How to use a turbo trainer
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Will



Joined: 25 Sep 2012
Posts: 1018
Location: Stafford

PostPosted: Tue Sep 17, 2013 8:01 pm    Post subject: How to use a turbo trainer Reply with quote

Bought a TT for the winter and used it tonight for the first time (as it was pissing down). It's hard work - no coasting, no stops and no wind to cool me down.
The thing is I'm not quite sure how to use it correctly. Do you stick it in a mid range gear and alter the resistance (5 settings) or do you find a resistance that suits you and go up and down the gears ?

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Gunner



Joined: 15 Apr 2007
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Location: Under Whitestone-Cliffe on the Lake.

PostPosted: Tue Sep 17, 2013 8:13 pm    Post subject: Reply with quote

Ideally a Turbo Trainer should go hand in hand with a heart rate monitor.


okay, here's a quick description of some of my turbo workouts.

2 x 20's

Constant resistant on turbo, using only gears throughout.

10 minute warm up, working up through the gears to achieve approx 80% max heart rate for the last few minutes.

20 minutes at 90% of maximum heart rate.

4 minutes recovery at 73-80% of max heart rate.

20 minutes at 90% of maximum heart rate.

good cool down working down through the gears.


CLIMBS session.

7 minute warm up

1 minute at 84% of max heart rate
1 minute recovery

repeat this another 4 times.

then 4 minutes recovery.

8 minutes at 84-90%

4 minutes recovery

repeat this 3 times,

Then cool down.


Hope that's fairly clear, you can always add extra blocks of effort if you feel so inclined.

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Will



Joined: 25 Sep 2012
Posts: 1018
Location: Stafford

PostPosted: Tue Sep 17, 2013 8:31 pm    Post subject: Reply with quote

Thanks for that Gunner.
Do you use a constant resistance for the climbs session as well ?
For max heart rate do you use 220 - age ?

I'll give the 2 x 20 a go next time.

I only did a 30min session tonight and was surprised how difficult it was considering I am happy to do 30mile + off road.

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Gunner



Joined: 15 Apr 2007
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Location: Under Whitestone-Cliffe on the Lake.

PostPosted: Tue Sep 17, 2013 8:50 pm    Post subject: Reply with quote

Will wrote:
Thanks for that Gunner.
Do you use a constant resistance for the climbs session as well ?
For max heart rate do you use 220 - age ?

I'll give the 2 x 20 a go next time.

I only did a 30min session tonight and was surprised how difficult it was considering I am happy to do 30mile + off road.



Have a look here:

http://www.mtbe.co.uk/heart-rate-training-zone-calculator-and-training -resource-t11112.html


I use a constant resistance and use my gears.

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Will



Joined: 25 Sep 2012
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PostPosted: Tue Sep 17, 2013 10:12 pm    Post subject: Reply with quote

Thanks, very interesting if a lot to take in Confused
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Will



Joined: 25 Sep 2012
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Location: Stafford

PostPosted: Thu Sep 19, 2013 8:12 pm    Post subject: Reply with quote

I did the 2 x 20 tonight using the MHR calculation in the link you gave me. This meant I had to get my HR to 160 (90%) for 20 mins. The max I could get to was 149 and I could not sustain that for 20 mins more like 143. My average resting HR (which I take most days) is quite low at 49 so 143 is way above that and must mean Im working hard

I'm not sure what this all means - good heart and shite legs perhaps Embarassed

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Gunner



Joined: 15 Apr 2007
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Location: Under Whitestone-Cliffe on the Lake.

PostPosted: Thu Sep 19, 2013 9:21 pm    Post subject: Reply with quote

Will wrote:
.............. so 143 is way above that and must mean Im working hard



Not hard enough though I'm afraid, you really want to be hitting that 160ish mark, this will lead to big improvements in fitness, stamina and weight loss.

No one would expect you to manage it straight away, but it's something to work to and give you focus and purpose for your use of the turbo rather than just sitting on it and twiddling with no purpose.

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Will



Joined: 25 Sep 2012
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Location: Stafford

PostPosted: Thu Sep 19, 2013 9:50 pm    Post subject: Reply with quote

I'm surprised your resting HR has no bearing. In one of the articles you linked to it told you to find your average resting HR but then never did anything with it.

Good job I asked about how to calculate MHR because if I had stuck with 220 minus age way of establishing it I would have been spot on with 148.

I like the idea of improving fitness and stamina but I don't need the weight loss bit. It will be interesting to see how it goes over the winter.

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^opm^



Joined: 16 Oct 2012
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PostPosted: Thu Sep 19, 2013 10:57 pm    Post subject: Reply with quote

Sorry to hijack thread but just got myself a cheap exercise bike for winter and reckon I can do some of them workouts that Gunner described on that-don't have a HRM but sure i can sort of guess when I am at 80% max rate Laughing
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Will



Joined: 25 Sep 2012
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Location: Stafford

PostPosted: Fri Sep 20, 2013 8:22 am    Post subject: Reply with quote

I doubt you could, I was very surprised how low mine was when I was flat out. You can pick up HR monitors for less than a tenner at Aldi when they have cycle/running sale on. The quality seems okay and the read out is comparable with a decent one that I also have.
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^opm^



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PostPosted: Fri Sep 20, 2013 10:14 am    Post subject: Reply with quote

Other year I had a HRM for a while till it broke and when i pushed hard up cardiac hill my heartbeat would sometimes go over 200 BPM but that was at a pace I couldn't keep up for long tho, if i remember right on a hardish ride it would tend to average around the 160BPM over say a 2 hour ride.
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Will



Joined: 25 Sep 2012
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Location: Stafford

PostPosted: Fri Sep 20, 2013 10:50 am    Post subject: Reply with quote

I thought I was reasonably fit but i'm starting to think not Crying or Very sad I'm quite happy doing 30mile over the Chase but perhaps I'm not pushing myself hard enough.
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Adaminnotts



Joined: 17 Mar 2013
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PostPosted: Fri Sep 20, 2013 8:26 pm    Post subject: Reply with quote

Gunner wrote:
Ideally a Turbo Trainer should go hand in hand with a heart rate monitor.


okay, here's a quick description of some of my turbo workouts.

2 x 20's

Constant resistant on turbo, using only gears throughout.

10 minute warm up, working up through the gears to achieve approx 80% max heart rate for the last few minutes.

20 minutes at 90% of maximum heart rate.

4 minutes recovery at 73-80% of max heart rate.

20 minutes at 90% of maximum heart rate.

good cool down working down through the gears.


CLIMBS session.

7 minute warm up

1 minute at 84% of max heart rate
1 minute recovery

repeat this another 4 times.

then 4 minutes recovery.

8 minutes at 84-90%

4 minutes recovery

repeat this 3 times,

Then cool down.


Hope that's fairly clear, you can always add extra blocks of effort if you feel so inclined.


Or....... Stop being a fair weather rider... And hit them hills!
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