Turbo Trainer Advice

Yes. Your about right.

But just go what you can for an hour on the turbo don't worry too much, any good training is adaption. And try ride at a higer candece, 60rpm is too low for extended climbing. 90rpm is the equilibrium match between aerobic capacity and leg strength.

When climibing that hill in life, use a bigger rear sprocket so your at at least 80. Grinding away at 60rpm is going to fatigue your legs more than ideal. Get an 11-28.

Piss. sorry. Thats rude of me.
I blame TM, not you.

Skinny and Dammit repped for being a great help.
BN repped so as not to be left out.

Pfft.

Yes. Your about right.

But just go what you can for an hour on the turbo don't worry too much, any good training is adaption. And try ride at a higer candece, 60rpm is too low for extended climbing. 90rpm is the equilibrium match between aerobic capacity and leg strength.

When climibing that hill in life, use a bigger rear sprocket so your at at least 80. Grinding away at 60rpm is going to fatigue your legs more than ideal. Get an 11-28.

Done it twice in 41:26 fixed, at a cadennce of 50rpm.

Blacked out at the top the first time, and experianced, intensly painful, total leg cramp 2km from the top the second time.

I'll redo the calc with a better ratio.

Pfft.

make a sentence with the words 'watts', cadence', and 'ramped resistance' in, and I'll edit it ;)

^ Never!

But you don't want to be doing 2 hours on teh tubro.

You want to be doing an hour of intervals max really. So 2x20.
Unless you have good mental composure and can do an hour of solid pain. But it's not really worth it.

I'd not bother with worrying about real life. Just do what you can do, for a time that you want to do it. And that be that. So 2x20min efforts at a fair hard but not all out effort.

So using the Nibberittet, Dammit, TW2, and myself will be enjoying soon, as an example.

0 - 1.5km elevation gain over 21km distance.

Real world.
7% incline,at 230watts , for 92Kgs of bike + rider, over 21kms = 11.5 kph over 110 mins
11.5 kph, in 34:26 = 70rpm

Turbo trainer.
225watts = 27kph.
27kph at 70rpm = 50:16

So basically I need to push 50:16, at 70rpm, to reproduce climbing the mountian in a time of 110mins, on the fluid 2.

But you don't want to be doing 2 hours on teh tubro.

You want to be doing an hour of intervals max really. So 2x20.
Unless you have good mental composure and can do an hour of solid pain. But it's not really worth it.

I'd not bother with worrying about real life. Just do what you can do, for a time that you want to do it. And that be that. So 2x20min efforts at a fair hard but not all out effort.

You're right of course.

But the theory exercise illustrates what I want to achieve, and if the trainer could replicate it. The fact that the Fluid 2 does this for 1500 norwegian kroners, and without me pissing around with remote resistance settings, as well as gears (as mentioned before, I'm rubbish with gears), makes it very attractive.

Thanks again.

Do you not have any hills you can use nearby for hill repeats? Actual climbing is always better than turbo climbing. I only really use the turbo for steady state intervals (which will still help your climb). Computrainer is better for climbs but expensive. CycleOps Fluid trainers are the best I've used but I've never tried a KK.

But his climb is 2 hours long.
Not 5 minuets.

"hill repeats"

But still his aim is to get better at a 2 hour climb. So steady state intervals on the turbo are perfect. When he can't get out on the road, as he said that's what he want's the turbo for.

What do you class a hill repeat? For me that's VO2 work. Not threshold work.

My experience (limited though it may be) is that steady turbo work is pretty good for steady long climbs.

Hill repeats are just too out-of-the-saddley, compared to a long, drawn out sit at the back of the saddle, in the tops, changing up and out of the saddle for variation every few minutes.

And steady state turbo means 2x20s.

2x20s for everything.

But you don't want to be doing 2 hours on teh tubro.

You want to be doing an hour of intervals max really. So 2x20.
Unless you have good mental composure and can do an hour of solid pain. But it's not really worth it.

I'd not bother with worrying about real life. Just do what you can do, for a time that you want to do it. And that be that. So 2x20min efforts at a fair hard but not all out effort.

I'm thinking. Something like

50:15, 70+rpm - 15mins
50:21, 70+rpm - 5mins
50:15, 70+rpm - 15mins

I like the idea of getting used to the effort. On the day it will allow me to gauge my starting effort.

But still his aim is to get better at a 2 hour climb. So steady state intervals on the turbo are perfect. When he can't get out on the road, as he said that's what he want's the turbo for.

What do you class a hill repeat? For me that's VO2 work. Not threshold work.

That's exactly what I said to use the turbo for.

Climbing actual mountains/hills is still better in terms of muscle groups specificity.

Hill repeats can be used for any intensity. It's only VO2 if you're riding them pretty hard. Likely over here as we only have short stuff. But if you ride hills at threshold or a little over repeatedly you are more closely simulating actual long climbs. Depends what you have near your house innit.

My experience (limited though it may be) is that steady turbo work is pretty good for steady long climbs.

Hill repeats are just too out-of-the-saddley, compared to a long, drawn out sit at the back of the saddle, in the tops, changing up and out of the saddle for variation every few minutes.

Why are you getting out of the saddle for hill reps if you do long climbs seated?

We're going round in circles over the same thing.
But yeah.

Track thread >>>

If training for a specific climb it might be worth raising the front wheel on the trainer bike slightly.

Why are you getting out of the saddle for hill reps if you do long climbs seated?
I have a really uncomfortable saddle.

BTW, a more realistic 'power curve' for the Fluid 2 (with a newish resistance unit - they fade a little over time) is this:

(mph / watts)
14 / 150
15 / 175
16 / 200
17 / 233
18 / 266
19 / 300
20 / 333
21 / 366
22 / 400
23 / 450
24 / 500
25 / 566
26 / 633
27 / 700
28 / 766
29 / 833
30 / 900

I'm going to have to use the fucking thing again soon, once cold #2 decides it's ready to leave my body (I'm. So. Bored. With. Being. Ill.). Probably only if the weather's too shit for a weekday evening spin or time is against me.

90% of the (scant) time I spend on it involves the 39t, and that's only with a 13-23 9spd, and I refuse to cross-chain beyond the 14t.

I wish i lived at the bottom of a mountain. Training would be fun.
Central london and crap VO2 length hills.

I'm moving to Nice.