Have Turbo, Need Plan

When drugs don't work: training and health tips!
CleeRider
Posts: 196
Joined: Sat Aug 04, 2012 20:16 pm

Have Turbo, Need Plan

Postby CleeRider » Wed Sep 18, 2013 17:43 pm

Situation:
I've only been cycling for 1 year (age 39, 68kg).
Recently I've been riding 3 x 35 miles, 1500ft per week at around 17mph.
Sometimes a pan flat (70ft) half century at 18mph.

Target:
To use a turbo over the Autumn/Winter and be riding the 35 mile route at a 18mph average next Spring.

I've just bought a BKOOL trainer which is fantastic (esp GPX imports) and have done a couple of 35 mile sessions.
What sort of plan should I have in place if I want to improve my fitness/power to achieve my target?
I'm thinking some kind of intervals rather than just repeating a 35 mile session over and over but don't know where to start. I have never done anything other than simply go out and ride a decent average speed.

I would be grateful for any input.

Bigpikle
Posts: 1596
Joined: Mon Dec 14, 2009 21:10 pm

Re: Have Turbo, Need Plan

Postby Bigpikle » Wed Sep 18, 2013 19:17 pm

Sign up to Trainer Road (special discount annual rate this week only) and use their plans - loads of great options to choose from. Should be exactly what you need and costs next to nothing!
Your Past is Not Your Potential...

ut_och_cykla
Posts: 1579
Joined: Wed Jul 18, 2007 13:46 pm

Re: Have Turbo, Need Plan

Postby ut_och_cykla » Thu Sep 19, 2013 09:20 am

Do long intervals (2x20 mins?) nearer next spring and some really hard 5 x 4:4 intervals even nearer to spring . Greatest problem is starting too early - if you start now you will so sick of the turbo by the time winter comes...ride outdoors as much as you can, break up your 35 miles into harder and easier blocks e..g work really hard up the uphill bits etc. I usually wait until after christmas with turbo stuff - maybe a handful of sessiosn before - but then concerted 2-4 sessions a week until easter. But then I'm a chubby, 50+ female with no intentions of racing etc...good luck

diamonddog
Posts: 2238
Joined: Tue Jun 18, 2013 10:48 am

Re: Have Turbo, Need Plan

Postby diamonddog » Thu Sep 19, 2013 14:29 pm

viewtopic.php?f=40011&t=12941106

Have a look at this topic. :)

SloppySchleckonds
Posts: 5612
Joined: Sun Jul 17, 2011 16:25 pm

Re: Have Turbo, Need Plan

Postby SloppySchleckonds » Thu Sep 19, 2013 19:25 pm

ut_och_cykla wrote:Do long intervals (2x20 mins?) nearer next spring and some really hard 5 x 4:4 intervals even nearer to spring . Greatest problem is starting too early - if you start now you will so sick of the turbo by the time winter comes...ride outdoors as much as you can, break up your 35 miles into harder and easier blocks e..g work really hard up the uphill bits etc. I usually wait until after christmas with turbo stuff - maybe a handful of sessiosn before - but then concerted 2-4 sessions a week until easter. But then I'm a chubby, 50+ female with no intentions of racing etc...good luck


All good advise here. Start too early on the turbo work and by Jan/ Feb when the daylight hours are very short you'll be sick to death of it.
I'm sorry you don't believe in miracles

CleeRider
Posts: 196
Joined: Sat Aug 04, 2012 20:16 pm

Re: Have Turbo, Need Plan

Postby CleeRider » Thu Sep 19, 2013 20:38 pm

Thanks for the advice. I'll only be using the turbo when it's not safe to go out as I have all the cold weather clothing for good days. When you say 2x20 does this mean...
10mins warm up
20mins at FTP
10mins recovery
20mins at FTP
Cool down?

Ric/RSTSport
Posts: 612
Joined: Wed Dec 28, 2011 21:53 pm

Re: Have Turbo, Need Plan

Postby Ric/RSTSport » Thu Sep 19, 2013 21:14 pm

yes, but most people use a 5 min recovery period in between the efforts. there are other ways to crack this session (as 2 x 20 isn't the most interesting thing in the world!).

you could do 8 x 5mins with 60-secs easy between efforts and the on portion slightly harder than FTP
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