字幕列表 影片播放 列印英文字幕 Turbo trainers or indoor trainers are a great way of getting in quality training sessions in and around your other daily commitments and they can be especially useful when it's cold, wet or dark outside. However some people struggle with motivation. So here are our top 5 turbo trainer mistakes to avoid in order to get the most out of your indoor training sessions Make it count... don't just jump on the turbo without a plan. Structure your workouts and plan them in advance either by using a specific training video or training resource or plan on doing some specific intervals that will work towards your end goal whatever it may be. A smart trainer such as this BKool can be really useful in helping you structure your workouts because you can put in a pre-designed session and then the trainer will adjust the resistance automatically depending on the interval that you have Number 2: Don't upset the neighbours. Now turbo trainers can be noisy and chances are the people in the flat downstairs aren't getting as much out of the session as you are. Well, they might be if they're weird, but anyway… Older trainers tend to be noisier but there are plenty of quieter options available such as this BKool Smart Pro 2 which only creates 68 decibels at 35kph making it pretty quiet. To put that into context the typical conversation is around 40 to 80 decibels. And having a quieter trainer also means that you can hear music and other entertainment more easily too Number 3, getting bored… Don't dismiss turbo training as boring. It kind of used to be but now it really isn't and needn't not be. The invention of smart trainers has made indoor training far more stimulating, sociable and competitive. Now smart trainers work by connecting to either your computer, smartphone or tablet and enable you to do interactive workouts. You can do things like transfer your club chain-gang indoors or race in genuinely exciting competitive races or simply just find other people to ride with. If you're in the market for a new turbo then we would thoroughly recommend that you go for a smart one. They need not break the bank, they are more expensive than a basic turbo and top-spec units can be around a £1000 but this BKool Smart Pro 2 is £499 and the BKool Go is £349 and both of these will allow you to access BKool's own simulator app and create your own routes in a virtual world as well as apps like Zwift Number 4: Don't go eyeballs out all the time. Turbo training by its very nature is short and sharp and the temptation is always there to jump on and make every single session an hour of pure pain as you wind the affort up to maximum and hold it there. However a couple of high-intensity sessions is all that's needed to improve most cyclists and if you're planning on doing four or five turbo sessions a week then a good rule of thumb is to make half of them easier zone two efforts, which equates to roughly three or four on a scale of one to ten or 65% of your max heart rate. And finally, number 5: Not using a fan. Now in kitting out your indoor pain cave a fan like this is an essential piece of equipment because when you're inside you don't have the airflow you experience on the road constantly cooling you down and as a result indoor training can get very hot and sweaty and overheating is often the reason why FTP test results are lower indoors than they are outdoors. A fan will help keep you cool and help stop your heart rate drifting. And while you're at it also make sure that you've got a towel and a water bottle too as these will all enhance your indoor training experience So there you have it, there are top 5 turbo training mistakes but let us know what yours are in the comment section below and to see more videos like this simply subscribe to the Cycling Weekly channel.