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I'm not sure that it's appropriate to post this in the Mega thread as I'm very much a newbie and it would distract from the serious discussions going on there.
Even at my best I've only ever been a keen recreational cyclist. I'd push myself hard but only tended to do around 70 miles a week and was really just out enjoying the countryside/wildlife (with added health benefits).
My whole reason for getting a home trainer now is for cardiac rehab. following multiple heart attacks and over a year of relative inactivity; I've picked up an Elite Direto with this is mind. The plan is to build up my confidence enough to get me back out on my real bike again and enjoying it.
The problem is that I don't really know what I'm doing. I've had a try with Elite's MyETraining app (primarily as I have a free year) but frankly it's bewildering and dull so I've moved on the KinoMap (again due to there being a voucher with the Direto).
Both the Apps offer interval training but to be honest starring at a screen full of figures isn't terribly interesting and I also don't really know how to approach the training - I can see that there are intervals of low and high[er] resistances but I've resurrected an old 3x9 Inbred to use on the trainer, as the resistance increases I tend to change to a lower gear, which I suppose rather evens out the intensity. Should I be doing the intervals in the same gear?
I've had a play with some of the ride videos on KinoMap (I've been around Central Park and Holyrood Park for example) but this isn't holding my attention too well either (out in the countryside I could go on for several hours).
I think that perhaps what I need is some sort of entry level, structured training (nothing brutal) with a progression of routines; I can't seem to find this in KinoMap (or MyETraining); at the moment I'm just picking an interval routine & video ride and aiming for just over an hour's work (in line with the time that I'd previously been exercising at my Cardiac Rehab. Group).
I was hoping to avoid anymore cost, but should I be looking at Zwift for this (I can always subscribe a month at a time) or is there something else that would offer the information & engagement I need? I get the feeling that Trainer Road might be more for the competitive types focussed primarily on performance.
On the plus side I've managed to push myself quite hard without any chest pains and Spring is on it's way!
You can often get a free trial period with the likes of Zwift and TrainerRoad so look into that to try different platforms out to see which one interests you most.
If you have a power source, which you do on a Direto, you can use the free version of https://www.rgtcycling.com/
The standard Zwift gives 25Km per month, so you get more ride time cycling up the mountain routes, but British Cycling membership for example will give you unlimited 7-day access.
If your turbo is "smart" then the training program should control the resistance, it's usually called ERG mode, so you put the bike into a "middle" gear and just pedal, no need to change gear.
Any tool is what you make it really. The Trainerroad plans are progressive in that each week they get a little harder then every four weeks or so there's a recovery week. I suppose you do need to have some idea of what the plan and each week and each workout are meant to be doing to see how the progression occurs. TR basically say, "we do the training bit, if you want "entertainment" then run our stuff alongside videos or whatever."
Obviously with a heart issue doing something like the ramp test (which is riding to match ever increasing power until you can't) isn't a particularly good idea so you might have to work to "feel". I'm assuming your consultant is happy with you doing this and has given you a ceiling on your heart rate.
Pretty well all training programme workouts work along the lines of: warm up, do a harder interval for a specified time, drop back to a recovery effort level for a while, repeat the last two steps some number of times, cool down. All that really changes is the level of effort in the harder bits, how long you do them for and the number of times you do them.
No problem with putting this on the "serious" thread either.
Elite’s MyETraining app
It's awful.
If your turbo is “smart” then the training program should control the resistance, it’s usually called ERG mode, so you put the bike into a “middle” gear and just pedal, no need to change gear.
Yeah I wouldn't use ERG mode, just keep the power in the right zone yourself.
@PJay in your position I would not be doing 'structured' training as they tend to push you quite hard and are designed for improving cyclists not cardiac patients. I would sign up for Rouvy and travel the world doing beautiful climbs. I found that more entertaining than Zwift, when not racing.
I've just signed up to Zwift for a weeks free trial. Only just starting to use the turbo so will see how interesting / ueslful I find Zwift compared to the Tacx app (for example).
Various training sessions on there for all levels of fitness so there may be something that is suitable for you.
Good luck, if (when) I try other apps I'll post up if they sound suitable for you.
Si
Zwift is really good, even if just 'going for a ride'. Alpe Du Zwift is a killer.
Have a glance at this and then hit up the free trials
https://www.dcrainmaker.com/2020/03/cycling-indoor-trainer-app-guide.html
@pjay I've got that trainer too and have heart issues, but not as bad as you. Had significant a blip this tea time on the turbo at a steady 132bpm and then had 30 secs where it races up to 185 and down.
I use zwift, but fulgaz or rouvy is good for distraction too. Fulgaz has videos of UK rides too that are speed adjusted which is quite good
In you position i'd not look at structured training with the likes of zwift, TR, etc. Especially not power based workouts. Depending on what limits your consultant has set I'd just been doing zone 2 riding where your hr is less than 75% max and building time and see how you feel. Is there a cardiac rehab person you can speak to for a program to build up? Our NHS run one through the leisure centres.
I've recently started some structured training on zwift after several months of sticking to short z2 to tempo rides on there, and I'm still keeping my hr below 85% of max hr (other than when it decides to go to max of its own accord as like this tea time 🤣)
I can send you a referral code for TR if you like - think it's a free month. It is pretty serious in the sense of it's you staring at a graph (although there is helpful text involved) but it doesn't need to be hardcore if you choose low intensity workouts (IF below 0.7, maybe 0.6). I think the problem is, though, that low intensity is when you most need distraction and there isn't any in TR - I find the pure interface is actually good for harder stuff as I really have to concentrate to complete the intervals.
Most of the structured plans are pretty testing though so might not be what you are looking for. They have one called 'enthusiast' which I'd assumed was for people looking for a gentler set, but looking at it now it's a different use of the word than is typical - it's got stuff like Kaiser and Striped in it, Kaiser is 6 x 3 min on 3 min off intervals at 120% which would iron anyone out. Wouldn't go near that or any ftp ramp tests with a cardiac condition.
If you like watching bike racing try finding Paris Roubaix on YouTube, everytime they are on the cobbles you go hard, rest on the road sections.
Otherwise try the free trials on the various apps
Another vote from me for Rouvy. Find it much more interesting riding real roads from all over the world. It has structured workouts too if you want to mix it up. Out of the apps i have tired I find it more suited to my cycling outside habits. Certainly worth a try.
BKool also has workouts and videos of rides you follow along to - the trainer sets the difficulty to simulate the slope, you decide how much effort you want to put in.
I think that perhaps what I need is some sort of entry level, structured training (nothing brutal) with a progression of routines
Exactly what I wanted, and I've been following the beginner FTP Builder plan on Zwift for the past three weeks, and I think it's great. It's structured, it keeps things fairly interesting (if someone had told me I'd do 90 minutes on a turbo beforehand, I'd have laughed in their face), and I'm really feeling the benefit.
Thanks all, as usual some really helpful information and offers.
I'll have a play around with some of the free trials and see what works best; I think that at the moment any activity is going to be better than just moping around. I'll certainly give Zwift and Rouvy a look. KinoMap is okay but doesn't seem entirely sorted with my Direto.
I’m assuming your consultant is happy with you doing this and has given you a ceiling on your heart rate.
Not exactly. I've been in 3 different hospitals and have seen literally dozens of professionals, none of which have taken an overall lead; covid has also affected the follow up process.
Technically I'm still under the first hospital but haven't heard anything from them for over a year (when I chased this up I was told that they have an 18 month backlog to work through). I'm still under the third hospital & may get a follow up echo cardiogram at some point and I recently had a discharge consultation over the phone with someone from the second hospital (who were aware of the third heart attack); I was advised that I should be able to lead a 'normal' life without problems.
The surgeon that did the last 2 angioplasties hopes that, now I've had all my cardiac arteries worked on (I've have 5 physical & 2 chemical stents) I should be trouble free for some years. The problem is I've twice been given the green light to push myself physically only to have subsequent heart attacks (hence the confident issues around real world cycling).
Both of the cardiac rehab. groups I've attended have set me a target heart rate around the 120-135bpm rates to benefit heart health. It's pretty low but heavily limited by beta blockers (in between heart attacks when I was trying to cycle again and struggling on climbs 150bpm was my upper limit).
At the moment I'm doing around 60 minutes at around 120bpm and it's hard work (but inline with what I was doing in rehab. so feels relatively safe). I'm aware that with a chunk of dead heart muscle I'm not 'back at square one' but a long way behind it.
Thanks again for all the thoughts and I'll see how it goes and which subscription service to settle on.
Exactly what I wanted, and I’ve been following the beginner FTP Builder plan on Zwift for the past three weeks, and I think it’s great. It’s structured, it keeps things fairly interesting (if someone had told me I’d do 90 minutes on a turbo beforehand, I’d have laughed in their face), and I’m really feeling the benefit.
Same here but I'm 10 weeks into the back to fitness plan. I've owned a turbo trainer for years but barely used it as it was so dull. Zwift makes it bearable and having a plan means I'll actually try and stick to it. I even for "fun" road up the Alpe last weekend, over 2 hours on a turbo isn't something I could have even imagined doing but is ok when the conditions for riding outside are awful.
Hmm, I'm having issues with Rouvy as it doesn't seem to be sending me out my verification email (I've resent multiple times & tried different, valid addresses). Rouvy won't let me access it's features without verifying my email address so I'm stuck.
I've tried re-sending the verification email from the App itself (under Android) and via the website.
Any ideas how to get around this (I haven't been able to raise Customer Support yet)?