Turbo workouts

If you have road routines that you like, you can always transfer them directly to the turbo. Personally, I like my trainer routines to include changes in intensity or gearing about once every 3-5 minutes to keep me focused and help the time pass. As a result, almost all of my trainer programs are 'intervals' of some sort, even if they're going to be longer rides at a nonspecific intensity.

For threshold work, I like the ol' 20-30 min interval at threshold w/ 5 min rests, or some over/under routine like 1 minute at 110% and 2 minutes at 85-90% of threshold. Occasionally, I'll do 8-10 reps of 10-min near threshold w/ 1-min rests. For longer rides I'll simulate a breakaway routine like 1 min at 100-110% of threshold, followed by 3-4 minutes of 70-75% threshold while I draft behind my breakaway partners.

Thanks that is intresting, so what is the maximum time that you spend on the turbo usaully?

I can do up to 3hrs without wanting to slit my throat. ~2-2.5 is more typical for a 'longer' ride, and ~1.5 for a hard workout.

nath1 said:

Hi all, what are your favourite turbo workouts for increasing power and lactate thresholds, im starting to use the turbo more and am trying to put together some decent workouts i do all my stamina work on the road and used to do most power workouts too, but now i have a turbo i really want to make good use of it. thanks nath1.

I use the Carmichael Training Systems DVDs (both Climbing DVDs and the TT DVD). They all last about an hour and give you quite a solid workout 😎

frenchyge said:

I can do up to 3hrs without wanting to slit my throat. ~2-2.5 is more typical for a 'longer' ride, and ~1.5 for a hard workout.

Mentally you are super-human. 😉 I have trouble lasting much more than 5 minutes of extra warmdown at the end of a Spinervals video...

Congratulations. That is tough to do... 3 hours on a trainer.:eek:

Hi, so would you rcommend the Carmichael dvd series, ive just done a search, bit pricey in the UK ,works out cheaper to order from the United States, which do you recommend?Thanks in advance nath1.

MY02_STi said:

I use the Carmichael Training Systems DVDs (both Climbing DVDs and the TT DVD). They all last about an hour and give you quite a solid workout 😎

BTW the CTS Sprinting and especially Criterium DVDs are really cool. The Criterium DVD will get a lot of work down in 60 minutes. I tried it a month back and was toasted for 2 days.

frenchyge said:

I can do up to 3hrs without wanting to slit my throat. ~2-2.5 is more typical for a 'longer' ride, and ~1.5 for a hard workout.

Wo you really are nuts 😄
3 hrs on a trainer? Dedicated people like you make it to Cat 1. 🙂

Hi ,also are the carmichael dvds specificaly made for the turbo ?

Powerful Pete said:

Congratulations. That is tough to do... 3 hours on a trainer.:eek:

Like I said, 3hrs would be a 'maximum.' The key for me is watching the clock and thinking about the upcoming changes in intensity. That way I'm either thinking "oh good, I get to rest now" or "oh no, only a bit more until the next push." I've tried just sitting to watch a movie or sporting event, and that's harder because I'm not mentally engaged in the workout.

nath1 said:

Hi ,also are the carmichael dvds specificaly made for the turbo ?

No, they could be used on any indoor trainer and a structured based on HR zones or Power zones.

nath1 said:

Hi, so would you rcommend the Carmichael dvd series, ive just done a search, bit pricey in the UK ,works out cheaper to order from the United States, which do you recommend?Thanks in advance nath1.

The CTS TT DVD is structured towards a VO2 session but the last section is pretty good. The CTS Climbing 2 DVD I find the 'nastiest' as it progresses through hill intervals, hill accelerations and hill sprints - by the end of this DVD I know I've done a solid workout. The CTS Climbing 1 is still a challenge but more manageable than the other 2 (but still not easy by a long shot)

frenchyge said:

Like I said, 3hrs would be a 'maximum.' The key for me is watching the clock and thinking about the upcoming changes in intensity. That way I'm either thinking "oh good, I get to rest now" or "oh no, only a bit more until the next push." I've tried just sitting to watch a movie or sporting event, and that's harder because I'm not mentally engaged in the workout.

My God even 2 hours... you humble me... way to go. I manage one hour and only manage that because I watch a certain tv program and at the end I am looking to sell my bike! The wind trainer works though I can feel the strengh in my old legs after only four months of being "on the rack".
Regards,
Bill.

Yes, I have to agree... I am rotating between a couple of Spinervals videos (about 80-90 minutes a session) and try to ride 3-4 times a week (weeknights, until the time changes and I have enough daylight to ride after work), and I must say that I feel a lot stronger.

Of course, I use to just ride Saturdays/Sundays depending on weather all winter🙄 , so the extra time on the bike, even if staring at the garage wall, is a godsend in terms of increased fitness... 🙂

Longest i've ever spent on a trainer is 1.5 hrs. If I had a TV to watch during that it probably could be slightly longer but still, 3hrs is nuts.

I tend to only use the trainer to do intervals, i.e 2 or 3 x 20 at around FT (sometimes half hour and hours sessions too) and the 3 - 5 min VO2 max intervals, mind you if I can find a hill that supports that sort of training then the trainer can go screw itself, unless its snowing or raining really hard of course.

frenchyge said:

Like I said, 3hrs would be a 'maximum.' The key for me is watching the clock and thinking about the upcoming changes in intensity. That way I'm either thinking "oh good, I get to rest now" or "oh no, only a bit more until the next push." I've tried just sitting to watch a movie or sporting event, and that's harder because I'm not mentally engaged in the workout.

The "key for me" at 2 hours is to not scream with bordom... My recomendation is watch any Paris Roubaix race, on the premise that it is living proof that things could be worse!