1 Hour on the Turbo = ?????

biker_joe

Equals how many hours on the road ??? Any thoughts logical or otherwise ?

Also 1hrs turbo = total insanity !!!!

Biker Joe

Raam

Not sure about turbo, but I struggled to do 40 minutes on the rollers the other day.

niceonetom

1hr on the turbo = ~2 weeks in an Iranian prison.

...if you're turboing properly.

Beasty

biker_joe wrote: »

Also 1hrs turbo = total insanity !!!!

Based on this thread 7 hours is not unheard of!
I have a Tacx VR, which gives you variety and targets. Hence I have no problem with going on the Turbo for a couple of hours at a time (I did this on Saturday). I guess if you do need a set-up which provides a distraction, such as a TV.

With the Tacx, the intention is that 1hr on the trainer is the same as 1 hr on the road. The only material difference, I guess, is the complete lack of wind and resultant tendency to sweat profusely

biker_joe

So I have managed about 1hour 30mins or so ..... absolutely soaked at this stage, i reckon to do any more I would need a change of gear !!! It looks like more will be needed as the weather looks like its to get worse !! :eek:

So I am wondering is 1hr on the trainer equal to about 1.5hrs on the road, as there is no free wheeling and ( my ) HR is up about 10 bpm more than on the road ????

Biker Joe

Caroline_ie

Considering you are not carrying your own weight on the turbo ( you are on the rollers though ), does it not make up for the constant pedaling?

Raam

I would say that there is no real equivalence. A hard workout on the turbo is a hard workout. Same for the road. The turbo might feel harder at times because conditions are not the same, but you don't get head winds or cross winds or bad road surfaces.

blorg

biker_joe wrote: »

So I have managed about 1hour 30mins or so ..... absolutely soaked at this stage, i reckon to do any more I would need a change of gear !!! It looks like more will be needed as the weather looks like its to get worse !! :eek:

Trick is not to wear clothes.

biker_joe

Hmmm ..... Although I am out in my shed in the back garden... I am not willing to shock the neighbours with naked turbo workouts !!! :eek:

Biker_Joe

Beasty

blorg wrote: »

Trick is not to wear clothes.

The guy second from the right looks disturbingly familiar:
http://www.hostanyimage.com/files/10979382428119885745.jpg

(NB - don't click on the link if you are likely to be offended by images of hairy bikers)

hinault

Did an hour on the rollers (which I hate, but the roads are like glass, so I've no choice) and managed to do 20 miles according to my computer.

Sweated like a pig, I have to say.

Hate the rollers.

Captain Havoc

biker_joe wrote: »

Hmmm ..... Although I am out in my shed in the back garden... I am not willing to shock please the female neighbours with naked turbo workouts !!! :eek:

Biker_Joe

Fixed that for you!

elduggo

biker_joe wrote: »

Hmmm ..... Although I am out in my shed in the back garden... I am not willing to shock the neighbours with naked turbo workouts !!! :eek:

Biker_Joe

turbo = no fun

its pointless unless theres a huge risk of falling off

as I found out this morning.

get out on the roads biker_joe. Don't let a small bit/large amount of ice deter you.

Captain Havoc

elduggo wrote: »

turbo = no fun

its pointless unless theres a huge risk of falling off

as I found out this morning.

get out on the roads biker_joe. Don't let a small bit/large amount of ice deter you.

I think you'll find none of us take any pleasure in getting on a turbo but when the roads have been freezing for two weeks and look likely to be frozen for the next one it becomes a need. Think of the pleasure you'll get when you whizz past all those guys getting on a bike for the first time in a month, taking into account the amount of turkey and booze weighing their asses down.

Beasty

Just heading out to the garage now. If I'm not back online by midnight, could someone please call the emergency services - I should be somewhere between Paris and Roubaix:)

niceonetom

Just did an hour on the little hate machine, and that was plenty long enough. I may hate it but I do think that you can get the best workout on the turbo. If you go out these evenings you're likely to spend a lot of time scanning the road ahead and tiptoeing along, too afraid to put any power down. That's on top of the usual letups we always have to include for traffic, road surfaces, corners etc etc. On the turbo, you can make every second useful, and miserable.

I just did a sufferfest downward spiral session and I am DESTROYED. Seriously, I'm shaky, slightly nauseous, giddy, flemmy, and amped up. I've never seen how anyone can do really disciplined interval work on irish roads, but on the turbo you can just bite down on the stem and destroy yourself. The session is like this:

Warm Up
2:00 @95% effort / 2:00 @30% effort recovery
1:45 @95% effort / 1:45 @30% effort recovery
1:30 @95% effort / 1:30 @30% effort recovery
1:15 @95% effort / 1:15 @30% effort recovery
1:00 @95% effort / 1:00 @30% effort recovery
0:45 @95% effort / 0:45 @30% effort recovery
0:30 @100% effort / 2:00 @30% effort recovery
0:15 @100% effort

5 mins recovery easy spinning

2:00 @95% effort / 2:00 @30% effort recovery
1:45 @95% effort / 1:45 @30% effort recovery
1:30 @95% effort / 1:30 @30% effort recovery
1:15 @95% effort / 1:15 @30% effort recovery
1:00 @95% effort / 1:00 @30% effort recovery
0:45 @95% effort / 0:45 @30% effort recovery
0:30 @100% effort / 2:00 @30% effort recovery
0:15 @100% effort / 1:00 @30% effort recovery
0:15 @100% effort / 1:00 @30% effort recovery
0:15 @100% effort / 1:00 @30% effort recovery
Cool down

Those last 15 seconds are longer than your entire life up to that point. If you do the work out honestly.

I spent a little over an hour doing that. I don't feel much different than I did after my one 40km TT : absolutely fubar. There's a million sessions you can do on the turbo, and I'd much rather do them than sit there trying to do 3 hours lsd.

elduggo wrote: »

Don't let a small bit/large amount of ice deter you.

DO NOT LISTEN TO THIS NONSENSE, PEOPLE!!! If you don't let a large amount of ice deter you, well, you're going to get hurt.

You can use the turbo while waiting for the tarmac to thaw, or while waiting for your bones to knit - the choice is yours. I've done both and prefer the former.

zzzzzzzz

niceonetom wrote: »

Just did an hour on the little hate machine, and that was plenty long enough. I may hate it but I do think that you can get the best workout on the turbo. If you go out these evenings you're likely to spend a lot of time scanning the road ahead and tiptoeing along, too afraid to put any power down. That's on top of the usual letups we always have to include for traffic, road surfaces, corners etc etc. On the turbo, you can make every second useful, and miserable.

I just did a sufferfest downward spiral session and I am DESTROYED. Seriously, I'm shaky, slightly nauseous, giddy, flemmy, and amped up. I've never seen how anyone can do really disciplined interval work on irish roads, but on the turbo you can just bite down on the stem and destroy yourself. The session is like this:

Warm Up
2:00 @95% effort / 2:00 @30% effort recovery
1:45 @95% effort / 1:45 @30% effort recovery
1:30 @95% effort / 1:30 @30% effort recovery
1:15 @95% effort / 1:15 @30% effort recovery
1:00 @95% effort / 1:00 @30% effort recovery
0:45 @95% effort / 0:45 @30% effort recovery
0:30 @100% effort / 2:00 @30% effort recovery
0:15 @100% effort

5 mins recovery easy spinning

2:00 @95% effort / 2:00 @30% effort recovery
1:45 @95% effort / 1:45 @30% effort recovery
1:30 @95% effort / 1:30 @30% effort recovery
1:15 @95% effort / 1:15 @30% effort recovery
1:00 @95% effort / 1:00 @30% effort recovery
0:45 @95% effort / 0:45 @30% effort recovery
0:30 @100% effort / 2:00 @30% effort recovery
0:15 @100% effort / 1:00 @30% effort recovery
0:15 @100% effort / 1:00 @30% effort recovery
0:15 @100% effort / 1:00 @30% effort recovery
Cool down

Those last 15 seconds are longer than your entire life up to that point. If you do the work out honestly.

I spent a little over an hour doing that. I don't feel much different than I did after my one 40km TT : absolutely fubar. There's a million sessions you can do on the turbo, and I'd much rather do them than sit there trying to do 3 hours lsd.



DO NOT LISTEN TO THIS NONSENSE, PEOPLE!!! If you don't let a large amount of ice deter you, well, you're going to get hurt.

You can use the turbo while waiting for the tarmac to thaw, or while waiting for your bones to knit - the choice is yours. I've done both and prefer the former.

I know what wheel I'll be on in the club league next year...

Caroline_ie

Right - I will try the sufferfest session tomorrow and let you guys know how it goes.

Jumpy

Caroline_ie wrote: »

Right - I will try the sufferfest session tomorrow and let you guys know how it goes.

Please take photos of the puke on the floor beside your turbo.

Ryaner

The guys with the Tacx VR stuff do very long rides. Current comp on the Alpine course which is 84km long, http://www.tacxvr.com/en/interactive/tacx_challenge. It is slightly hilly, so it ain't a fast run my any means. 3+ hours.

I managed close on two hours last time I was on my turbo. Hoping the new software arrives soon so I can get back onto it after 3km of solid ice yesterday

Quigs Snr

Originally Posted by elduggo
Don't let a small bit/large amount of ice deter you.


Bad advice. I went out yesterday with 10 riders in what I thought were clear conditions and after 15k, I found myself sliding along the main road on my back with bikes and riders slamming into me.

I spent this afternoon getting my Imagic set up properly. I hate training indoors, but it sure beats a broken bike, torn gear, sore limbs, tyre marks across my back, bruises and a whole lot less skin that I started with.

Stay safe people, a week or two off or indoors is better than a couple of months out of action.

Chips Lovell

After seeing so many broken bones last winter I've decided that it's just not worth going out in icy conditions. These days if there's even a chance of it I just stay indoors.

The tax man

@Niceonetom How do you work out what 30% effort is?
95% and 100% are easy to figure out.:)

Dr.Millah

The tax man wrote: »

@Niceonetom How do you work out what 30% effort is?
95% and 100% are easy to figure out.:)

Also, 2:00 @30% effort recovery, it could take a minute for HR to drop from 100% to 30% so do u just take it handy for 2 minutes and not let your HR drop below 30%?

Raam

Don't answer em, Tom. Maintain the mystery!

niceonetom

The tax man wrote: »

@Niceonetom How do you work out what 30% effort is?
95% and 100% are easy to figure out.:)

It's just perceived effort. I have no PM or anything so it's entirely subjective. For me it means spinning at about 80rpm in the small ring and a big cog (I always have the resistance on the turbo at max because it's quieter that way). It's a gentle enough to allow the heart rate to drop down quickly enough for me to talk myself into the next interval.

sufferfest wrote:

10 = flat -out sprint
8 = time trial level effort
5 = tempo, solid effort
3 = easy spinning
1 = On the couch, drinking beer.

I am very reliant on the HRM to keep me honest. I aim to finish each interval with my bpm pegged in the mid/high 180s.

Captain Havoc

Had a cup of tea while on the trainer there, was nice.
1 hour on the trainer = a very sweaty havoc.

Beasty

2hr 15mins on the Tacx. Total distance 83km, including the "Hell of the North" - Paris/Roubaix - 75km in just under 2 hrs

Despite the sweatfest, feet were freezing by the end - may have to get the thermal socks and overshoes out next time

Lumen

niceonetom wrote: »

I just did a sufferfest downward spiral session and I am DESTROYED. Seriously, I'm shaky, slightly nauseous, giddy, flemmy, and amped up.

An impressive amount of suffering, but what's the training objective?

niceonetom

Lumen wrote: »

An impressive amount of suffering, but what's the training objective?

Objective? No no, you see I stepped on the scales yesterday morning, so the subsequent suffering was more about catharsis and penance for festive indulgence than about achieving any goals down the line. I think I've learned my lesson.

Chips Lovell

niceonetom wrote: »

Objective? No no, you see I stepped on the scales yesterday morning, so the subsequent suffering was more about catharsis and penance for festive indulgence than about achieving any goals down the line. I think I've learned my lesson.

Whooping your skanky ass next year

FYP

Lumen

el tonto wrote: »

FYP

Indeed, the sandbagging isn't very convincing. :pac:

hinault

Did an hour on CycleOps Magneto this morning : hard going : kept a rate of 90rpm using 42x15 : sweated like a pig.

But it is far safer than trying to brave the elements.
(even though I hate just sitting there and pedalling : boredom!)

Starting to thaw where I am but lots of black ice on the roads.

DirkVoodoo

About to climb back aboard mine after christmas week (nothing week), aerobic power 4 to the tune of mad men season 1 episode 2, joy!

At least it is now sitting in my bedroom so I don't have to walk around the house in lycra.

Zipp101

Haven't had a decent road session of more than 2hrs in a couple of weeks..

Plenty of 1hr turbo-ing though and I am actually starting to enjoy it!!
Just not the same as the road though...when will this end

Quigs Snr

Beasty wrote: »

2hr 15mins on the Tacx. Total distance 83km, including the "Hell of the North" - Paris/Roubaix - 75km in just under 2 hrs

You're an animal Beasty, I must give that one a go. Had a crack at Mallorca Tour II today, El Salvador. Uninspiring course, but cool riding in the group. Especially like the part where you get dropped halfway through. Finishes on a big 5km climb, took me about 1hr 40 though riding at a comfortable pace. Well as comfortable as you can be whilst battered and bruised.

biker_joe

I managed to aviod turbo today and get 3hrs on the road today ....north county, only a small bit of slush puppy up around stamullen, it was as punishing as a turbo session due to gale force winds and driving rain !! Just how I likes it !!!

Hope the thaw stays for another day !!

Biker Joe

Beasty

biker_joe wrote: »

Hope the thaw stays for another day !!

Looks like it's going to get worse before it gets better

Beasty

Quigs Snr wrote: »

I must give that one a go.

It's quite a flat one - only just under 300m of climbing. I set myself a target of 2hrs, and managed to get a couple of minutes ahead at the half-way stage. Most of the climbing is in the 2nd half, and I slowed down a little. You have a Tacx rider "pacing" you on this one - plenty of cobbles and a dirt track or two. The rider actually took a wrong turn at one stage and had to catch the camera car up!

I am a lot slower on the hiller rides:)

Caroline_ie

Right ,,, I did it. I just did a sufferfest downward spiral session niceonetom was talking about yesterday. It was hard, but you don't really get bored at all for the hour. I was a bit light headed at the end, but I doubt I can match Tom's 10/10 effort. I quite chuffed I did it! Sweated buckets and felt like throwing the bidon at the screen.

mloc123

what is the point of the sufferfest workout... from a specific training point of view?

niceonetom

Interval training, which has been shown to build VO2max.

I suppose the downward spiral would actually be a ladder workout.

mloc123

I realise that... but in December?

niceonetom

mloc123 wrote: »

I realise that... but in December?

Yes. Intervals. In December! OMG!! :eek:

short circuit

mloc123 wrote: »

I realise that... but in December?

I believe the alternate options are probably death by mince pies

OR

suicidal tendencies brought on by LSD on turbo.

This week ... I am going for the first .... at least die with a full stomach and happy taste buds.

mloc123

I can guess which side of the intervals in winter debate you were on then.

niceonetom

short circuit wrote: »

I believe the alternate options are probably death by mince pies.

Bingo! Been averaging 1kg a week in weight gain for a while now. Panic is setting in.

mloc123 wrote: »

I can guess which side of the intervals in winter debate you were on then.

There are plenty of opinions out there that say intensity can be a decent substitute for duration, at least for maintaining fitness. And I simply cannot do a lot of time on the turbo. I did three hours once last winter, it was awful, even with a full Sopranos boxset. Besides, I've got a trip to the Sierra Nevada coming up in feb, and I want to have some fitness for it.

mloc123

not a fan of the hiit as an endurance substitute. That said I am waiting for my turbo to arrive so my opinions are biased

zzzzzzzz

Around now would be the time to start doing intervals to prepare for early season races I would have thought... no?

mloc123

When are early races? My understanding is about 2 months before whatever you are training for.

zzzzzzzz

mloc123 wrote: »

When are early races?

March.

I'm asking for opinions here more than anything - I don't think I was clear about that in my previous post.