ninjanoir78

Hi, do you think with a road machine KK (6lbs flywheel) we can simulate a good climbing trainer and/or a tempo training... or I really need a 12lbs flywheel?? cause someone told me that with the 6lbs fw it's perfect to do intervals but not really tempo or climbing training?? what do you think?

thanks

gregf83 

With the 6 or 12 lb freewheel the inertial load of the KK trainer is lower than what you'll experience outdoors. Many find they can't put out as much power indoors as they can outdoors even with adequate airflow. That said, I've never seen any evidence that training indoors is not effective. It's different, but if you can boost your indoor FTP by 10% your outdoor FTP should go up also.

I don't know the difference between tempo and interval training. Tempo just indicates a range of intensity and there is no problem riding tempo on the trainer. Similarly for climbing, you're really just trying to increase your FTP and any trainer will be effective if ridden consistently.

After doing some quick calculations, the inertial load you see at the crank while riding outdoors at a slow speed (i.e. climbing) is lower than while riding on the flat so the KK trainer actually does a pretty good job of simulating the load you would see while climbing.

The bottom line is riding a trainer indoors takes some getting used to and will not be as enjoyable as riding outside. If you have no choice and end up riding the trainer consistently it will be effective. I use a 6 lb flywheel but ride it as little as possible, only when it's icy outside. I doubt a 12 lb flywheel would change my outlook.

sjvcycler

I have two KK trainers. One pro and one standard. The extra weight is good for long steady state. For climbing just get a block of wood and simulate an incline by raising the front wheel. Use a hard gear and keep your cadence low. I do not agree with gregf83. I use the trainer all winter and I love it. I think if you have half a brain you know that you don't get the same experience you would outdoors (air resistance, etc). Get training videos and you'll have fun. I use the 12 lb when I want a long steady workout. You should not do rapid speed changes with the 12 lb (if you read the manual it tells you this). I suggest Spinnervals, Sufferfest and CTS.