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PostPosted: Fri Jul 12, 2013 2:23 pm 
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Joined: Sat May 12, 2012 8:32 am
Posts: 584
Location: Adelaide, Australia
as above; I've got no clue of what I should do on a turbo trainer in terms of sessions. Being winter and too soft to ride in the rain, I'd much rather use the turbo. However, I notice a drop in my climbing if I have consecutive days on the turbo...

I'm currently doing 45/30 which is 45 seconds spike (heart rate ranging from 85-95%) followed by a 30 sec rest. Repeat that for 10 minutes before warming down. Is my duration too short or could my intervals be tweaked?

I'd like to spend no more than 1/2 hour on these sessions (not including warm up and down), what do people recommend I try so that I can keep my fitness or improve if possible.

It's even a sticky!

viewtopic.php?f=8&t=78810

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PostPosted: Fri Jul 12, 2013 5:28 pm 
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Joined: Fri Jun 01, 2012 11:45 am
Posts: 96
Location: Bristol, UK
http://www.trainerroad.com/ £6-7 a month, well worth it, tons of plans/workouts and will even give you virtual power :)


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PostPosted: Sun Jul 14, 2013 8:22 am 
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Joined: Wed Aug 17, 2011 12:56 pm
Posts: 79
30 min is not a long time. I would recommend that you go the 30 min at the heart rate you would at a 30 min climb. That or do as long intervals as you can fit into your 30 min window. It could be 3x5min with 5 min rest.

Dont expect any kind of fitness from you current 10 min effort. Remember, if want to be fit on a bike, its a very time consuming process.


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PostPosted: Sun Jul 14, 2013 10:48 am 
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Joined: Sat May 12, 2012 8:32 am
Posts: 584
Location: Adelaide, Australia
@darkblue, what heart rate % should I am to get in for the 5min interval?

_________________
I write the weightweenies blog, hope you like it :)

My SwiftCarbon Ultravox

My Velocite Selene

Disclosure: I'm sponsored by Velocite, but I do give my honest opinion about them (I'm endorsed to race their bikes, not say nice things about them)


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PostPosted: Sun Jul 14, 2013 11:09 am 
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Joined: Wed Aug 17, 2011 12:56 pm
Posts: 79
Its difficult to do a short interval like 5 min or less after puls. But I had a look at my own 5 min interval, and the last half of the each interval, the heart rate is around 90-92% of Max puls, and the avg. of the entire interval is a little less - around 88-90% of Max puls.


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PostPosted: Tue Jul 16, 2013 7:46 am 
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Joined: Tue Aug 02, 2011 5:54 pm
Posts: 274
Try Carmichael's Time-Crunched Cyclist book. Many different plans and kept me sane this year on the trainer.


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