What turbo sessions ?

When drugs don't work: training and health tips!
ilovegrace
Posts: 466
Joined: Thu Nov 29, 2012 19:52 pm

What turbo sessions ?

Postby ilovegrace » Fri Jan 18, 2013 17:13 pm

New to cycling from a running background.
fell of the bike and broke my elbow few weeks ago and are now in possession of a turbo trainer.
I am non competitive at the moment but may do a sportive 60 ish miles in mid summer,also may do a fell race or two.
At the moment i am running 4 x 1 hour runs and 2 x 1 hour on turbo . I was commuting and week end cycling around 150 - 180 per week before the accident.
My goal is to keep a good level of fitness until I can fully commit to the bike again .
What sessions can be recommended for an hour on the turbo that keep the boredom at bay ?
I dont have a HRM and go on feel mainly using the small ring and working thru the gears with a level 3 resistance on my turbo (Massi precision) i am using my giant tcx 2 with the cross tyre on so I reckon this will up the resistance ?
I am trying to avoid turning a big gear with having knee problems from running.
At present i am doing a threshold session out of Cycling weekly and tonight i will try an old running session 5 x 5 mins 1 min rest.
Any advise on how to spice things up would be very much appreciated.

User avatar
Herbsman
Posts: 1940
Joined: Mon May 03, 2010 18:31 pm

Re: What turbo sessions ?

Postby Herbsman » Fri Jan 18, 2013 19:02 pm

Hour of power. Look it up.

User avatar
Herbsman
Posts: 1940
Joined: Mon May 03, 2010 18:31 pm

Re: What turbo sessions ?

Postby Herbsman » Fri Jan 18, 2013 19:04 pm

Or have a look through this thread. Use speed as a proxy for power. Make sure tyre pressure and roller clamp tension are the same on each session.

Trev The Rev
Posts: 1005
Joined: Tue Sep 25, 2012 09:10 am

Re: What turbo sessions ?

Postby Trev The Rev » Fri Jan 18, 2013 20:23 pm

Herbsman wrote:Or have a look through this thread. Use speed as a proxy for power. Make sure tyre pressure and roller clamp tension are the same on each session.


Is there any evidence that people who do a lot of turbo training go any faster than people who don't bother?

As well as making sure tyre pressure and clamp tension is the same for each session you must also ensure air pressure and temperature and humidity are the same, and clothing are the same, the turbo is warmed up to the same extent, the fan is at exactly the same angle of attack and yaw to ensure identical cooling, your position is the same, the wheels are the same (I got consistently better results with 30 mm deep rim Campagnolo G3 rear than Mavic Open Pro), the door to the shed / garage is locked to stop her indoors walking in and asking stupid question when you are into the last 3 minutes of a possible new 20 minute record, you are watching exactly the same big fight video, (consistently better results watching Sonny Liston than Mike Tyson), the front wheel is resting on the same thickness yellow pages, etc etc, in fact you must control all variables other than what sort of pedals or shoes, they make no difference.

mattshrops
Posts: 1150
Joined: Wed Jan 19, 2011 22:18 pm

Re: What turbo sessions ?

Postby mattshrops » Fri Jan 18, 2013 20:27 pm

Trev The Rev wrote:
Herbsman wrote:Or have a look through this thread. Use speed as a proxy for power. Make sure tyre pressure and roller clamp tension are the same on each session.


Is there any evidence that people who do a lot of turbo training go any faster than people who don't bother?

As well as making sure tyre pressure and clamp tension is the same for each session you must also ensure air pressure and temperature and humidity are the same, and clothing are the same, the turbo is warmed up to the same extent, the fan is at exactly the same angle of attack and yaw to ensure identical cooling, your position is the same, the wheels are the same (I got consistently better results with 30 mm deep rim Campagnolo G3 rear than Mavic Open Pro), the door to the shed / garage is locked to stop her indoors walking in and asking stupid question when you are into the last 3 minutes of a possible new 20 minute record, you are watching exactly the same big fight video, (consistently better results watching Sonny Liston than Mike Tyson), the front wheel is resting on the same thickness yellow pages, etc etc, in fact you must control all variables other than what sort of pedals or shoes, they make no difference.



And always make sure to talk b@llocks. oh almost forgot to mention HEART RATE AGAIN
Death or Glory- Just another Story

User avatar
Alex_Simmons/RST
Posts: 3725
Joined: Fri Sep 14, 2007 08:19 am

Re: What turbo sessions ?

Postby Alex_Simmons/RST » Fri Jan 18, 2013 20:31 pm

Trev The Rev wrote:Is there any evidence that people who do a lot of turbo training go any faster than people who don't bother?

There is considerable evidence that people who do a lot of training go considerably faster than people who don't bother. The turbo in your question is a red herring.

Trev The Rev
Posts: 1005
Joined: Tue Sep 25, 2012 09:10 am

Re: What turbo sessions ?

Postby Trev The Rev » Fri Jan 18, 2013 20:36 pm

Alex_Simmons/RST wrote:
Trev The Rev wrote:Is there any evidence that people who do a lot of turbo training go any faster than people who don't bother?

There is considerable evidence that people who do a lot of training go considerably faster than people who don't bother. The turbo in your question is a red herring.


Seriously, does training on a turbo transfer well to the road?

Trev The Rev
Posts: 1005
Joined: Tue Sep 25, 2012 09:10 am

Re: What turbo sessions ?

Postby Trev The Rev » Fri Jan 18, 2013 20:48 pm

mattshrops wrote:
Trev The Rev wrote:
Herbsman wrote:Or have a look through this thread. Use speed as a proxy for power. Make sure tyre pressure and roller clamp tension are the same on each session.


Is there any evidence that people who do a lot of turbo training go any faster than people who don't bother?

As well as making sure tyre pressure and clamp tension is the same for each session you must also ensure air pressure and temperature and humidity are the same, and clothing are the same, the turbo is warmed up to the same extent, the fan is at exactly the same angle of attack and yaw to ensure identical cooling, your position is the same, the wheels are the same (I got consistently better results with 30 mm deep rim Campagnolo G3 rear than Mavic Open Pro), the door to the shed / garage is locked to stop her indoors walking in and asking stupid question when you are into the last 3 minutes of a possible new 20 minute record, you are watching exactly the same big fight video, (consistently better results watching Sonny Liston than Mike Tyson), the front wheel is resting on the same thickness yellow pages, etc etc, in fact you must control all variables other than what sort of pedals or shoes, they make no difference.



And always make sure to talk b@llocks. oh almost forgot to mention HEART RATE AGAIN


It is a fact that a Campagnolo 2007 G3 Scirocco rear wheel saves power just to spin over 32 spoke Mavic Open Pro. This is because there are fewer spokes the rims are a bit deeper. I can get 30 watts over 20 minutes if I get the clamp tension set at optimum compared to too tight. You really must get the variables nailed down if you want to track improvement accurately.

mamba80
Posts: 2410
Joined: Fri Nov 06, 2009 13:06 pm

Re: What turbo sessions ?

Postby mamba80 » Fri Jan 18, 2013 21:59 pm

Trev The Rev wrote:
Herbsman wrote:Or have a look through this thread. Use speed as a proxy for power. Make sure tyre pressure and roller clamp tension are the same on each session.


Is there any evidence that people who do a lot of turbo training go any faster than people who don't bother?.


You ve a point there, after not bothering to ride during bad weather, darkness or just plain laziness - i ve found my fitness drops dramatically with several 60 to 120mins tempo and threshold sessions on the trainer, where as if i sit in front the telly with a good red and some cheese - no drop in performance at all, in fact as i ve gained weight, ive also increased my HR at rest, which can only be good.

Trev The Rev
Posts: 1005
Joined: Tue Sep 25, 2012 09:10 am

Re: What turbo sessions ?

Postby Trev The Rev » Fri Jan 18, 2013 22:06 pm

mamba80 wrote:
Trev The Rev wrote:
Herbsman wrote:Or have a look through this thread. Use speed as a proxy for power. Make sure tyre pressure and roller clamp tension are the same on each session.


Is there any evidence that people who do a lot of turbo training go any faster than people who don't bother?.


You ve a point there, after not bothering to ride during bad weather, darkness or just plain laziness - i ve found my fitness drops dramatically with several 60 to 120mins tempo and threshold sessions on the trainer, where as if i sit in front the telly with a good red and some cheese - no drop in performance at all, in fact as i ve gained weight, ive also increased my HR at rest, which can only be good.



You are mistaking freshness for fitness.

okgo
Posts: 3707
Joined: Sat Oct 31, 2009 14:13 pm
Contact:

Re: What turbo sessions ?

Postby okgo » Fri Jan 18, 2013 22:09 pm

Trev The Rev wrote:
Alex_Simmons/RST wrote:
Trev The Rev wrote:Is there any evidence that people who do a lot of turbo training go any faster than people who don't bother?

There is considerable evidence that people who do a lot of training go considerably faster than people who don't bother. The turbo in your question is a red herring.


Seriously, does training on a turbo transfer well to the road?


Yes. There are numerous people I ride with that almost only trained on the turbo. They are both very quick riders. In one of thems case he went from average to very good via the turbo over winter. How could it not help? You're pedalling a bike and working your cv system, it does h e differences but its pretty obvious that its transferable.
Blog on my first and now second season of proper riding/racing - www.firstseasonracing.com

User avatar
GiantMike
Posts: 3162
Joined: Tue Aug 11, 2009 09:41 am

Re: What turbo sessions ?

Postby GiantMike » Fri Jan 18, 2013 22:15 pm

I can't see a benefit but I'm happy to keep an open mind :wink:
my power improvement experiment blog

Rule number 100: It's your bike and your money and your time; do what you like with it and ignore other peoples' rules. Except this one.

User avatar
Herbsman
Posts: 1940
Joined: Mon May 03, 2010 18:31 pm

Re: What turbo sessions ?

Postby Herbsman » Fri Jan 18, 2013 22:41 pm

Must Trev hi-jack every thread and steer it towards his own desperate need for attention?

User avatar
ShutUpLegs
Posts: 3519
Joined: Sun Oct 24, 2010 19:07 pm

Re: What turbo sessions ?

Postby ShutUpLegs » Fri Jan 18, 2013 22:44 pm

He's like a spoilt brat, giggling in the corner after pressing the submit button
I Like Black Bikes

Trev The Rev
Posts: 1005
Joined: Tue Sep 25, 2012 09:10 am

Re: What turbo sessions ?

Postby Trev The Rev » Fri Jan 18, 2013 22:58 pm

okgo wrote:
Trev The Rev wrote:
Alex_Simmons/RST wrote:
Trev The Rev wrote:Is there any evidence that people who do a lot of turbo training go any faster than people who don't bother?

There is considerable evidence that people who do a lot of training go considerably faster than people who don't bother. The turbo in your question is a red herring.


Seriously, does training on a turbo transfer well to the road?


Yes. There are numerous people I ride with that almost only trained on the turbo. They are both very quick riders. In one of thems case he went from average to very good via the turbo over winter. How could it not help? You're pedalling a bike and working your cv system, it does h e differences but its pretty obvious that its transferable.


It is a long season, people that train really hard all winter often have loads of data to prove their FTP has improved but fail to set a PB on a real road all year. They go fast in the winter but come the time it really matters they have lost whatever form they think they might have gained by causing themselves pain through winter. They then race frequently and fail to improve again until they get on the turbo the following winter. Meanwhile, people who take it easy through winter hit the new season fresh and ready and improve through spring and peak for important events.

People who train hard on turbos spend half winter suffering from viruses anyway. They work their **** off for a few weeks then spend as much time sneezing and wheezing doing nothing, then they start trying to set 20 minute power records or some record on some internet site, only to get another virus.

User avatar
Alex_Simmons/RST
Posts: 3725
Joined: Fri Sep 14, 2007 08:19 am

Re: What turbo sessions ?

Postby Alex_Simmons/RST » Sat Jan 19, 2013 01:36 am

Trev The Rev wrote:Seriously, does training on a turbo transfer well to the road?

Done properly, yes.

User avatar
Alex_Simmons/RST
Posts: 3725
Joined: Fri Sep 14, 2007 08:19 am

Re: What turbo sessions ?

Postby Alex_Simmons/RST » Sat Jan 19, 2013 01:39 am

Trev The Rev wrote:People who train hard on turbos spend half winter suffering from viruses anyway. They work their **** off for a few weeks then spend as much time sneezing and wheezing doing nothing, then they start trying to set 20 minute power records or some record on some internet site, only to get another virus.

People get ill for many reasons, but doing hard work on a turbo is rarely the cause.

Normally it's because they come into contact with other sick people, or have inadequate personal hygiene to avoid picking up the bugs (simple things like hand washing before eating are very effective at reducing illness).

Trev The Rev
Posts: 1005
Joined: Tue Sep 25, 2012 09:10 am

Re: What turbo sessions ?

Postby Trev The Rev » Sat Jan 19, 2013 07:06 am

Alex_Simmons/RST wrote:
Trev The Rev wrote:People who train hard on turbos spend half winter suffering from viruses anyway. They work their **** off for a few weeks then spend as much time sneezing and wheezing doing nothing, then they start trying to set 20 minute power records or some record on some internet site, only to get another virus.

People get ill for many reasons, but doing hard work on a turbo is rarely the cause.

Normally it's because they come into contact with other sick people, or have inadequate personal hygiene to avoid picking up the bugs (simple things like hand washing before eating are very effective at reducing illness).


Very hard training can lower the immune system, so overdoing it in winter when there are so many viruses about can prove costly. Training in fresh air is more healthy than training in an enclosed space where you are breathing in vast amounts of well used dirty air. Hard work on a turbo may not often be the cause but it can be a contributory factor.

The worst place to train is in a gym surrounded by virus ridden humans where you are constantly touching the equipment they have just used and breathing in their breath. Training in an area where children have been in the last 48 hours is almost certainly going to expose you to life threatening disease. Keep any training area clear of these beasts. Also avoid teachers who come into contact with children on a daily basis.

mattshrops
Posts: 1150
Joined: Wed Jan 19, 2011 22:18 pm

Re: What turbo sessions ?

Postby mattshrops » Sat Jan 19, 2013 14:13 pm

Trev The Rev wrote:
okgo wrote:
Trev The Rev wrote:
Alex_Simmons/RST wrote:
Trev The Rev wrote:Is there any evidence that people who do a lot of turbo training go any faster than people who don't bother?

There is considerable evidence that people who do a lot of training go considerably faster than people who don't bother. The turbo in your question is a red herring.


Seriously, does training on a turbo transfer well to the road?


Yes. There are numerous people I ride with that almost only trained on the turbo. They are both very quick riders. In one of thems case he went from average to very good via the turbo over winter. How could it not help? You're pedalling a bike and working your cv system, it does h e differences but its pretty obvious that its transferable.


It is a long season, people that train really hard all winter often have loads of data to prove their FTP has improved but fail to set a PB on a real road all year. They go fast in the winter but come the time it really matters they have lost whatever form they think they might have gained by causing themselves pain through winter. They then race frequently and fail to improve again until they get on the turbo the following winter. Meanwhile, people who take it easy through winter hit the new season fresh and ready and improve through spring and peak for important events.

People who train hard on turbos spend half winter suffering from viruses anyway. They work their **** off for a few weeks then spend as much time sneezing and wheezing doing nothing, then they start trying to set 20 minute power records or some record on some internet site, only to get another virus.



You obv know some dumbass people. OR your brain works like the daily mail. These "people" who do these stupid things are probably immigrants and were responsible for killing lady di, oh and dont forget 18 feet of snow is on the way.
BTW i used to go to the toilet by feel but now i need my powermeter to tell me when to sh@t.
Death or Glory- Just another Story

Froomes Edgar
Posts: 357
Joined: Mon Sep 24, 2012 19:25 pm

Re: What turbo sessions ?

Postby Froomes Edgar » Sat Jan 19, 2013 14:37 pm

Trev The Rev wrote:
Alex_Simmons/RST wrote:
Trev The Rev wrote:People who train hard on turbos spend half winter suffering from viruses anyway. They work their **** off for a few weeks then spend as much time sneezing and wheezing doing nothing, then they start trying to set 20 minute power records or some record on some internet site, only to get another virus.

People get ill for many reasons, but doing hard work on a turbo is rarely the cause.

Normally it's because they come into contact with other sick people, or have inadequate personal hygiene to avoid picking up the bugs (simple things like hand washing before eating are very effective at reducing illness).


Very hard training can lower the immune system, so overdoing it in winter when there are so many viruses about can prove costly. Training in fresh air is more healthy than training in an enclosed space where you are breathing in vast amounts of well used dirty air. Hard work on a turbo may not often be the cause but it can be a contributory factor.

The worst place to train is in a gym surrounded by virus ridden humans where you are constantly touching the equipment they have just used and breathing in their breath. Training in an area where children have been in the last 48 hours is almost certainly going to expose you to life threatening disease. Keep any training area clear of these beasts. Also avoid teachers who come into contact with children on a daily basis.


At the risk of poking the retard, why do you have to train "very hard" on the turbo? Why can't you just train with an appropriate amount of hardness - "semi" hardness if you will.


Return to “Training, Fitness and Health”

Who is online

Users browsing this forum: Bing [Bot], Harry-S and 2 guests