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Post by embear2 on Oct 21, 2009 20:48:57 GMT
Righto, advice wanted please  Back problems have meant a decline in activity this year & i'm wanting to try & get my fitness back up (and lose weight  ) over the winter period. Once i'm back at work (hopefully next few weeks), i'll be restricted on times to do anything. I work during the day and can't go out cycling in the evenings as I have a daughter to look after, so I was wondering about turbo trainers?? I notice they're quite a bit of money, and I don't want to get one & find its crap, so advice from anyone who's ever used one would be greatfully received ;D Also, probably a really daft question, but can you use a mountain bike with one, and do you have to run slick tyres? |
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Post by danevs on Oct 21, 2009 21:04:40 GMT
You can use yout MTB but you'll need a slick tyre to keep the noise/vibes bearable. I've got a trainer but find it unbearably dull. I find it makes any effort seem 100 times worse than out in the real world and I'll even head out in the rain/wind rather than subject myself to it.  I suppose the question is can you switch off and get on with it?  Spent your trainer money on some decent waterproofs and get out there.  |
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Post by Russ on Oct 21, 2009 21:30:54 GMT
Use a slick or you will send yourself and your neighbours completely nuts. Leave all the windows open even in the middle of winter and have a towel to hand as otherwise you'll have condensation running down your walls and windows!
Don't use it for constant speed training or as Dan advises you'll get bored silly. Use it for interval type training, short, varied and with a target in mind. Mine only gets used when I'm in recovery from f*cking up another part of my body in a crash.
Some sessions I've found useful >>
1) 20 minutes easy spinning (great recovery session, the day after a long ride
)
2) 5-mins warm up
One legged cycling drills (see pedalling technique)
30secs left leg / 30secs right leg / 1min both. Repeat 5 times
10 mins mod hard pace at high cadence
5 mins cool down
= 30 minutes
3) 5-mins warm up
1 minute hard / 1 minute easy pace. Repeat 5-10 times.
5 mins cool down
= 20-30minutes
4) 5 mins warm up
30 minute time trial (put bike computer on rear wheel – go hard and fast for 30minutes and see how far you get)
5 mins cool down
= 40 minutes
5) 5 mins warm up
6 minutes moderately hard, 3 minutes easy. Repeat 3 times
5 mins cool down
= 37 minutes
6) 5 mins warm up
3 mins mod hard pace (easy gear), 2 mins mod hard pace (mod gear), 1 min mod hard pace (high gear) Keep cadence up. Easy cycle in easy gear for 2 mins then repeat 3 times.
5 mins cool down.
= 34 minutes
Take it easy to start with as interval training done properly is quite tough and has a big impact on you.
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Post by davydonn on Oct 21, 2009 21:31:49 GMT
They can be very dull but you're best making sure you have a radio / CD player or tv to keep you entertained. A CD player or I-pod means you can ensure you've got some music with driving beats (sound like a real dad, don't I?) to keep you you inspired. You can also set the songs so that you have one fast one, then a slow one to let you recover then another fast one to get your cardiovascular fitnmess up. A slick tyre is also essential to keep the noise down. I put up a similar post a couple of months ago and was recommended the cycle ops trainer. The link is here an dthere was a lot of good suggestions. northwalesmtb.proboards.com/index.cgi?board=kit&action=display&thread=3146I ended up buying an old one off Kingcraig and my wife has been using it a few nights each week and has managed to lose a reasonable bit of weight in a month so is well chuffed.  |
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Post by danevs on Oct 21, 2009 21:43:08 GMT
Intervals are no doubt the most intense way of improving fitness but probably won't achieve much in the way of weight loss. Unfortunately it's the long, monotonous hours at a steady pace that'll help there. I'm with Russ on the recovery bit as well, that's the whole reason I bought mine as a recovery aid following my knee op but in the end I just couldn't face it. Where abouts are you? You can borrow mine to try it if you like? It's still warm after its last loan spell. |
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Post by embear2 on Oct 21, 2009 22:11:36 GMT
some good advice there so far, thanks. I guess I'm pretty ok at switching off as I've never had a problem cycling for 30mins + on gym exercise bikes in the past. I agree with Davydonn that good tunes (especially banging rock/metal ;D  ) can make a huge difference. I like the sound of "some" of Russ' suggestions, not sure i'm fit enough at present for any past suggestion no1 Dan - thats a kind offer, would be ideal to "try before I buy" ;D, however I'm just outside Wrexham, and I get the impression your deeper into the hills somewhere?? 
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Post by Russ on Oct 21, 2009 22:17:24 GMT
One legged pedalling exercises are good, not so much tiring but really good for improving your pedalling stroke which is great for smooth power delivery when its slippy/loose which can make a great difference in mud, oh and recognising that you have one leg stronger than the other (you will)
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Post by davydonn on Oct 21, 2009 22:26:48 GMT
I agree with Davydonn that good tunes (especially banging rock/metal ;D ) can make a huge difference. Despite being a metalhead :DI have to admit it is a bit easier when listening to the likes of Ministry of Sound as the beat is relentless and no there's no middle 8 or bridge to throw your pace |
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Post by embear2 on Oct 21, 2009 22:37:39 GMT
Despite being a metalhead ;D ;D hey now, there's nowt wrong with metal..... and depending on who it is, it can be "quite" tuneful Russ, i can see your thoughts behind 1 legged cycling, its something I used to do in swim training (1 armed tho ) and can really highlight weaknesses. |
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) over the winter period. Once i'm back at work (hopefully next few weeks), i'll be restricted on times to do anything. I work during the day and can't go out cycling in the evenings as I have a daughter to look after, so I was wondering about turbo trainers??
) can make a huge difference.