Turbo training advice for the amateur

[Mark1978]

I'm bang into my turbo training this year. The trick is having feedback rather than just mindless riding which will get boring within 30 seconds.

I've got a smart trainer and a PC and I use Zwift. The boredom factor isn't so much of an issue. There is as much interactivity as there is outside so banging in an hour is no problem at all. In fact I did 4 hours a few months ago and I was tired!

None of this is cheap to set up but it is all pretty awesome.

Personally I would suggest getting at least something to tell you what you're doing. If you have a smart phone you can try Trainer Road or indeed Zwift if you have a PC/Mac.

[eileithyia]

You could also use some training style dvds, I have a couple of 3LC dvd's, you do not have try to 'beat' them but at least you get some guidance and film of a coach and other riders doing the session... so it is like being at spin session, gives some focus to your work other than just pedalling away.

http://3lc.tv/
http://cyclingweekly.ipcshop.co.uk/shop ... d-spinning

I also have a couple of the Carmicheal dvds

[david7591]

I took delivery of rollers on Friday, just in time for the arrival of snow and ice. Having set them up I am now learning how to use them. I'm still in doorframe mode, but have made rapid progress, and today managed to complete 15 miles whilst listening to the archers omnibus. What I found is two things:-

(1) The higher the cadence the more stable the 'ride'. So today, after warm up my cadence was in the range 95 to 105. Keeping this up for any length of time whilst maintaining balance is quite an effort. I can see that using rollers to complete higher than normal intensity efforts will help develop fitness.

(2) In order to maintain balance I kept a much straighter back than I do on the road. This moved my upper body forward slightly compared to my road riding position. My conclusion is that my natural inclination on the road is to 'slump' slightly whilst on the bike. Hopefully using rollers will teach my body to correct this flaw.

[Mick F]

I like rollers!

It took me quite some time to get the hang of them. I tried a couple of different bikes, but the hardest to master was the Raleigh Chopper.

The best thing I devised for ANY bike on rollers, is to make a platform that fits on the frame, so you can get on your bike from "ground level" rather than from below ground level. You can get on normally and pedal away. When you stop, you can put your foot down.

With rollers, the bike is maybe nearly a foot above the surface, and when you get on and off, it's a long way down.

Here's my rollers with the platform in the spare bedroom. I can get on and off without a door frame.
Easy to get on and off.

[MuckyFunster]

I just got a Turbo at the start of December. The same one as another commentator on here, the Elite Fluid Elastogel. I think it's cracking! And encourages me not to be lazy when the weather is not to my liking. Plus, with 2 young kids and a heavily pregnant wife it allows me to cycle when I otherwise wouldn't be able to get out.

I got the Sufferfest video "A Very Dark Place" which is 50 mins long. I've got a basic bike computer that monitors time and distance, but not cadence or anything fancy. It's been clocking me at around 15 miles for the session. Can anyone comment if that's a respectable "distance"?

There are loads of spin class videos for free on YouTube too. Search for "Global Cycling Network".

[david7591]

I have used an improvised step, the lid of a tool box. I intend searching out a more suitable purpose designed step of similar dimensions to my tool box. The door frame is more to stop falls as I learn the balancing technique. It is only my second day, and I have yet to develop the confidence without the security of a door frame against which I can use my shoulder, elbow or hand to maintain balance if necessary.

[Mick F]

Hi again David.

It'll take a while to get the hang of it. At least it took me quite some time and the hall doorway came in very handy indeed!
TBH, I nearly gave up with them and thought about selling them.

I made fun of the Chopper, but I eventually cracked the knack by using Mrs Mick F's bike on the rollers. Her bike has relaxed angles and wide 'bars and with a Nexus 8sp. I could lower the wide saddle easily, sit comfortably and change gear simply. The wheels are 27" and fairy wide, so it's a very easy bike to ride and balance, so it was simple to ride on the rollers.

My Mercian is quite twitchy and racy, and has narrow dropped 'bars, and is quite difficult to ride on the road "no hands". I really had difficulty with it on the rollers, but after practicing with Mrs Mick F's, I eventually got the knack.

The difficulty with the Chopper, I put down to the fact of the 12" front wheel sitting on a 6"(?) roller.
Basically, what I'm saying, is that some bikes are easier to ride on rollers than others.

Also, a bit of advice:
The higher the gear, the more effort required, and the faster you go, but the easier it is to balance.
I tend to select a highish gear - 53/14 and do about 20mph at 70odd rpm cadence ............... but that's my preference. I get quite a sweat on and usually do 15mins and have a rest, repeating until I get bored. Maybe four sets is enough = 20miles.

[Mark1978]

I've just finished building up a bike which is just for the turbo trainer

quite pleased I managed to build a full bike - ok with a little help from the LBS for the headset.

Means I can easy jump on for an hour a couple of mornings a week.

[cyclop]

I,ve had to stay close to home in the last month due to my wife having a heart attack which meant using the turbo exclusively.I get through an hour a day by counting revolutions in blocks of 100 ,then 500 and marking these with a pencil on a board.Every 1000 revs I look at the clock,about 15mins.A typical session might be 500 revs warmup,gear3(feels easy) then a pyramid for 500revs,increasing by 1 gear every 100revs.Repeat for another 6 blocks of 500,then 500 revs warm down.Done with a heart monitor,I find this session manageable as there is enough to concentrate on to pass the time reasonably.Will be interesting to find out if I feel different going back on the road.

[david7591]

Hi again David.

It'll take a while to get the hang of it. At least it took me quite some time and the hall doorway came in very handy indeed!
TBH, I nearly gave up with them and thought about selling them.

I made fun of the Chopper, but I eventually cracked the knack by using Mrs Mick F's bike on the rollers. Her bike has relaxed angles and wide 'bars and with a Nexus 8sp. I could lower the wide saddle easily, sit comfortably and change gear simply. The wheels are 27" and fairy wide, so it's a very easy bike to ride and balance, so it was simple to ride on the rollers.

My Mercian is quite twitchy and racy, and has narrow dropped 'bars, and is quite difficult to ride on the road "no hands". I really had difficulty with it on the rollers, but after practicing with Mrs Mick F's, I eventually got the knack.

The difficulty with the Chopper, I put down to the fact of the 12" front wheel sitting on a 6"(?) roller.
Basically, what I'm saying, is that some bikes are easier to ride on rollers than others.

Also, a bit of advice:
The higher the gear, the more effort required, and the faster you go, but the easier it is to balance.
I tend to select a highish gear - 53/14 and do about 20mph at 70odd rpm cadence ............... but that's my preference. I get quite a sweat on and usually do 15mins and have a rest, repeating until I get bored. Maybe four sets is enough = 20miles.

Mick with almost constant rain and gale force winds here in Cumbria, I've used the rollers quite a bit. I got used to the balancing thing quite quickly put still use door frame as a comfort blanket. I have a routine where I do a five mile 'warm up'. My cadence gradually increases during this period towards a 100 rpm. I then change up one or two gears for six miles, this part is gruelling, and my cadence gradually falls back towards 90 rpm. I then change back down to an easier spinning gear for a further five miles. At the end of this session, I'm whacked. The roads in my vicinity are generally hilly, so spinning at a constant cadence and speed is a bit of a novelty for me. What it will do for my hill climbing I know not, but I certainly hope it will improve posture on bike and pedalling efficiency.

[Mick F]

Yep.
I reckon I'm a better rider now, after mastering the rollers. Not "better" as in fitter or faster, but better at even-ness and ballance and a smoother relaxed pedal action. These skills are paramount to successful roller riding.

[Richard D]

I managed 90 minutes on my turbo last night

Largely because, as a one-time-only thing, I was allowed to bring it in from the garage and set up in front of the TV, so I could watch the Superbowl while pedalling. When my leg (and particularly my backside) started to hurt too much to stay on, I jumped on the recumbent exercise bike that I have in the lounge and did another 90 minutes.

I learned that my leg isn't helped yet, my backside has forgotten what a proper saddle feels like, and that an American Football game takes at least 3 times longer than the 60 minutes of time on the play clock might suggest.