using turbo trainer every day.

[gasinayr]

due to the weather I have been using trainer most days. Question is, when you start feeling a bit fitter do you increase the time per session or increase the tension of the turbo, or both. I currently due 10 mins have a drink another 10 mins have another drink then final 10 mins ( total 30 mins per session) turbo is set at middle setting.

 

[cyberknight]

When using a turbo i have the setting based on the recommended difficulty to make it real feel if i can then do longer sessions without stops as unless your doing really hard interval sessions i dont think a 10 min session will really benefit you ?
I tend to use a basic turbo with wheel and cadence sensor linked to my laptop running zwift that offers a variety of routes and workout options to keep it interesting .
If zwift is a cost to far then i also used to use structured training videos on youtube .

 

[CXRAndy]

due to the weather I have been using trainer most days. Question is, when you start feeling a bit fitter do you increase the time per session or increase the tension of the turbo, or both. I currently due 10 mins have a drink another 10 mins have another drink then final 10 mins ( total 30 mins per session) turbo is set at middle setting.

In the early stages, just increase time, try and keep your efforts easy (Z1/Z2). After a few months of building an aerobic base, add in some 'High intensity' sessions

I presume you have a non smart trainer (doesn't alter resistance automatically).

I suggest you look at a online riding app like Zwift, Rouvy, etc. these will significantly enhance indoor turbo riding

Good luck

 

[gasinayr]

I might add, I am 71 years old and beyond going for medals. My trainer is Elite Voltage basic with 5 resistance settings, good enough for me, dont need anything that links to computer. thanks for replys.

 

[CXRAndy]

I might add, I am 71 years old and beyond going for medals. My trainer is Elite Voltage basic with 5 resistance settings, good enough for me, dont need anything that links to computer. thanks for replys.

Age is no matter, if you're healthy have enthusiasm for cycling, no reason you can't improve or maintain very strong cycling fitness

 

[gasinayr]

Age is no matter, if you're healthy have enthusiasm for cycling, no reason you can't improve or maintain very strong cycling fitness

I think you are missing the point, I am enthusiastic about cycling and want to stay healthy, that is why I pedal every day. At my age you have to realise you can't do what you did 20 / 30 years ago, I was only asking advise not training for some big race.

 

[CXRAndy]

Honestly, I wasn't suggesting you race, I was offering an idea through experience about enjoying indoor riding more.

There is far more to indoor riding than just racing, group rides, training plans, solo rides

Using a video or avatar based cycling platforms you get a far more immersive experience, which often leads to more enthusiasm to use them.

You can use them to stave off boredom form non interactive indoor setups

However if you're perfectly happy with a basic trainer 👍

 

[BSRU]

Just keep increasing the time you can manage.
Try to maintain a good pedalling cadence, greater than 80rpm, personally I aim for between 90 and 100.
Having a heart rate monitor would be nice so then you can work out what your zone 2 is and ride in that zone.
For longer efforts you may need a distraction, maybe watch or listen to something.

 

[Venod]

I might add, I am 71 years old and beyond going for medals. My trainer is Elite Voltage basic with 5 resistance settings, good enough for me, dont need anything that links to computer. thanks for replys.

I am 72, still enjoying cycling indoor and outdoor, your doing well with a basic turbo, I used to avoid them as much as possible, but nowadays with a smart turbo and Zwift , Rouvy etc turbo use is a pleasure (sometimes) this leads to longer use and improved fitness, there are lots of group rides on Zwift that are not races for all abilities, these help improve your fitness and add a bit of interest, you never know you might end up entering a race, I did one this morning, I came fourth, there was three more over 70s in the race and it gives you a good feeling beating some younger riders.

 

[Legs]

Having a smart turbo has revolutionised the way I ride and train, since it allows me to accurately assess the impact of my training and to measure my improvements. They're so cheap nowadays, too.
The little person moving around on the screen isn't so important for me when I'm training as the ability to regulate my power in a measurable way. When I'm doing an erg-mode workout, I'll often be watching TV or a film.

 

[kingrollo]

I have to be very careful on my indoor trainer ....I'd love to do more indoor - but if I do too many back to back or longer than about 45 mins it really impacts my joints ...

(It's not set up issues)

So my advice is to keep doing what you're doing and build up very slowly.....personally I would increase the duration rather than the intensity...

 

[Proto]

What @Legs said, I couldn’t be without a smart trainer. Years ago I started out with a Tack Flow, a decent machine. My club used to run group sessions and we’d have up to 30 of us thrashing away to the club coach‘s programme. That was all fine but on my own the boredom was too much for me and I abandoned.

Eventually bought a Wahoo Kickr, hooked it up to Zwift (and more recently MyWhoosh) and it’s actually fun. In the past I’ve done a few races (bonkers hard/fast!) but now I just do group rides, maybe 40 minutes or so.

 

[HLaB]

due to the weather I have been using trainer most days. Question is, when you start feeling a bit fitter do you increase the time per session or increase the tension of the turbo, or both. I currently due 10 mins have a drink another 10 mins have another drink then final 10 mins ( total 30 mins per session) turbo is set at middle setting.

You may want to do both (intensity and duration) but sessions when they get too long tend to stop giving maximal efficiency/ benefit. I'd go with upping the intensity and duration but after an hour just the intensity. Taking a day off will also help, if you train everyday your body is constantly fighting to repair itself. Taking that day off gives the body a chance to repair itself properly and build back stronger.

 

[Rusty Nails]

due to the weather I have been using trainer most days. Question is, when you start feeling a bit fitter do you increase the time per session or increase the tension of the turbo, or both. I currently due 10 mins have a drink another 10 mins have another drink then final 10 mins ( total 30 mins per session) turbo is set at middle setting.

If, like me, what you are after is just maintaining your level of fitness, in the bad weather periods until you can get back to enjoying real outdoors bike riding, then there is no need to do much more than 30 mins each day. You can get enough exercise by just gradually increasing the resistance over time up to a level that makes you tired but doesn't have you gasping over the handlebars. I have a basic turbo trainer, with no screen and no effort measurement, but I do find a chest and heart monitor (which I bought to keep an eye on my heart rate because I have a pacemaker) linked to my mobile helps me put the effort needed to keep my heart beating at a sensible rate for my age.

To change from the boredom of just riding at a steady pace I alternate my sessions (which are not daily) with shorter HIIT sessions where I mix bursts of very high intensity with slower recovery periods. I have read that this is a very effective way to keep fit without taking up too much time.

 

[biggs682]

I might add, I am 71 years old and beyond going for medals. My trainer is Elite Voltage basic with 5 resistance settings, good enough for me, dont need anything that links to computer. thanks for replys.

Well done for doing anything that you enjoy.
I was talking to a 10 minutes a day turbo user a couple of weeks ago and he was 91 years old and he was using a bike that he bought new for £16 quite a few decades before.