Turbo Training for Beginners - a NapD guide

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ddraver
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Re: Turbo Training for Beginners - a NapD guide

Postby ddraver » Fri Nov 23, 2012 19:58 pm

Downward spiral is my favourite...
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NapoleonD
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Re: Turbo Training for Beginners - a NapD guide

Postby NapoleonD » Fri Nov 23, 2012 21:02 pm

Pairing a power meter, trainer road and the sufferfest really is turbo heaven!
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madden2011
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Re: Turbo Training for Beginners - a NapD guide

Postby madden2011 » Fri Nov 23, 2012 23:23 pm

Completed my first Sufferfest - Downward Spiral the other day and I enjoyed it even though my legs didnt feel like my own after. Had my turbo a long while now but clearly not getting the best out of it.

Its a cheap one, Tacx Sirus thinking about upgrading to something better and maybe quieter.

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Cat With No Tail
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Re: Turbo Training for Beginners - a NapD guide

Postby Cat With No Tail » Fri Nov 23, 2012 23:40 pm

ddraver wrote:Downward spiral is my favourite...


Just downloaded this now. Looking forward to losing my legs on it tomorrow. They're an absolute bargain it has to be said!

Caller
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Re: Turbo Training for Beginners - a NapD guide

Postby Caller » Sat Nov 24, 2012 15:34 pm

NapoleonD wrote:Pairing a power meter, trainer road and the sufferfest really is turbo heaven!


Just been reading the Trainer Road thread, I can't afford a proper power meter but I've ordered an ANT adaptor to use with my turbo and the Sufferfest videos, looks like it'll be a good workout :shock:

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Cat With No Tail
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Re: Turbo Training for Beginners - a NapD guide

Postby Cat With No Tail » Sun Nov 25, 2012 21:45 pm

Just completed my 1st sufferfest session (downward spiral). Very very good training aid. I don't think I've EVER pushed that hard on a turbo, ever, ever! The "bonus" sessions at the end very nearly broke me though!

*sits in the corner and starts to weep*

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NapoleonD
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Re: Turbo Training for Beginners - a NapD guide

Postby NapoleonD » Sun Nov 25, 2012 22:16 pm

Going to be trying out the new one The Wretched over the next couple of days. The fact it is 'only' 30 mins actually has me a little worried!
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Cat With No Tail
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Re: Turbo Training for Beginners - a NapD guide

Postby Cat With No Tail » Mon Nov 26, 2012 10:54 am

Has anyone tried one of these 3lc vids yet?

http://3lc.tv/

As they're all local boys it'd be good to know if the vid was set on local roads. Would provide me with some very specific training that way.

They cost a fair bit more than the sufferfest vids, but these seem to be a bit different. The sufferfest ones are more standalone session trainers. This one seems to be a much more structured plan, set over a number of weeks.

hulla the hulla
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Re: Turbo Training for Beginners - a NapD guide

Postby hulla the hulla » Wed Nov 28, 2012 10:32 am

Has anyone mapped the Sufferfest perceived effort 1 - 10 to their own HR range. I struggle to work with perceived effort as you invariably end up either over or under doing it (usually over doing it leaving me in a whimpering sweaty broken mess on the floor). There must be some logic to the structure of the SF intervals and therefore if you could map it to HR (that's all I have, no power/watts available to me yet) then I could be more focused and get more out of the session.

What do we all think ?
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NapoleonD
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Re: Turbo Training for Beginners - a NapD guide

Postby NapoleonD » Wed Nov 28, 2012 10:41 am

You need to have a look at trainer road!

They do if for you.

It's very difficult to do short intervals by HR due to the slow response.

This is an example of HR drift during a steady power interval on trainer road. My HR is the red line, power is yellow. The blue bars are target power. You can see I'm very unfit and tired due to high HR and I struggled in the last interval. This was at a power level that was my 'tempo' before I crashed last year. I could do 260 watts for at least a couple of hours.

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stifflersmom
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Re: Turbo Training for Beginners - a NapD guide

Postby stifflersmom » Wed Nov 28, 2012 13:18 pm

NapD - any update on the Sufferfest preview, the Wretched?

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NapoleonD
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Re: Turbo Training for Beginners - a NapD guide

Postby NapoleonD » Wed Nov 28, 2012 13:19 pm

About to do it very shortly!!!
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whojanicanackerov
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Re: Turbo Training for Beginners - a NapD guide

Postby whojanicanackerov » Wed Nov 28, 2012 14:35 pm

NapoleonD wrote:You need to have a look at trainer road!

They do if for you.

It's very difficult to do short intervals by HR due to the slow response.

This is an example of HR drift during a steady power interval on trainer road. My HR is the red line, power is yellow. The blue bars are target power. You can see I'm very unfit and tired due to high HR and I struggled in the last interval. This was at a power level that was my 'tempo' before I crashed last year. I could do 260 watts for at least a couple of hours.

Image


So how long do you think it will take to get back to your best?

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NapoleonD
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Re: Turbo Training for Beginners - a NapD guide

Postby NapoleonD » Wed Nov 28, 2012 14:58 pm

No idea, it feels like miles off. I'll keep plugging away. Hopefully by April.
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NapoleonD
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Re: Turbo Training for Beginners - a NapD guide

Postby NapoleonD » Wed Nov 28, 2012 14:59 pm

stifflersmom wrote:NapD - any update on the Sufferfest preview, the Wretched?


Feck my boots. That is HARD!!!!

\Here is the trainer road record of it. I can taste blood and want to hurl I kid you not.

http://www.trainerroad.com/cycling/rides/113804

I'm so unfit!!
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bobones
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Re: Turbo Training for Beginners - a NapD guide

Postby bobones » Wed Nov 28, 2012 15:46 pm

hulla the hulla wrote:Has anyone mapped the Sufferfest perceived effort 1 - 10 to their own HR range. I struggle to work with perceived effort as you invariably end up either over or under doing it (usually over doing it leaving me in a whimpering sweaty broken mess on the floor). There must be some logic to the structure of the SF intervals and therefore if you could map it to HR (that's all I have, no power/watts available to me yet) then I could be more focused and get more out of the session.

What do we all think ?

Someone has mapped the perceived effort scale to FTP, which I converted to speed using my Tacx Satori's power "curve" in the same way Trainerroad uses speed as an analog to power with its Virtual Power method. The original spreadsheet is here http://viewsoftheroad.com/sufferfest-on-a-computrainer/

Does your turbo have a published power curve or is it supported by Trainer Road for Virtual Power?

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NapoleonD
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Re: Turbo Training for Beginners - a NapD guide

Postby NapoleonD » Wed Nov 28, 2012 15:51 pm

I need to get in contact with the trainer road guys as I have a cycleops jet fluid pro and a power tap power meter so they can help calibrate...
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stifflersmom
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Re: Turbo Training for Beginners - a NapD guide

Postby stifflersmom » Wed Nov 28, 2012 16:27 pm

NapoleonD wrote:
stifflersmom wrote:NapD - any update on the Sufferfest preview, the Wretched?


Feck my boots. That is HARD!!!!

\Here is the trainer road record of it. I can taste blood and want to hurl I kid you not.

http://www.trainerroad.com/cycling/rides/113804

I'm so unfit!!


Thanks! I felt close to being sick after Downward Spiral, I'm going to order Wrteched when it comes out. Also going to get There is No Try.

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NapoleonD
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Re: Turbo Training for Beginners - a NapD guide

Postby NapoleonD » Wed Nov 28, 2012 16:32 pm

Nice one!

The wretched is the perfect workout for a hilly time trial...
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ALIHISGREAT
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Re: Turbo Training for Beginners - a NapD guide

Postby ALIHISGREAT » Mon Dec 03, 2012 11:21 am

I just got a Cyclops Jet Fluid Pro.. so excited!

Will try and pick up a tyre tomorrow, and an old wheel and cassette at some point so I can swap out easily.

Also looking at the sufferfest vids ... are they worth it at £8 each? :wink:


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