Turbo Trainer Advice

I'm 6'1 and sub 69kg depending how many cookies I ate that week.
You could get lighter than that if you wanted :)

I'd rather eat the cookies..

Same here. Well, the biscuits.

Both, obviously.

I'm 6'1 and sub 69kg depending how many cookies I ate that week.
You could get lighter than that if you wanted :)

I could hit 78 by cutting out my weight sessions, as well as the mountains of suppliments it takes to keep me at 86, and just leading my current lifestyle. Under that would require dieting.

Bugger dieting. Eating is fun.
Just tie a rope to your companions bikes when they're not looking and get a free ride up.

Bugger dieting. Eating is fun.
Just tie a rope to your companions bikes when they're not looking and get a free ride up.

Well I currently focus on achieving a high weight to endurance ratio. If that makes sense. Means I can enjoy running, rugby, cycling, and weight-lifting while feeling capable enough at them all.

This all falls down when I'm asked to run fast in rugby, or cycle up hills. As this summer is all about 7s rugby, and hill climbing. I will drop some weight, and shift focus.

Getting back to the original subject. Having a turbo should up my weekly calorie burn.

And just to put all that into perspective, some data on Rory Sutherland from Paris-Nice:

Sutherland’s stats

Body Weight: 77 kg
Threshold Power: 430 watts
Threshold Heart Rate: 180 bpm
Paris-Nice peak values

Total Training Stress Score: 1879 TSS (average 268 TSS/day)
Hardest Stage: 365 TSS on Stage 6
Peak 5-minute: 506W (6.5 w/kg) on Stage 6
Peak 20-minute: 474W (6.1w/kg) on Stage 7
Peak 60-minute: 371W (4.8w/kg) on Stage 5
Peak 180-minute: 310W (4.0 w/kg) on Stage 5

I feel a bit like a man looking at the peak of a distant mountain, looking at that figure for Stage 7.

I hit 170bpm on a 250m climb on Sunday. No need to cycle all that way.

It was a crazy seldom used road which seemed to consist purely of 10% climbs, and 10% desents. Each only lasting 100 - 250m.

The only thing that zig zagged up and down more sharply was my HR stats.

That sounds similar to riding in Cornwall.

Ride to top of hill, wave lantern, wait for impact, ride down hill, loot?

Ive heard good shit about trainerroad, as a good way to review progression in your own training rather than valid real-word power data, I need to get me a working GSC-10 then im gna give it a go

That sounds similar to riding in Cornwall.

I grew up in Plymouth. So can confirm that it was very much like riding in cornwall.

The roads with more traffic, are cut into, over, and through, the crazy landscape. So a most of my rides are pretty flat (hence my love of riding fixed here). But as soon as you find a quiet stretch of road. Things get far more interesting.

This 2x20 thing. Is it like a running interval, where you slow down for a suitable recovery time inbetween, as opposed to stopping?

So I would go for....

50:15, 70-75 rpm - 20mins
50:21, 65-70rpm - 5mins
50:15, 70-75 rpm - 20mins

With an ambition to move to 2x20mins at 80rpm. Which is my road cadence.

Looking to buy.
Cycleops fluid 2 trainer.
climbing block for front wheel.
Foam mat so as not to wake the kids (might have one)
Cheap 11 speed rear wheel.
12-29 11 speed cassette.
Training tyre.

bugger :(

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...

Plymouth.
Plymouth, Norway... Your old man isn't Royal, is he?

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.

SF are you using a bryton speed/cadence? or garmin

I bought a garmin one as was told it works fine and the cadence works but no speed output (both magnets are in right place AFAIK)

tend to put the kids to bed ready lycra'd up.

Y u no buy pyjamas for your children?

SF are you using a bryton speed/cadence? or garmin

I bought a garmin one as was told it works fine and the cadence works but no speed output (both magnets are in right place AFAIK)

I have a Bryton Rider 35. Which I love for its size, and simplicity.

A Garmin combined Speed/cadence sensor.

A Garmin soft HRM belt.

Thats basically the cheapest way of doing it. The unit sometimes, but not often, registers cadence without speed. But if I go out of the menu, and reselect 'meter' etc. It seems to find it. Took a little while to set-up. But still easier than past computers I've used.

I've just updated the software on the unit. Which was a know issue. It works flawlessly now.

Annoyingly it reset its altitude base. So my last few outings are out. I also wish I could set it to run. As I run with it in my pocket to collect data. Which then looks shit when registered as cycling. (Thinking of attaching it to a velcro watch strap for runs)

Y u no buy pyjamas for your children?

Makes it too easy for them to escape from the velcro bedsheets, and disturb my training.

^^ must be my duff speed/cadence sensor then.. as i have newest software for my 50

will get a new one

^^ must be my duff speed/cadence sensor then.. as i have newest software for my 50

will get a new one

Have you played with the positioning on a bike stand.

Seems unlikely that its the sensor. Especially as I experiance the same problems, only far more rarely.

when you press the 'test' button so that the light on the button flashes red/green when you pass the magnets, i only ever get the green for cadence never get the red for speed

Off to do my first turbo 'fitness test' of the year.

This comprises of a 20 minute warm up, then 20 minutes at 85-90% of MHR. ( probably up to 95% in the final 2-3 minutes ).

Should be.........

Fun :-(