Turbo Training for Beginners?
Discussion
I bought a CycleOps trainer off a mate and now have it set up in the conservatory.
I’ve barely used my bike this year and have put on a few lbs (probably nudging 100kg) and am really unfit – I did 10 miles in 24 minutes on it last night and was completely done in
I guess I just want to improve my general fitness and stamina – if I can lose a bit of belly at the same time, then that’s a bonus but I think I need a plan and that there is no point in just getting on and pedalling to a target distance and then stopping?
So what should I be looking at as a starting point?
I’ve barely used my bike this year and have put on a few lbs (probably nudging 100kg) and am really unfit – I did 10 miles in 24 minutes on it last night and was completely done in
I guess I just want to improve my general fitness and stamina – if I can lose a bit of belly at the same time, then that’s a bonus but I think I need a plan and that there is no point in just getting on and pedalling to a target distance and then stopping?
So what should I be looking at as a starting point?
Get a subscription to the Trainer road website. ( www.trainerroad.com )
7 - 8 quid a month for something that will give structure and real motivation to your training. Start gently - follow the base training plans and it will go a long way to keep your motivation and interest throughout winter.
Couple this with sensible eating and a few fasted training sessions and you'll feel a hell of a lot better come the spring.
7 - 8 quid a month for something that will give structure and real motivation to your training. Start gently - follow the base training plans and it will go a long way to keep your motivation and interest throughout winter.
Couple this with sensible eating and a few fasted training sessions and you'll feel a hell of a lot better come the spring.
pincher said:
I bought a CycleOps trainer off a mate and now have it set up in the conservatory.
I’ve barely used my bike this year and have put on a few lbs (probably nudging 100kg) and am really unfit – I did 10 miles in 24 minutes on it last night and was completely done in
I guess I just want to improve my general fitness and stamina – if I can lose a bit of belly at the same time, then that’s a bonus but I think I need a plan and that there is no point in just getting on and pedalling to a target distance and then stopping?
So what should I be looking at as a starting point?
Structured training. Do you have a heart rate monitor? Cadence sensor? Id suggest something like the following. Initially, resistance around level 2.I’ve barely used my bike this year and have put on a few lbs (probably nudging 100kg) and am really unfit – I did 10 miles in 24 minutes on it last night and was completely done in
I guess I just want to improve my general fitness and stamina – if I can lose a bit of belly at the same time, then that’s a bonus but I think I need a plan and that there is no point in just getting on and pedalling to a target distance and then stopping?
So what should I be looking at as a starting point?
5 min warm up, 50-60% Max heart rate
2 blocks of 2x45 sec single leg pedalling
Increase resistance, around level 4 (will depend on turbo)
8 min of ~70% max heart rate followed by 2 min easy spin (change down to low gear). Repeat this 4-5 times
5 min cool down at easy effort with high cadensce (100 rpm) and low resistance
Bring cadence and heart rate down over the last 2 mins
Get off bike and stretch prior to collapsing in a heap.
If 8 min is too long, try something like 6 min with 2 min easy spin. Id be looking to get total time on bike to around an hour. Id also ignore your speed and distance.
Trainerroad is good as long as you are self motivated. Zwift could be useful as the interaction with other players could be enough to keep you motivated. I plan to use both through the winter using Trainerroad as a structured program to help achieve my goals for next year and Zwift for fun when its too miserable to go out on the bike.
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andypj said:
Structured training. Do you have a heart rate monitor? Cadence sensor? Id suggest something like the following. Initially, resistance around level 2.
5 min warm up, 50-60% Max heart rate
2 blocks of 2x45 sec single leg pedalling
Increase resistance, around level 4 (will depend on turbo)
8 min of ~70% max heart rate followed by 2 min easy spin (change down to low gear). Repeat this 4-5 times
5 min cool down at easy effort with high cadensce (100 rpm) and low resistance
Bring cadence and heart rate down over the last 2 mins
Get off bike and stretch prior to collapsing in a heap.
If 8 min is too long, try something like 6 min with 2 min easy spin. Id be looking to get total time on bike to around an hour. Id also ignore your speed and distance.
Please do tell me what on earth single leg pedalling is going to do?5 min warm up, 50-60% Max heart rate
2 blocks of 2x45 sec single leg pedalling
Increase resistance, around level 4 (will depend on turbo)
8 min of ~70% max heart rate followed by 2 min easy spin (change down to low gear). Repeat this 4-5 times
5 min cool down at easy effort with high cadensce (100 rpm) and low resistance
Bring cadence and heart rate down over the last 2 mins
Get off bike and stretch prior to collapsing in a heap.
If 8 min is too long, try something like 6 min with 2 min easy spin. Id be looking to get total time on bike to around an hour. Id also ignore your speed and distance.
Trainer road was a good suggestion, leave training plans to someone that has actually some knowledge in the field, I'm sure traineroad are all built from fairly common coached recommended type sessions so you know they are not just a waste of time.
okgo said:
Please do tell me what on earth single leg pedalling is going to do?
Trainer road was a good suggestion, leave training plans to someone that has actually some knowledge in the field, I'm sure traineroad are all built from fairly common coached recommended type sessions so you know they are not just a waste of time.
funnily enough I do it. Many years ago I damaged my right knee and as a consequence I have a very strong left leg bias - the left is much bigger than the right. I have found it incredibly useful to use the sections on TR to enable me to concentrate on single leg peddling - but that's only because I have a very pronounced leg bias and i'm trying to focus on strengthening my right leg.Trainer road was a good suggestion, leave training plans to someone that has actually some knowledge in the field, I'm sure traineroad are all built from fairly common coached recommended type sessions so you know they are not just a waste of time.
drivin_me_nuts said:
funnily enough I do it. Many years ago I damaged my right knee and as a consequence I have a very strong left leg bias - the left is much bigger than the right. I have found it incredibly useful to use the sections on TR to enable me to concentrate on single leg peddling - but that's only because I have a very pronounced leg bias and i'm trying to focus on strengthening my right leg.
The recent trend of measuring single leg power with the latest powermeters has made people a bit paranoid I think, there is very little if any evidence to suggest that having an imbalance is a bad thing or is a limiting factor in any meaningful way. Cycling would likely be great rehab for something like that anyway. Most people including me have a bigger leg than the other, years of football and such have made sure of that, but it makes little odds to turning the pedals round. When riding I would be surprised if your balance was out by more than 10% despite visual appearance. Anyway, single leg drills are not required and I've never seen them prescribed by any coach in modern times, I think if I asked mine his thoughts he'd likely laugh. Its right up there with squats to make you a better rider in terms of myths.
But trainer road, or even a plan you can buy from coaching outfits as a one off for £70 or so would be a good start, turbo isn't a magic bean, you only will get out what you put in regardless of whether its on a turbo or on the road.
okgo said:
The recent trend of measuring single leg power with the latest powermeters has made people a bit paranoid I think, there is very little if any evidence to suggest that having an imbalance is a bad thing or is a limiting factor in any meaningful way. Cycling would likely be great rehab for something like that anyway. Most people including me have a bigger leg than the other, years of football and such have made sure of that, but it makes little odds to turning the pedals round.
When riding I would be surprised if your balance was out by more than 10% despite visual appearance. Anyway, single leg drills are not required and I've never seen them prescribed by any coach in modern times, I think if I asked mine his thoughts he'd likely laugh. Its right up there with squats to make you a better rider in terms of myths.
But trainer road, or even a plan you can buy from coaching outfits as a one off for £70 or so would be a good start, turbo isn't a magic bean, you only will get out what you put in regardless of whether its on a turbo or on the road.
Each for their own. I find it helps develop a much smoother pedalling stroke (continuous effort throughout the 360 degrees) eliminating dead spots and hence a better technique. When riding I would be surprised if your balance was out by more than 10% despite visual appearance. Anyway, single leg drills are not required and I've never seen them prescribed by any coach in modern times, I think if I asked mine his thoughts he'd likely laugh. Its right up there with squats to make you a better rider in terms of myths.
But trainer road, or even a plan you can buy from coaching outfits as a one off for £70 or so would be a good start, turbo isn't a magic bean, you only will get out what you put in regardless of whether its on a turbo or on the road.
Probably this is for another thread - cycling myths - suffice to say, I would not recommend single leg drills for anything, they serve no purpose in making you a better cyclist.
OP - there is a huge thread on bikeradar around turbo training, its a bit basic at first but it does cover a lot of bases.
OP - there is a huge thread on bikeradar around turbo training, its a bit basic at first but it does cover a lot of bases.
okgo said:
The recent trend of measuring single leg power with the latest powermeters has made people a bit paranoid I think, there is very little if any evidence to suggest that having an imbalance is a bad thing or is a limiting factor in any meaningful way. Cycling would likely be great rehab for something like that anyway. Most people including me have a bigger leg than the other, years of football and such have made sure of that, but it makes little odds to turning the pedals round.
When riding I would be surprised if your balance was out by more than 10% despite visual appearance. Anyway, single leg drills are not required and I've never seen them prescribed by any coach in modern times, I think if I asked mine his thoughts he'd likely laugh. Its right up there with squats to make you a better rider in terms of myths.
But trainer road, or even a plan you can buy from coaching outfits as a one off for £70 or so would be a good start, turbo isn't a magic bean, you only will get out what you put in regardless of whether its on a turbo or on the road.
i have a friend who is a dr in sports science, he deals with several sports, but cycling is one in which he takes particular interest in. we do single leg work in his turbo sessions, they are also in his program for home sessions. whilst i will admit, they dont feature largely in these sessions maybe 2x1min each side, they are there, as mentioned to improve pedal stroke, and used in strength work.When riding I would be surprised if your balance was out by more than 10% despite visual appearance. Anyway, single leg drills are not required and I've never seen them prescribed by any coach in modern times, I think if I asked mine his thoughts he'd likely laugh. Its right up there with squats to make you a better rider in terms of myths.
But trainer road, or even a plan you can buy from coaching outfits as a one off for £70 or so would be a good start, turbo isn't a magic bean, you only will get out what you put in regardless of whether its on a turbo or on the road.
his s&c classes also include squats. the main reason i am told is to help 'switch on' a predominantly lazy muscle (glutes), and help it to work harder, rather than the quads doing all of the work.
having read your comments above, presumably as someone qualified to stand up to his years of learning and experience, i will cancel his classes and laugh in his face if he ever suggests it again, as he is clearly either lying to me, or heaven forbid, out of date.
craigthecoupe said:
i have a friend who is a dr in sports science, he deals with several sports, but cycling is one in which he takes particular interest in. we do single leg work in his turbo sessions, they are also in his program for home sessions. whilst i will admit, they dont feature largely in these sessions maybe 2x1min each side, they are there, as mentioned to improve pedal stroke, and used in strength work.
his s&c classes also include squats. the main reason i am told is to help 'switch on' a predominantly lazy muscle (glutes), and help it to work harder, rather than the quads doing all of the work.
having read your comments above, presumably as someone qualified to stand up to his years of learning and experience, i will cancel his classes and laugh in his face if he ever suggests it again, as he is clearly either lying to me, or heaven forbid, out of date.
With you on that Craig. Got a couple of friends who were racing in Kona last week and they do them as part of their sets. But maybe i should start laughing in their face instead.his s&c classes also include squats. the main reason i am told is to help 'switch on' a predominantly lazy muscle (glutes), and help it to work harder, rather than the quads doing all of the work.
having read your comments above, presumably as someone qualified to stand up to his years of learning and experience, i will cancel his classes and laugh in his face if he ever suggests it again, as he is clearly either lying to me, or heaven forbid, out of date.
andypj said:
Each for their own. I find it helps develop a much smoother pedalling stroke (continuous effort throughout the 360 degrees) eliminating dead spots and hence a better technique.
I've found a couple of things that help with a smoother pedal stroke: first is a bit counter-intuitive: try to ride at below a specific and low wattage. It really forces you to get the most out of every pedal stroke. Secondly, actually put your weight on the saddle and let your feet turn the pedals. I worked this one out whilst doing the first thing above - it made me realise that I had been supporting a lot of my weight on my feet and not letting it rest on the saddle (a bit like standing up out of the saddle, but not actually losing contact with the saddle, if that makes sense).
Thanks all - I will take a look at TrainerRoad and also the Youtube stuff as well.
I think you might be right - I played around with it yesterday and managed to achieve a constant 64 mph for a while!
Eddh said:
pincher said:
I did 10 miles in 24 minutes on it last night and was completely done in
I'm not suprised! Thats really fast... I think you might need to calibrate your turbo properly though craigthecoupe said:
i have a friend who is a dr in sports science, he deals with several sports, but cycling is one in which he takes particular interest in. we do single leg work in his turbo sessions, they are also in his program for home sessions. whilst i will admit, they dont feature largely in these sessions maybe 2x1min each side, they are there, as mentioned to improve pedal stroke, and used in strength work.
his s&c classes also include squats. the main reason i am told is to help 'switch on' a predominantly lazy muscle (glutes), and help it to work harder, rather than the quads doing all of the work.
having read your comments above, presumably as someone qualified to stand up to his years of learning and experience, i will cancel his classes and laugh in his face if he ever suggests it again, as he is clearly either lying to me, or heaven forbid, out of date.
I would yes, nothing out there to suggest anything about pedal stroke makes any odds to power produced, you should pedal in the way that you can produce the most power - which is why all cyclists in a pro peloton or anywhere else have very different styles. Wiggins rides nothing like Froome who rides nothing like Contador who rides nothing like the next rider. There is no magic formula. his s&c classes also include squats. the main reason i am told is to help 'switch on' a predominantly lazy muscle (glutes), and help it to work harder, rather than the quads doing all of the work.
having read your comments above, presumably as someone qualified to stand up to his years of learning and experience, i will cancel his classes and laugh in his face if he ever suggests it again, as he is clearly either lying to me, or heaven forbid, out of date.
My coach and his colleagues who all have the same thoughts on this have coached world champions and have various PHD's and qauls, so yes, I would probably side with them on this. I have gone from probably around 280 to 380W FTP without EVER doing a single leg drill or squat, I probably could squat a fraction of what I used to be able to but I can produce more power at peak now than I ever have, and across all durations.
Edited by okgo on Friday 16th October 13:26
i think the point being, is that we are all different. you seem to be a fairly accomplished athlete, but for most of us, we are probably compensating for weaker muscles or poor technique. based on the fact we are all different, i don't believe there is a set route determined to help us get better. i just thought your comment was a bit off to dismiss a certain exercise based on the fact it doesn't help you.
Intervals, mate. Follow the advice given above (up to you about the 1 legged stuff, I can't see the point myself) and design yourself four or five hour-long sessions, each with a warm up and warm down, each with a series of on/rest intervals, and each of slightly differing intensity but with a relatively relaxed one at one end of the scale, and a really intense session at the other end. Drop someone like okgo a PM, I'm sure he'd help structure them, or just go online and cast around. Then choose from among them during the week, reserving one day for a hard session.
4 times a week, belly should start to go.
If you don't have a way of measuring power, then do it by heart-rate. But you'll need to know your MHR first, and that will take you to a nice dark place for a few minutes.
4 times a week, belly should start to go.
If you don't have a way of measuring power, then do it by heart-rate. But you'll need to know your MHR first, and that will take you to a nice dark place for a few minutes.
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