Turbo Trainer Advice

Yep - the 5 minutes needs to be full recovery. You might even consider a 10 minute recovery.

I tend to put in a 5 x 1 minute (off 5 minutes) hard effort warmup in there, otherwise my first 20 minute interval becomes the warmup.

Flip-flips are good soundproofing.

You forgot the Powertap...

My Bryton puter gives me cadence, speed, and HR. Via Ant+. So as soon as I win the lottery. I'll add a Rotor power meter cranks.

At the moment I'll print out a graph of power vs speed for the turbo, laminate it, and tape it to my handlebars. I guess I can zoom in on the 100 - 300 watt region. That'll save me 1450 pounds.

Everything needs to be quick to set-up. I have a 20 minute window after putting the kids to bed. To get training. Otherwise I fall into a TV and bicuits coma. (tend to put the kids to bed ready lycra'd up. Something which I'm sure will scar their childhood memorys, and cost a fortune in therapy).

PS. PM on its way.