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  • Training advice

     HarryB updated 11 years, 7 months ago 6 Members · 26 Posts
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  • MikeBoro

    Member
    30 September 2009 at 8:05 pm

    Harry, do you use the same technique on the Turbo trainer? Is the technique suitable for all cyclists?

    Is there any program you could recommend to use on the turbo trainer.

    Mike, I hope I’m with you when you say ‘technique’ I assume you mean my training approach.

    It’s certainly suitable for all cyclists and no reason why you can’t use a turbo for all of your training. You’d have to be mad. But you could.

    If you look at the thread ‘testing times’ you’ll see that I had a full physiological test done including body fat measurement. I did two sub-maximal tests and a maximal tests to establish my lactate threshold and from those tests my HR training zones were established.

    One of the ‘problems’ that the tests revealed that I had become incredibly efficient at burning carbohydrates but useless at burning fat. My current training is geared to ‘reteaching’ my body to burn fat efficiently.

    Hope that all makes sense.

    Now, what did you ask again?

    Ah, yes, a programme for use on the turbo. Before you I can come up with a programme (and I’m sure I can with my new found knowledge) I’d need to know what your goals are. You’d also need to know your resting HR and your max HR. There are quite a few tests to establish your max HR that can be done on the road or on a turbo.

    If I can help at all just ask. It’s ironic that after 40 years of endurance sport I’ve ‘got it’ at last. At least I think I have.

    Sorry for the slightly rambling reply.

  • MikeBoro

    Member
    30 September 2009 at 8:19 pm

    Hi Harry,

    Yes I meant approach, I was just wondering about the focus on the heart rate. It seemed quite interesting.

    You have 40 years of experience in endurance sport, I am just realising fitness and cycling at nearly 40 years old. I started training about 12 months ago and am finding it quite addictive. Setting new challenges, targets and goals. I really only got into the cycling in June, so am brand new.

    I seem to have fallen in love with cycling, I love the activity, the fitness element, the getting out of the house and seeing the countryside, the challenge and the buzz you seem to get after and even during a ride.

    I currently go to the gym three times a week, cycle twice a week and have introduced the turbo trainer which will ensure (I hope) I continue to get on the bike 2 or 3 times a week through the winter. Hopefully at least one of these will not be on the turbo trainer.

    My goal is fitness, I would also eventually like the challenge of a sportive, something to aim for. My immediate goal is to get to a level where I can cycle with the guys on this site and not hold them up (too much).

    I’m 39, 5’8” and weigh 11 stone, I could perhaps lose a couple of pounds but probably need to increase muscle and decrease fat.

    Any advice would be greatly appreciated.

    Mike

  • Gunner

    Member
    30 September 2009 at 8:22 pm

    What do you do in the gym three times a week if you don’t mind me asking.

  • MikeBoro

    Member
    30 September 2009 at 8:32 pm

    What do you do in the gym three times a week if you don’t mind me asking.

    Tuesday & Thursday

    6 minute warm up on bike

    Abs (below twice)

    30 situps flat on ab bench

    25 situps on incline bench

    20 abdominal leg lifts (don’t know the name of the equipment)

    Chest Press

    2×12 58kg

    1×12 70kg

    Seated Row

    2×12 58kg

    Power plate

    Press ups 2 x 12

    Dips 2 x 15

    30 Minutes Cross trainer

    Saturday

    As above but replace the 6 minute warm up with 45min spinning session

    The two weeks I’ve been coming out with you guys on the Tuesday I just went in on the Monday and did a warm up and some weights, trying out new stuff because I’m getting plenty of cardio at the mo with the cycling.

  • HarryB

    Member
    1 October 2009 at 5:38 am

    Mike, I’ll give you any help you want/need.

    It strikes me that you are in the early stages and therefore need to concentrate on just getting fit. That’s actually the easy bit. Just requires time and a bit of effort. Most people make excuses based on time because they don’t want to put in the effort. Harsh but fair.

    Do you have a heart rate monitor? It’s not essential that your training should be based on HR but it is a very valuable tool and although I’ve used one for running, rowing and cycling it’s only now that I fully understand what I’m doing. In the past I’ve not been getting as much out of myself as I could have done.

    Well done on the fact that you have obvioulsy kept yourself in reasonable shape. At 11st and 5ft 8ins you are not fat and I’d say you were the perfect build/height to be able to turn yourself into a fantastic mountain goat type cyclist.

    I’ve said a number of times on this site iif you want to cycle better/faster you need to cycle more. It’s a fact. There’s nothing wrong with the gym stuff but there’s no substitute for being on a bike/pedalling a bike.

    I’d suggest using the Concept2 rowing machines at the gym. A few years ago I did the Richmond cyclosportive in a pretty decent time even though I’d only done a handful of rides on a bike before the race. My fitness came entirely from rowing. OK I was rowing at a pretty high standard but the thing with rowing is that you are using the same muscle groups as cycling. Don’t think towing is all arms and back. It’s about more about the legs than anything else.

    I think you should target one of the big Cyclosportives. They are great fun, a real test of endurance and being very hilly they will suit your build. I’d look to do either the Richmond Five Dales of the Northern Rock Cyclone.

    The plan for now should be to work on your overall fitness and build your base fitness on the bike. This is best done by cycling in a specific HR zone but it can be done other ways if you don’t want to go down the HR route.

    How does all that sound? Any questions just ask. Any thoughts let’s have ’em.

    Harry

  • grant

    Member
    1 October 2009 at 6:05 am

    Mike

    here is a site i found a while ago regarding turbo training

    http://www.turbotraining.co.uk

    grant

  • MikeBoro

    Member
    1 October 2009 at 7:18 am

    Mike

    here is a site i found a while ago regarding turbo training

    http://www.turbotraining.co.uk

    grant

    Cheers Grant, how long do you spend on the turbo trainer per session?

  • MikeBoro

    Member
    1 October 2009 at 7:35 am

    Hi Harry,

    It all sounds good. Here are my questions and thoughts.

    I do have a heart rate monitor, any advice on how I can use it to help with training would be appreciated. What % of maximum should I be looking at? A lot of the cardio equipment at the gym measure heart rate (bit hit and miss though). I could use it on the concept 2 rowing machine.

    I’ve only gotten myself into better shape during the last twelve months or so, before that it was a different story. I’m still no athlete though.

    I could introduce the Concept2 tonight; I’ve used it in the past but only for six minutes at a time in between weights. Should I replace the cross trainer with the rowing machine? What length of time and rate (is it meters per minute) should I be looking at?

    It would be nice to have an incentive, the June 2010 Northern Rock Cyclone would be something to aim for. With regard to the sportive, should I be aiming for the 101 mile for my first one, or would you suggest I start with 62 miles?

    Mike

  • grant

    Member
    1 October 2009 at 7:36 am

    mike

    it depends most of the time i do about 40mins but i have done 1h 30

    but i think that would be more than enough for me

    i know harry goes on his for hours at a time in winter

    i have got a few spinervals turbo sessions on my laptop trying to get them onto disk when i manage to do this i will lend one to you.

    one of them is 3 hours long 😯

    grant

  • MikeBoro

    Member
    1 October 2009 at 7:55 am

    mike

    it depends most of the time i do about 40mins but i have done 1h 30

    but i think that would be more than enough for me

    i know harry goes on his for hours at a time in winter

    i have got a few spinervals turbo sessions on my laptop trying to get them onto disk when i manage to do this i will lend one to you.

    one of them is 3 hours long 😯

    grant

    I’m currently doing an hour, but am not really doing anything special other than trying to keep a steady speed.

    Three hours on the turbo sounds like torture to me at the moment.

  • grant

    Member
    1 October 2009 at 8:16 am

    mike

    i think there will be a few of on the northern rock next year

    i did the 62mile version this year , but will be doing the big one next year .

    grant

  • HarryB

    Member
    1 October 2009 at 8:54 am

    Mike, if you want to train with HR (certainly the one I’d recommend) you’ll need to know your resting HR and your max HR. Don’t go by the rule of thumb 220-age recipe for max HR. By that formula my Max HR should be 167 when it’s actually 176. Makes a big difference when calculating quite narrow training bands. For example one of my training bands spans a range of just 10 beats per minute.

    To find your resting HR just take your HR when you are kying in bed first thing on a morning. Do it for a period of a week and note the results each day.

    There are various ways to get your Max HR. I’ll sort you one out for the turbo later. Going out on the bike now. Lovely morning.

  • Gunner

    Member
    1 October 2009 at 6:12 pm

    Just requires time and a bit of effort. Most people make excuses based on time because they don’t want to put in the effort. Harsh but fair.

    Harry

    Well said!!!!

    I’ve said a number of times on this site iif you want to cycle better/faster you need to cycle more. It’s a fact. There’s nothing wrong with the gym stuff but there’s no substitute for being on a bike/pedalling a bike.

    Harry

    Again Mike, this bit of advice is bang on the nose ❗

    I do a lot of gym work, but purely because I just enjoy lifting weights and I like to keep a reasonable degree of muscle mass, which plays havoc with my cycling, especially uphills.

    The problem with gym work, particularly weight training, is that 96% of people do not have any idea of what they are doing, and how to acheive the results they want, and out of the remaining 4%, 2% are abusing steroids……….. 😯 😯

    You would not go far wrong following any advice that Harry is dishing out.

    I’d ditch the abdominal work you are doing, there’s much more productive things you could be doing with the time.

    😉

  • HarryB

    Member
    1 October 2009 at 6:28 pm

    Spot on with the abs advice Gunner. Sit ups are the biggest waste of time known to man

  • MikeBoro

    Member
    1 October 2009 at 8:13 pm

    Harry, Gunner,

    I only introduced the weight training recently, just to get a bit of upper body strength. I have no interest whatsoever in a body builder frame. Before I begun cycling in June I was exclusively cardio at the gym, with a bit of abs.

    Anyway, tonight I finished with 20mins on the concept 2. Which is a start I suppose.

    What’s wrong with the abs work?

    I work 8:00am til 5:30am so it will be difficult to get on the bike during the winter, my basic plan is:

    Tuesday at the Industrial estate,

    Wednesday turbo,

    Thursday Gym,

    Saturday Gym+Spinning or cycle,

    Sunday cycle if no cycling on the Saturday.

    If no cycling because of weather at the weekend then 1 turbo training session.

    I just want to do it as effectively as possible. I will try to remember to record my resting heart rate for the next few days. Harry do you use your heart monitor to do it or do you just time your pulse?

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