I wouldn't be doing intervals of highish intensity until I had a basic level of fitness.
A basic level to me would be to ride for 3 or 4 hours steady,on or off road not on the turbo of course. Having said that when I was recovering from Achilles surgery early in the year, was doing intervals before I'd started riding on the road again but it's all about the intensity.Using a turbo is mind numbingly difficult, so breaking it up in to sections or intervals makes it easier. When I do intervals on the road its all about increasing my power and speed, so that my cruising speed takes less out of me. So I can do it faster and for longer.Another good session which you can do at lots of different intensities is15 secs on 15 off X 3 x5x7x9x11x13 and so on with a minutes easy pedalling between each effort.I forgot to say I try to pedal 90 to 100 revs a minute.
I wouldn't be doing intervals of highish intensity until I had a basic level of fitness. I would doing stuff going no higher than 75% of max heart rate.Try 10 min warm up lowish gears gradually increasing intensity with bursts of 100+ revs for 15 secs. Then 20 mins up to 55% max hr then 15 mins up to 65% then10 mins up to 75% 10 min warm down.Or 10 min warm up then 5 mins on 1 min off times 5 then adding more if you can stand it again up to 75% hr 10 min warm down.
If you want to borrow the book. Pm your address and I will send it to you.
Turbo trainers are not places to get miles! Unless youre training your mind to tolerant boredom!!
Quote from: webbo on October 24, 2016, 09:34:18 amIf you want to borrow the book. Pm your address and I will send it to you.Cheers Webbo, that's amazing of you! I'll pm you.
Quote from: Ti_pin_man on October 25, 2016, 11:38:02 amTurbo trainers are not places to get miles! Unless youre training your mind to tolerant boredom!!Very true, although I was on a cycling trip last year with a lady who had won the RAAM (Race Across America) solo - unfortunately she lived in Juneau Alaska, which only has a short bit of road and obviously it is shut for bad weather a lot of the time.She trained for the RAAM with 12 hour turbo sessions!