Turbo trainers - range of settings

outfox

Does anyone know if all turbo trainers provide the same general range of resistance, or do some provide more than others? On some trainers, would you get enough range to cover all the various intensity intervals without having to use the bike gears? Reason I ask is that the gears on the old banger I have on the turbo are giving nothing but trouble lately, and I was thinking a fixed speed bike would be great if I could swap the turbo for one with a wider range of settings. The one I have has 7 settings, but they dont cover the low-medium-high intensity range on their own - I need to use the bike gears too.

smacl

I know the tacx flow that I'm using certainly can't approximate very steep gradients. e.g. in the real world I need low gears to get up big hills, on the turbo I don't. That said, the range of resistance offered is more than enough to make me sweat like a pig.

I'd say fixed gear would be fine, just a matter of picking a high enough gear that you're struggling a bit on max resistance, and low enough that you can maintain high cadence at low resistance. Wouldn't work so well on a VR trainer, where the software is mucking about with the resistance to emulate hills.

outfox

Thanks for the reply. So, do you reckon a gear like maybe mid range? Say midway down a 28-11 sprocket?
Maybe I could replace the rear sprocket with a single speed, and hang onto the front 50-39 chainwheel. That would give me the range perhaps. The front derailleur is OK on this yoke, but the rear gears have to go.

smacl

Doing a session last night, with the tacx flow going through its range of resistances, I was moving between 53/13 to 53/23. Which single gear would suit you best is based very much on the resistance of the trainer, your fitness, and your workouts. With my set-up, I'd probably start with 50/21 (4.8 gain) or 34/14 (4.9 gain) in your position, and play around a bit until I had something workable. I'd possibly end up slightly lower, preferring higher cadence to grinding, but currently find I can't hold much more than 100rpm for any reasonable duration. e.g. over 40 mins last night, I was averaging 88 rpm, max 115rpm.

outfox

How many resistance settings on your trainer?
By the way, do you always do interval training? I recall seeing some posts about guys just doing spinning for long periods, with relatively low resistance. Do you think there's any benefit with that?

smacl

outfox wrote: »

How many resistance settings on your trainer?
By the way, do you always do interval training? I recall seeing some posts about guys just doing spinning for long periods, with relatively low resistance. Do you think there's any benefit with that?

The trainer I use is a tacx flow VR, which I usually use in virtual reality mode. Basically this involves cycling around a simulated course, and the trainer increases the resistance to simulate hills. I'm usually racing against other riders who's speeds are based on my own previous performance on the same route, so pushing hard most of the time trying to shave a few seconds here and there. I use the bike gears to **try** to keep my cadence and power output reasonably constant, though this doesn't often pan out.

Reading others here, if you've got a few resistance settings and a basic turbo, something like the sufferfest videos are the way to go, as they'll actively coach you.

thebouldwhacker

Is it the derailer it the actual gears that are the issue?

Depending on what results you want dictates your usage. For me its only used for intervals, low resistance spinning is for warm ups or recovery and Summer sunday spins with Mrs TBW.

quozl

Could you try using your rear derailleur's limit screws to force the back into the rear cassette sprocket of your choice - in essence making it a really stupid version of a single speed bike.

Combined with your front derailleur and the 7 resistance levels on the trainer, would that be enough? You could give it a try and see what you think of a single speed bike.

I think that I'd really miss my gears on the turbo. I don't use the trainers resistance remote anymore - I just use the gears.

outfox

Thanks guys. I think it's derailleur AND casette. Also, the shifter. It's one of those old fashion shifters on the down tube, and it slips continuously. Thing is a wreck. I might try locking the RD into place like quozl suggests, and seeing if I get enough range with the FD and the TT. I wouldn't mind, but I sold a really nice hybrid a few months ago. It was minded like a baby. Last I heard, the guy who bought it went into his garage one day and his kid was sanding the frame...
I might check out one of those VR type trainers. They sound cool. I'd need to see one in the flesh. Does anyone know if any bike shop has one on display? I'm in Cork, but I go to Dublin now and then.