Turbo training: How best to measure effort?

Oryx

There have been a few mentions of turbo training here over the last few weeks. Even though I've owned a basic turbo for ages, I'm still a novice when it comes to using it correctly. Up to now, Ive been using estimated hr percentages to try and gauge the effort I'm putting in. I haven't done a max hr test, as no-one around here can do one with me. I don't have a power meter, and haven't a clue what wattage either I or the turbo max out at or how to measure either.

I don't know my lactate threshold, or how to work it out. I am confused by Joe Friel's use of zones in training. So realistically, my training, particularly when it comes to turbo, is a bit of a stab in the dark, and thats got to change.

Do I need extra equipment in order to progress. or is it just a matter of getting my brain around zones and stuff? I have no problem putting in the effort to learn, but at the moment I confess its a confusing muddle. Its like anything, a very steep learning curve as you get into it, but seems self explanatory once youve grasped it. I dont have someone here beside me to teach me, hence this post.

I did have this book recommended to me, I haven't got it yet because I am still trying to figure out whats the best way to train before I lash out any more cash on a pm or anything else.

So what should I be aiming at here, as a start? Get a max hr, or lactate or something else entirely? I will be starting coached turbo sessions, but they are not IM specific, and thats what I need.

When I have to write questions like this, I feel like such an uneducated eejit.

catweazle

Have you no Heart Rate monitor?

Most of the guys seem to be going down the road of the power meter, but that's way out of my budget. I have a good idea of my Heart rate max on my bike, just from cycling hard till I was bolloxed (Russian Sprint Pyramid) and I use this site to give me programmes mapped to my heart rate

http://www.turbotraining.co.uk/turbo_trainer_sessions.php

Its by no means a substitute for experience/know how, coaching but it did give me some focus while I was pedaling and I had to turn off the TV for the harder ones, for the 1/2 Ironman I did a lot of the 3 hour endurance sessions keeping my heat rate in the 130's for most of it

Oryx

I use a hrm, but I meant I estimate my % hr when I train. The sets Ive been using are based on % hr taken from a maximum figure. Say, if a set has 75/80/85% sets Im using guesstimates. 135/145/155. My hr would go to 165/170 on a hard sprint running, so I try to stay below that. No idea what it would max out at as I've not tried. I hear a lot of talk of power and wattage and zones, and I wonder if Im doing it all wrong and wasting work. This wasnt important up to now, but its crucial that I get it right from now on.

hf4z6sqo7vjngi

Oryx, it is unclear from your OP but does your current turbo display wattage/power? Whilst the numbers are probably inaccurate compared to a power meter as long as you calibrate it every time and the numbers are consistent at least you can measure effort and plan out your training zones with some testing.

Dependant on the answer to your turbo displaying power i can give you some information i have gleaned from my recent readings. I know one thing is for sure doing intervals etc off hr alone is not ideal as you are waiting on hr to catch up all the time and its hard to gauge exact effort where by using power you know instantly you are hitting the required wattage nos/effort for the interval straight away.

tunney

catweazle wrote: »

Have you no Heart Rate monitor?

Most of the guys seem to be going down the road of the power meter, but that's way out of my budget. I have a good idea of my Heart rate max on my bike, just from cycling hard till I was bolloxed (Russian Sprint Pyramid) and I use this site to give me programmes mapped to my heart rate

http://www.turbotraining.co.uk/turbo_trainer_sessions.php

Its by no means a substitute for experience/know how, coaching but it did give me some focus while I was pedaling and I had to turn off the TV for the harder ones, for the 1/2 Ironman I did a lot of the 3 hour endurance sessions keeping my heat rate in the 130's for most of it

I used a Elite Hydroforce turbo for years and then stuck on a 120 euro Power Measurement addon. let me train with power for 1-2 years when on the turbo.

250 euro gets you a turbo that approximates power. For quality of training I would recommend one.

nerraw1111

Have you had a look at the "trainer road"?

Apparently it turns your laptop into a computer trainer with just a cadence and heart monitor. Looks amazing and it's free
at the moment.

Seems to be getting favourable reviews on slowtwitch. Anyone else using it?

Oryx

Sam Bumpy Burger wrote: »

Oryx, it is unclear from your OP but does your current turbo display wattage/power? Whilst the numbers are probably inaccurate compared to a power meter as long as you calibrate it every time and the numbers are consistent at least you can measure effort and plan out your training zones with some testing.

Dependant on the answer to your turbo displaying power i can give you some information i have gleaned from my recent readings. I know one thing is for sure doing intervals etc off hr alone is not ideal as you are waiting on hr to catch up all the time and its hard to gauge exact effort where by using power you know instantly you are hitting the required wattage nos/effort for the interval straight away.

I have no measurement except hr. No wattage or power info. And Im asking here for help before I shell out more money on possibly the wrong (or unneccesary) thing!

shotgunmcos

Oryx, without spending any extra cash. You could do a 10 minute warm up. Then start the HRM and give it welly for 20 mins. Your Average HR and Max HR for that 20 mins is a decent benchmark to split your range out into workable zones.

I'd love to train with Powermeter but I just can't afford it right now and have to make best use of what I've got.

tunney

nerraw1111 wrote: »

Have you had a look at the "trainer road"?

Apparently it turns your laptop into a computer trainer with just a cadence and heart monitor. Looks amazing and it's free
at the moment.

Seems to be getting favourable reviews on slowtwitch. Anyone else using it?

Its an attempt at doing a computrainer without the hardware. The estimation of the wattage produced is done based on the manufacturers stated power curves for the various trainers.

Oryx wrote: »

I have no measurement except hr. No wattage or power info. And Im asking here for help before I shell out more money on possibly the wrong (or unneccesary) thing!

What type of turbo do you have? You could potentially do something based of the power curve of the trainer but that can be complex (but free)

shotgunmcos wrote: »

Oryx, without spending any extra cash. You could do a 10 minute warm up. Then start the HRM and give it welly for 20 mins. Your Average HR and Max HR for that 20 mins is a decent benchmark to split your range out into workable zones.

I'd love to train with Powermeter but I just can't afford it right now and have to make best use of what I've got.

You train with power mcos - the flow.

HR indoors - very temperature dependant and slow to react to efforts. But better than nothing