
 
Posts: 1,974
Joined: Thu Aug 16, 2007 14:09 pm

Postby timb64 » Wed Nov 11, 2009 14:32 pm

NapoleonD wrote:
timb64 wrote:[quote=What about us that only get to train at home when the kids are in bed?



"Flippant remarks are not exactly what the OP is intended for... "

The :wink: 's a hint I was only pulling your leg.

The guide's great for those who can bother with all the faff that goes with hauling out and setting up a turbo(if you don't have the space or a tolerant enough partner to have one set up permanently)

Personally I find the alternative of lights and all weather gear is an easier option at this time of year(probably cheaper too!)
So no useful suggestions then?

I'm sure everyone on here would rather be out riding than on the turbo...
In the brief time I owned a turbo I sometimes used a PSP to relieve the boredom- so that or an XBox etc.Not sure it would work with games requiring a lot of movement!
Hence my original flippant remark(must take life more seriously in future)
User avatar
timb64
 
Posts: 272
Joined: Wed Jun 24, 2009 13:24 pm

Postby hopper1 » Wed Nov 11, 2009 14:36 pm

Here's the start for me
Power Test.

Week 1
Phase Build 1
Monday REST
Tuesday 2x20 mins @86-89% peak 20 power.
Wednesday REST
Thursday Tempo – 80 mins @ 75-85% peak 20 power.
Friday REST
Saturday 4x10 mins @89-92% of peak 20 power.
Sunday Tempo – 80 mins @ 75-85% peak 20 power

Gradual increase in percentages during an eight week plan. Power Test. Then revert back to original percentages, with (hopefully) an increase in Peak 20 Power... :wink:
Start with a budget, finish with a mortgage!
User avatar
hopper1
 
Posts: 4,541
Joined: Sat Aug 16, 2008 21:46 pm
Location: Naaarrrfolk.

Postby softlad » Wed Nov 11, 2009 14:43 pm

timb64 wrote:Hence my original flippant remark(must take life more seriously in future)


nothing wrong with a bit of flippancy on a thread about turbos. Personally, I think turbo training is the most miserable cycling-related activity ever invented - it's enough to put you off riding a bike.

Unfortunately, it is also pretty useful for building speed and threshold tolerance (ie suffering). However, unless you are actually racing - or planning on racing, I would seriously question the need for turbo sessions anyway...
Last edited by softlad on Wed Nov 11, 2009 15:32 pm, edited 1 time in total.
User avatar
softlad
 
Posts: 3,567
Joined: Thu Jul 24, 2008 13:46 pm
Location: Ceredigion

Postby whyamihere » Wed Nov 11, 2009 14:59 pm

SBezza wrote:I don't have a TV in my garage, so just listen to music, but even if I did have a TV, unless I was doing lower level stuff, I wouldn't be able to concentrate on it anyhow.

I use the turbo for mainly interval sessions
That's what I like about the Sufferfest videos. There are bits of film on the screen, but you don't have to concentrate on them at all, other than to see when to push and when to recover, and this is generally shown pretty clearly at a glance.

Having something to watch during the warm up/warm down and tempo sections is pretty good though.
whyamihere
Site Admin
 
Posts: 22,018
Joined: Sat Apr 05, 2003 17:53 pm

Postby nonameuser » Wed Nov 11, 2009 15:06 pm

http://www.turbotraining.co.uk/ Has some good plans if you have a latptop handy whilst training
nonameuser
 
Posts: 45
Joined: Fri Jun 26, 2009 14:16 pm

Postby petejuk » Wed Nov 11, 2009 15:18 pm

Not exactly a training plan but single leg intervals are IMO excellent on the turbo and have really helped me with smoothness of pedalling and efficiency generally on the bike. They also help break up the monotany sometimes.
User avatar
petejuk
 
Posts: 226
Joined: Fri Dec 09, 2005 17:43 pm

Postby mad4itinnit » Wed Nov 11, 2009 15:51 pm

you can download alot of the dvds for turbo trainers on utorrent have 6 now and there good not tried serrfest yet but spinval is good clear instruction and guides on which gears and tension to be in very good and free
mad4itinnit
 
Posts: 47
Joined: Sun May 17, 2009 21:52 pm

Postby Cubic » Wed Nov 11, 2009 16:25 pm

These Cervelo Test Team vids are a good distraction. Very good quality and 12mins each.

http://www.bartape.net/
User avatar
Cubic
 
Posts: 488
Joined: Thu Oct 16, 2008 14:22 pm
Location: Putney

Postby NapoleonD » Wed Nov 11, 2009 16:50 pm

mad4itinnit wrote:you can download alot of the dvds for turbo trainers on utorrent have 6 now and there good not tried serrfest yet but spinval is good clear instruction and guides on which gears and tension to be in very good and free


Erm...

And illegal?
NapoleonD
 

Next

Return to Road Beginners

Who is online

Users browsing this forum: No registered users and 26 guests