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Miscellany => Riding & Gear => Topic started by: just some guy on October 05, 2012, 08:30

Title: Your trainer workouts
Post by: just some guy on October 05, 2012, 08:30
Ok so winter is coming to Europe and North America.

Getting out the trainer soon myself to build for next year after landscaping got in the way.

Trainers = boring as bat sh*t

a thread for your sessions and share ideas for others to break to boredom.
Title: Re: Your trainer workouts
Post by: just some guy on October 05, 2012, 08:32
How to Ride Inside: Indoor Trainer Workouts for Cyclists

Quote
Spin easy for 10 to 15 minutes before each workout. Finish the session with a 10-minute cooldown.
 
Speed Intervals improve power and speed, and help you recover from repeated hard efforts:
 
—Do four one-minute fast-pedal intervals: Use an easy gear and as high a cadence as possible. Keep your rate of perceived exertion (RPE) low—5 out of 10. Recover for two minutes between efforts.
—Pedal five minutes easy.
—Do 10 to 12 intervals of 30 seconds on/30 seconds off. The "on" portions are 95 percent effort (RPE 9 to 9.5) at as high a cadence as possible. Stand or sit as needed. For the "off" parts, spin easy.
 
Make it harder Add one on/off interval, up to 20 total.
 
Climbing Bursts help you respond to attacks on hills:
 
—Simulate a hill by raising the bike's front wheel.
—Ride 10 minutes at a pace you can hold for an hour (90 to 100 percent of threshold power or heart rate; RPE 8). Once every two minutes, stand and attack for 12 to 15 pedal strokes—a near all-out effort.
—Spin easy for 10 minutes.
—Repeat (do three fast efforts total).

Make it harder Try 2x15 minutes (10 minutes recovery), then 3x12 (six minutes recovery), then 2x20 (10 minutes recovery).

Ladder Intervals simulate the demands of racing:
 
—Pedal for four minutes at RPE 8 (90 to 100 percent of threshold power), then three minutes at RPE 9 (100 to 110 percent of threshold), then one minute allout (115 percent of threshold).
—Spin easy for five minutes.
—Pedal one minute all-out, then three minutes at RPE 9, then four minutes at RPE 8.
—Spin easy for 10 minutes.
—Repeat the sequence.
 
Make it harder Add 30 seconds to each rung of the ladder, then a minute.

taken from here

http://www.bicycling.com/training-nutrition/training-fitness/how-ride-inside-indoor-trainer-workouts-cyclists?page=0,1 (http://www.bicycling.com/training-nutrition/training-fitness/how-ride-inside-indoor-trainer-workouts-cyclists?page=0,1)
Title: Re: Your trainer workouts
Post by: bicing on October 05, 2012, 08:47
What I tend to do depends on the quality fo the quipment.

Poor quality equipment: I set the gear to something which I can manage 80-90 RPM with minor difficulty and then monitor my RPM to maintain it throughout a full hour.

High quality equipment: I maintain my RPM at 100 while adjusting the gears according to my heart rate to make sure it doesn't blow over 180 because that tends to happen easily for me.

Probably very bad strategies, but I'm looking for distractions from doing something - hence the post.
Title: Re: Your trainer workouts
Post by: L'arri on October 05, 2012, 09:55
This thread should be very interesting for me because I've absolutely no idea what I'm supposed to do on the turbo.

When I started back on the bike, I just did 16km / 30 minutes twice a day because I was so bad. I find it really hard to sit there for a long time without my backside going numb. It's not at all like being out on the road where I can manage a few hours now.
Title: Re: Your trainer workouts
Post by: Jimmythecuckoo on October 17, 2012, 17:00
I have plenty of videos queued taken from my handlebar cam.... need something to break the boredom.
Title: Re: Your trainer workouts
Post by: L'arri on October 17, 2012, 17:20
I have plenty of videos queued taken from my handlebar cam.... need something to break the boredom.

This thread lacks the detail for which I'd hoped. I seriously need advice.  :-[

Jimmy, what do you actually put in, say for an average week?
Title: Re: Your trainer workouts
Post by: just some guy on October 17, 2012, 17:39
Larri do you have watts or rpm or nothing to guide you when on the trainer?
Title: Re: Your trainer workouts
Post by: Anthony Moan on October 17, 2012, 19:41
This thread lacks the detail for which I'd hoped. I seriously need advice.  :-[

Jimmy, what do you actually put in, say for an average week?
flip videos...Do you remember what coach when younger told you about cycling?

Hey...there is winter coming, so no need to kill yourself, and turbo is not quite good for base miles eather...coz it is flipping boring...and only sociopath can do it more than 2 hrs.
So...so ;D...start with let say 5, 6-7 hrs per week max max...1 maybe 2 max max...better one...medium to hard workout...whatever you like...sprints (5-10 sec, 15-30 sec), 5- 15 min treshold intervals, endurance...whatever makes you happy :D

Rest of the week just easy riding...Remember it is easy to get wild on turbo and kill yourself every time... cou it so flipping boring...but hold on dude...hold on ;D

20 min warm up, and 10 min cool down...this is what I am doing...
Hey, you can do also those speed drills, one leg you know..and then another...and then you are done...

P.S. My speed record on rollers is 72 km/h, on 30 sec all out... ;D
Title: Re: Your trainer workouts
Post by: L'arri on October 18, 2012, 07:15
Larri do you have watts or rpm or nothing to guide you when on the trainer?

I have the watts as approximated by the machine (as opposed to a power tap) and I didn't install the Garmin thing yet that does the RPM. It was a bit ugly.

Cool info, Tone. Also shows me what sort of standard I need to aim for.
Title: Re: Your trainer workouts
Post by: just some guy on October 18, 2012, 07:48
So you have time , gearing and Watts to decide your training sessions

Easy

you can build pyramids or do intervals or even long steady rides

instead of going for a ride set a program

20 min warm up at say 70 % max watts at a good RPM

then you can do things

like 5 min at 80% 

1 min rest

4 min 90 %

1 min rest

3 min 100%

1 min rest

4 min 90 %

1 min rest

3 min 80 %

1 min rest in turning the gear over maybe 70 % RPM 60 % watts

You can do gear jumping ( as I call it )

warm up

get to where you are feeling warm smooth and pushing a good gear but comfortable

then go 1 min at a higher gear then down ( starting gear) for 1 min

1 min at 2 higher gears

1 min  starting gear

1 min 3 up

1 min starting gear

etc

it is interval training using gears and resistance

you can still go for a long ride

70 - 80 % of full output and ITT against the clock again building up
Title: Re: Your trainer workouts
Post by: just some guy on October 18, 2012, 08:38
Quote
Indoor cycling training programs

Aerobic power 1 (50 minutes)
15 minutes – Warm up (increasing intensity)
5 x (4min high intensity + 2min low intensity)
5 minutes cool down

This program is designed to increase your maximum oxygen consumption. It gives you 20 minutes at a very high oxygen consumption, but it is not designed to be ridden to complete exhaustion.

Your VO2 max will gain improvements even at a more comfortable pace. It is, however, still important to push yourself very hard during the intervals. In the resting periods you should maintain an intensity at about 60% of VO2 max.

Aerobic power 2 (49 minutes)
15 minutes – warm up (increasing intensity)
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
5 minutes cool down

This program is also designed to increase your maximum oxygen consumption. You work with a slightly higher intensity during the intervals than in the previous ‘Aerobic Power 1′ program. You will also gain increments in your anaerobic capacity.

You can expect results after only a couple of training sessions. This program really rocks.

Anaerobic power 1 (50 minutes)
15 minutes – warm up (increasing intensity)
5 x (60sec. maximum intensity + 6 min. recovery)

This program is designed to increase your anaerobic capacity. During the intervals the body is exposed to enormous amounts of anaerobic metabolits. After only a few of these sessions your body will be better to work at an anaerobic enviroment. This skill is primarily used in competitions, where jumps and sprints demand anaerobic efforts. This art of training is very exhausting and therefore it should primarily be used for competition preparation.

Jesper Bondo Medhus explains more about his strong views on VO2 max and threshold power in his weekly email updates. Simply enter your name and email below and hit

and maybe this helps Larri

http://autobus.cyclingnews.com/fitness/?id=winter_training (http://autobus.cyclingnews.com/fitness/?id=winter_training)
Title: Re: Your trainer workouts
Post by: Jimmythecuckoo on October 18, 2012, 14:11
Have a crack at this if your turbo can be near a laptop...

http://www.turbotraining.co.uk/indoorCyclingWorkout.php?id=116 (http://www.turbotraining.co.uk/indoorCyclingWorkout.php?id=116)

I use this website to design stupidly hard sessions...
Title: Re: Your trainer workouts
Post by: Icebreaker on October 19, 2012, 05:12
I simply do not understand why anyone would ever spend more than 1 hour on a trainer, or rollers.  You're trying to maintain fitness base.  The idea of going hard out with heavy intervals or the like at this time of the year .....

Spend half an hour to 45 minutes on the rollers or trainer, make it quality time and do some body weight exercises.

On the weekends - get outside.
Title: Re: Your trainer workouts
Post by: Anthony Moan on October 19, 2012, 06:27
I simply do not understand why anyone would ever spend more than 1 hour on a trainer, or rollers.  You're trying to maintain fitness base.  The idea of going hard out with heavy intervals or the like at this time of the year .....

Spend half an hour to 45 minutes on the rollers or trainer, make it quality time and do some body weight exercises.

On the weekends - get outside.

Agree
That is my point...but...but...
I am using them also like weight training supplement...like 2x40 squats and then jump on rollers for 30 min...just for legs keep relaxing...

But...but...one hard session per week would not be a killer, just to not get boring...you know...3-4 hard session at this time of the year is a problem...
Title: Re: Your trainer workouts
Post by: Icebreaker on October 19, 2012, 16:47
Agree
That is my point...but...but...
I am using them also like weight training supplement...like 2x40 squats and then jump on rollers for 30 min...just for legs keep relaxing...

But...but...one hard session per week would not be a killer, just to not get boring...you know...3-4 hard session at this time of the year is a problem...

Yup,

during the winter I tend to ride less, weekends mostly and that due to low light, evenings I will ride the rollers about three times a week but rarely go more than an hour as it is just too boring, and I think counter productive.

As the spring starts to lead into more outdoor riding I will increase the intensity of roller workouts, but I don't increase the time of any of them.

On resource which I have used for years and find very helpful is a book called The Heart Rate Monitor Workbook  ( http://www.amazon.com/Heart-Monitor-Workbook-Indoor-Cyclists/dp/1884737935#_ (http://www.amazon.com/Heart-Monitor-Workbook-Indoor-Cyclists/dp/1884737935#_) ) it has detailed workouts of different types and you can tailor a program.  If you buy this book, look for an older edition, like the one shown, as it has clearer details for HRM use.  Later editions tried to conflate HRM andd PM use and they messed it up.

in spring there are a couple of workouts in that book that I do once each per week and I can barely focus my eyes after those, so they are doing what they are supposed to do.

But over the winter, I do snowshoing, XC skiing, body weight exercises, hit the gym for weights and Erg machine workouts.  It all works, it's a break and I don't have spend more than an hour on a trainer or rollers.
Title: Re: Your trainer workouts
Post by: 42x16ss on October 22, 2012, 09:48
I simply do not understand why anyone would ever spend more than 1 hour on a trainer, or rollers.  You're trying to maintain fitness base.  The idea of going hard out with heavy intervals or the like at this time of the year .....

Spend half an hour to 45 minutes on the rollers or trainer, make it quality time and do some body weight exercises.

On the weekends - get outside.

The trainer/roller doesn't have to be purely a base fitness tool, I often use mine during the summer (when it is wettest here) rather than risking the road and traffic in the rain. A great training tool is the Sufferfest website: www.thesufferfest.com (http://www.thesufferfest.com). They have several videos ranging from race and TT simulations to 30 sec on/30 sec off intervals. Most are only about 45 - 60 mins but are a quality workout if you do them as intended. The video footage is from pro races and the soundtrack is ok too. I recommend them to anyone who has to stick to the trainer for whatever reason.

If you just want to do base, spin while watching a movie or a session of the cricket.
Title: Re: Your trainer workouts
Post by: mc_mountain on October 22, 2012, 12:06
Any advice on kit  to get - rollers or trainers - somethng im looking to get into. 
Title: Re: Your trainer workouts
Post by: just some guy on October 22, 2012, 13:01
Any advice on kit  to get - rollers or trainers - somethng im looking to get into.

what sort of cash you got to spend?
Title: Re: Your trainer workouts
Post by: mc_mountain on October 22, 2012, 13:04

I would like to spend £100 (120E, 160$, 155AUS$) second hand, but could spend more on something new that would hold its value.
Title: Re: Your trainer workouts
Post by: 42x16ss on October 23, 2012, 06:40
I would like to spend £100 (120E, 160$, 155AUS$) second hand, but could spend more on something new that would hold its value.

If you look around you should be able to get a decent set of rollers (probably 2nd hand) for that amount. The major chains should also have some specials at this time of the year too.
Title: Re: Your trainer workouts
Post by: mc_mountain on October 23, 2012, 11:04
im bidding on Tacx T1000...
Title: Re: Your trainer workouts
Post by: Icebreaker on October 26, 2012, 00:20
The trainer/roller doesn't have to be purely a base fitness tool, I often use mine during the summer (when it is wettest here) rather than risking the road and traffic in the rain. A great training tool is the Sufferfest website: www.thesufferfest.com (http://www.thesufferfest.com). They have several videos ranging from race and TT simulations to 30 sec on/30 sec off intervals. Most are only about 45 - 60 mins but are a quality workout if you do them as intended. The video footage is from pro races and the soundtrack is ok too. I recommend them to anyone who has to stick to the trainer for whatever reason.

If you just want to do base, spin while watching a movie or a session of the cricket.

Agreed, I often use my rollers in the summer.  When I don't have enought time to get  out, want to do something specific, or as has become a regular annual occurence - when the forest fires are especially heavy and the smoke is thick enough to make riding unpleasant.
Title: Re: Your trainer workouts
Post by: Michielveedeebee on December 26, 2012, 19:24
What are you guys' records?  In time spent on the rollers I mean.... Mine's 3h30. I was so happy when I was done:p and so proud :p
Title: Re: Your trainer workouts
Post by: usedtobefast on December 28, 2012, 00:23
What are you guys' records?  In time spent on the rollers I mean.... Mine's 3h30. I was so happy when I was done:p and so proud :p
that is my best too. it does feel good when you stop! :wave
Title: Re: Your trainer workouts
Post by: Anthony Moan on December 28, 2012, 11:13
What are you guys' records?  In time spent on the rollers I mean.... Mine's 3h30. I was so happy when I was done:p and so proud :p
Jesus dude...mine 2 hrs on rollers...never more for sure. Now 30 min max 8)
Title: Re: Your trainer workouts
Post by: esafosfina on December 28, 2012, 12:47
Personally I've only ever done 90 minute sessions, but if the weather was foul I'd do three sessions a day (early morning, lunchtime, evening) of an hour each.

Best I've ever seen is this...
When I was riding for Tulip in 91 I was living in a house with a few other pros including an East German guy called Olaf Jensch (sp?)... Olaf was a stickler for adhering to his training schedule (if it said do 5 hours he would, to the minute)... We were due to do a six hour ride one Wednesday but it was blowing a gale and snowing, so instead of braving the elements he set up his rollers, jumped on and started riding... the full six hours! (I sh*t you not, six bloody hours on the rollers  :fp)
Title: Re: Your trainer workouts
Post by: barrus on December 28, 2012, 14:27
What are you guys' records?  In time spent on the rollers I mean.... Mine's 3h30. I was so happy when I was done:p and so proud :p
around 3 hours for me

I try at the moment to get at least 60 to 90 minutes in a training, 4 to 5 days a week, because the weather is just particular sh*tty at the moment
Title: Re: Your trainer workouts
Post by: Michielveedeebee on December 28, 2012, 20:10
Personally I've only ever done 90 minute sessions, but if the weather was foul I'd do three sessions a day (early morning, lunchtime, evening) of an hour each.

Best I've ever seen is this...
When I was riding for Tulip in 91 I was living in a house with a few other pros including an East German guy called Olaf Jensch (sp?)... Olaf was a stickler for adhering to his training schedule (if it said do 5 hours he would, to the minute)... We were due to do a six hour ride one Wednesday but it was blowing a gale and snowing, so instead of braving the elements he set up his rollers, jumped on and started riding... the full six hours! (I sh*t you not, six bloody hours on the rollers  :fp)

that's insane...

Did two hours today,
20 relaxed minutes as warming-up
from then on it was suffering time, 6x6 minutes at heartrate of 170-180 and 5 min rest in between at a heartrate of 140-150.
then 140-150 until the 2 hours were done :p
Title: Re: Your trainer workouts
Post by: Anthony Moan on December 28, 2012, 21:47
Personally I've only ever done 90 minute sessions, but if the weather was foul I'd do three sessions a day (early morning, lunchtime, evening) of an hour each.

Best I've ever seen is this...
When I was riding for Tulip in 91 I was living in a house with a few other pros including an East German guy called Olaf Jensch (sp?)... Olaf was a stickler for adhering to his training schedule (if it said do 5 hours he would, to the minute)... We were due to do a six hour ride one Wednesday but it was blowing a gale and snowing, so instead of braving the elements he set up his rollers, jumped on and started riding... the full six hours! (I sh*t you not, six bloody hours on the rollers  :fp)

But he is German anyway ;D...6 hrs Jesus...
Like idea of three or two sessions rather than killing myself for 2 hrs...no more thanx...
Title: Re: Your trainer workouts
Post by: just some guy on January 23, 2013, 19:54
And so after a trip downunder, it has begun.

And a core workout after, pain.  Have the bike in a room which is kept around 10c, it was minus 17c outside. Well the room increased 2 degrees after 30 min.
 :cheesy
Title: Re: Your trainer workouts
Post by: L'arri on January 24, 2013, 08:59
Re-reading this thread, I'm almost embarassed at the crapness of my turbo sessions.

I get up at about 06:15 to do a half-hour pyramid and that's really all I can manage right now without my arse killing me, my hands going numb and my brain going crazy for input.  :(

I definitely prefer to be out on the road but there's too much snow and salt around at the moment.
Title: Re: Your trainer workouts
Post by: just some guy on January 24, 2013, 09:09
I also had a question

rollers verse trainer

I use a trainer how does that compare to rollers in workout?

Title: Re: Your trainer workouts
Post by: Michielveedeebee on January 24, 2013, 11:11
I also had a question

rollers verse trainer

I use a trainer how does that compare to rollers in workout?

you don't fall off :D

Title: Re: Your trainer workouts
Post by: L'arri on January 24, 2013, 11:13
I also had a question

rollers verse trainer

I use a trainer how does that compare to rollers in workout?

Years ago I saw a video of Merckx on the rollers. It looked lethal. When I was a kid, friend of mine's Dad rode right off them and into the garage door. Had to replace the garage door and I think he broke his nose.
Title: Re: Your trainer workouts
Post by: just some guy on January 24, 2013, 11:15
you don't fall off :D

Years ago I saw a video of Merckx on the rollers. It looked lethal. When I was a kid, friend of mine's Dad rode right off them and into the garage door. Had to replace the garage door and I think he broke his nose.

That I know  :D, but as in resistance and workout watts etc
Title: Re: Your trainer workouts
Post by: Anthony Moan on January 24, 2013, 21:12
Dont flip with rollers dude, especially when wheels needs rim truing, I would love to change for trainer and will next year for sure.
Stupid Rollers Tricks (http://www.youtube.com/watch?v=MiCdm5FsJpg#), but check this God! I am lucky if capable of drinking water while on rollers.


P.S. I am on 2x 1/2 hrs per day on rollers, I will not torture myself anymore, 1/2 hrs is all I can stand!!!!
Title: Re: Your trainer workouts
Post by: Anthony Moan on January 24, 2013, 21:30
That I know  :D, but as in resistance and workout watts etc
I am poor sprinter but on rollers I am capable to hit over 70km/h at 53x12 when 30 sec all out, outside it is not possible for me, maybe, maybe 55 km/h max. There is no resistance on rollers, there is some models with resistance I think but not mine.
Trainer is more real stuff and you can practice strenght 40 rpm, sprints, and all other stuff, on rollers can not. I am riding 53X12 with 65 rpm and HR maybe 145, outside  there is no chance to do this.
Someone said that he practice cadence and technique on rollers coz there is no flip with them, trainer is just fix and also superb thing.
Title: Re: Your trainer workouts
Post by: just some guy on February 05, 2013, 15:46
may as well go in here not a trainer workout but base discussion

http://velonews.competitor.com/2013/02/video/training-center-how-to-make-your-base-training-more-efficient-and-effective_274028 (http://velonews.competitor.com/2013/02/video/training-center-how-to-make-your-base-training-more-efficient-and-effective_274028)
Title: Re: Your trainer workouts
Post by: just some guy on February 15, 2013, 14:05
sort of related to this

Sven NYS style bottle pic up (http://www.youtube.com/watch?v=o6QeYDhctQs#ws)

Norwegian road pro Siri Minge (Team Hitec Products) heard that Sven Nys posted a video on his free rollers picking up bottles and cycling with 1 leg. So she decided to beat that.

Siri (Hitec Products) on the free rollers (http://www.youtube.com/watch?v=Q5vcf6P1jvg#ws)
Title: Re: Your trainer workouts
Post by: Anthony Moan on February 15, 2013, 14:21
sort of related to this

Sven NYS style bottle pic up (http://www.youtube.com/watch?v=o6QeYDhctQs#ws)

Norwegian road pro Siri Minge (Team Hitec Products) heard that Sven Nys posted a video on his free rollers picking up bottles and cycling with 1 leg. So she decided to beat that.

Siri (Hitec Products) on the free rollers (http://www.youtube.com/watch?v=Q5vcf6P1jvg#ws)
Kool that.
Here is my club mate 75 minutes trainer workout, I am sometimes doing it also..I hope it is big enough to read.

(http://s18.postimage.org/vq4nsa44l/426173_474624795930835_644894755_n.jpg) (http://postimage.org/image/vq4nsa44l/)

Or click here http://s18.postimage.org/gu64kosq1/426173_474624795930835_644894755_n.jpg (http://s18.postimage.org/gu64kosq1/426173_474624795930835_644894755_n.jpg)
Title: Re: Your trainer workouts
Post by: esafosfina on March 15, 2013, 15:57
I love my rollers! I used to muck around on them doing tricks and things, and it really helps with bike-handling skills. For a giggle try riding them the wrong way around!  :)
Title: Re: Your trainer workouts
Post by: just some guy on April 25, 2013, 05:05
http://velonews.competitor.com/2013/04/training-center/on-the-bike/5-workouts-to-spice-up-the-indoor-trainer_283601 (http://velonews.competitor.com/2013/04/training-center/on-the-bike/5-workouts-to-spice-up-the-indoor-trainer_283601)
Title: Re: Your trainer workouts
Post by: just some guy on August 09, 2013, 12:44
http://www.youtube.com/watch?v=qgSv8B6UiUY
Title: Re: Your trainer workouts
Post by: Anthony Moan on August 09, 2013, 15:59
http://www.youtube.com/watch?v=qgSv8B6UiUY
I am seeing tire stuck at cranks and me with broken ribs :D

Post Merge: August 09, 2013, 16:00
I love my rollers! I used to muck around on them doing tricks and things, and it really helps with bike-handling skills. For a giggle try riding them the wrong way around!  :)
Ok and what is going to happens? :D
Title: Re: Your trainer workouts
Post by: chmod_775 on August 09, 2013, 19:46
...one hard session per week would not be a killer, just to not get boring...you know...3-4 hard session at this time of the year is a problem...

I'm going to break a ton of unspoken rules about training for bike riding with my routine, but this works for me.  I do it 2-3 times a week.

Longest session on the trainer: 15 minutes.
Average session on the trainer: ~10 minutes.
Adding 1 minute is a big deal.  The power output declines so you have to adjust the rpm's in unexpected ways.

Basic idea: divide the time up into +/-20 segments.  That is about 30 seconds each segment for a 10 minute session.  From there, each segment is defined by resistance/rpms.

RPM per segment for 10 minute session: 100,90,80,70,70,80,90,100,80,70,50,50,70,80,100,80,70,70,80,100,100

When it says 100rpm, that means low resistance spin.
When it says 90 rpm, add some resistance, but carrying 90rpm should be no problem.
When it says 80 rpm, it will be some work to carry 80 rpm.
When it says 70 rpm, it will be focused work to carry 70 rpm.
When it says 50 rpm, that's barely being able to turn the resistance over.

Don't just knock off after finishing the 70,70 or 50,50 segments.  It's not intervals.  After the higher resistance segments going back to lower resistance should be difficult and yet it is absolutely critical to return to the higher rpms.  That's where the real suffering (and therefore progress) is.

Your legs should be toast by the end of the session.  When I can ride, which isn't often, I set new personal records on local climbs almost every time.

If you do this, take your volume way down.  You won't recover (no adaptation!) if you try to add it and only drop your volume by 30-60 minutes per week.

I spend most of my time in the gym and it's working.  I gain some bulk, but if I have a couple of weeks where I can ride a few times a week even for an hour and stay out of the gym, the bulk goes away pretty quickly.





Title: Re: Your trainer workouts
Post by: chmod_775 on August 09, 2013, 20:00
FWIW: I strongly prefer rollers.  It makes you smooth like you won't believe and really forces one to relax the upper body.

A rant about rollers/trainers and resistance units.  All of the resistance units I've tried are not linear-enough for me.  They get too hard too quickly.  I actually like the old-fashioned exercise bikes that drag on a flywheel, or the electronic version of that for my torture sessions.
Title: Your trainer workouts
Post by: z-tech on August 09, 2013, 22:17
Rule 1. If it takes much more than a few lines to document the session you're over over complicating things. My favorite two during winter at the moment are ...

Warm up for 20 minutes
2 x 20 minute with  5 minute rest.
10 minute cool down.

Intensity of sets varies by day in program. Every two weeks try setting a record on interval 1. 20 minute power.

Warm up for 20 minutes
8 x 4 minute intervals with one minute rest.
Cool down

Intervals at 95% max

Title: Re: Your trainer workouts
Post by: Anthony Moan on August 10, 2013, 09:49
I'm going to break a ton of unspoken rules about training for bike riding with my routine, but this works for me.  I do it 2-3 times a week.

Longest session on the trainer: 15 minutes.
Average session on the trainer: ~10 minutes.
Adding 1 minute is a big deal.  The power output declines so you have to adjust the rpm's in unexpected ways.

Basic idea: divide the time up into +/-20 segments.  That is about 30 seconds each segment for a 10 minute session.  From there, each segment is defined by resistance/rpms.

RPM per segment for 10 minute session: 100,90,80,70,70,80,90,100,80,70,50,50,70,80,100,80,70,70,80,100,100

When it says 100rpm, that means low resistance spin.
When it says 90 rpm, add some resistance, but carrying 90rpm should be no problem.
When it says 80 rpm, it will be some work to carry 80 rpm.
When it says 70 rpm, it will be focused work to carry 70 rpm.
When it says 50 rpm, that's barely being able to turn the resistance over.

Don't just knock off after finishing the 70,70 or 50,50 segments.  It's not intervals.  After the higher resistance segments going back to lower resistance should be difficult and yet it is absolutely critical to return to the higher rpms.  That's where the real suffering (and therefore progress) is.

Your legs should be toast by the end of the session.  When I can ride, which isn't often, I set new personal records on local climbs almost every time.

If you do this, take your volume way down.  You won't recover (no adaptation!) if you try to add it and only drop your volume by 30-60 minutes per week.

I spend most of my time in the gym and it's working.  I gain some bulk, but if I have a couple of weeks where I can ride a few times a week even for an hour and stay out of the gym, the bulk goes away pretty quickly.
Dude I need 30 minutes just to warm up :D, but yes it will not kill you coz short session it is.
Thanks!

Post Merge: August 10, 2013, 09:52
FWIW: I strongly prefer rollers.  It makes you smooth like you won't believe and really forces one to relax the upper body.

A rant about rollers/trainers and resistance units.  All of the resistance units I've tried are not linear-enough for me.  They get too hard too quickly.  I actually like the old-fashioned exercise bikes that drag on a flywheel, or the electronic version of that for my torture sessions.
This winter first time I rode spinning bike, working good for me like fixie. I did not knew that you can t stop pedaling :D
Title: Re: Your trainer workouts
Post by: 42x16ss on August 30, 2013, 06:37

Post Merge: August 09, 2013, 16:00
Ok and what is going to happens? :D

You are even more unbalanced and it forces you to be even smoother and more stable than normal! :slow
Title: Re: Your trainer workouts
Post by: just some guy on January 31, 2014, 09:36
well that sucked but sweat is on

45 min session

20 min warm up the engine

1min on harder gear and increase rpm 1 min off

2min on 2 min off

3min on 3min off

4min on 4 min off

5min on

room temp increase 5 c with help of a heater and me  :D
Title: Re: Your trainer workouts
Post by: AG on January 31, 2014, 09:38
nice going
Title: Re: Your trainer workouts
Post by: 42x16ss on February 03, 2014, 06:09
I tried a turbo trainer for the first time in a long time on the weekend (I only have rollers at home) and I forgot how much a carbon bike FLEXES in the trainer. It was a little scary actually, I was worried that I'd damage my frame attempting sprints!

Is this something that those who use trainers put up with, or do you use a different bike?
Title: Re: Your trainer workouts
Post by: Icebreaker on February 03, 2014, 07:01
Can't help.  Only have steel bikes and only use rollers.
Title: Re: Your trainer workouts
Post by: just some guy on February 03, 2014, 07:37
I tried a turbo trainer for the first time in a long time on the weekend (I only have rollers at home) and I forgot how much a carbon bike FLEXES in the trainer. It was a little scary actually, I was worried that I'd damage my frame attempting sprints!

Is this something that those who use trainers put up with, or do you use a different bike?

steel bike
Title: Re: Your trainer workouts
Post by: 42x16ss on February 03, 2014, 11:08
I think you're right, I may have to scour eBay for a cheap old CAAD with the same geometry as my Super Six if I'm going to use a trainer regularly...
Title: Re: Your trainer workouts
Post by: just some guy on January 20, 2015, 18:59
https://twitter.com/BicyclingMag/status/557605964396777472
Title: Re: Your trainer workouts
Post by: 42x16ss on February 09, 2015, 12:29
well that sucked but sweat is on

45 min session

20 min warm up the engine

1min on harder gear and increase rpm 1 min off

2min on 2 min off

3min on 3min off

4min on 4 min off

5min on

room temp increase 5 c with help of a heater and me  :D

That's a good little session right there, but also try reversing it while increasing your effort as the intervals get shorter. Do this a couple of times 2-3 weeks before a big race and see how you go ;)
Title: Re: Your trainer workouts
Post by: just some guy on January 09, 2016, 12:29
Trainers suck that is all
Title: Re: Your trainer workouts
Post by: Michielveedeebee on January 09, 2016, 17:24
Trainers suck that is all

I'm doing some nice training on them now :)
Anaerobic and some power training :)

Also set a new record(not today) 4h30. Survived thanks to a Star Wars marathon
Title: Re: Your trainer workouts
Post by: just some guy on January 09, 2016, 19:23
I'm doing some nice training on them now :)
Anaerobic and some power training :)

Also set a new record(not today) 4h30. Survived thanks to a Star Wars marathon

are you mad  :lol

are there efforts etc or just a 4 1/2 ride ?
Title: Re: Your trainer workouts
Post by: LukasCPH on January 11, 2016, 17:29
Trainers suck that is all
I handed my trainer off to someone in Copenhagen before I moved. Best trainer-related decision I ever made! :D
Title: Re: Your trainer workouts
Post by: 42x16ss on January 12, 2016, 01:22
I usually prefer to use a good ergo in a local gym (mine has a Wattbike studio). This way I can usually watch Cricket, a movie, TV shows, the scenery ;) or strike up a conversation.

When it's raining on a Saturday I will often go to the gym about an hour before a spin class, warm up by spinning at base intensity, do the class then 15-20 minute cool down. After this I'll stretch out, use the roller etc.

I find this is great for leg speed and VO2, just remember that this is a solid 2 hours + of indoor training, so two big bidons of electrolytes and a towel are a good idea. For the warmup, I have a few TV shows or movies on my iPhone so I don't go mad.
Title: Re: Your trainer workouts
Post by: L'arri on January 12, 2016, 08:44
I honestly don't know how y'all do it.

I was on there for maybe 20 minutes the other day, dialled in Strade Bianche on YouTube, but couldn't stand it. Arse went dead as quickly as that, legs felt heavy. Sacked it off.

Next day the weather was better so I went out on the winter bike, still rode badly but way more enjoyable. I guess if racing was my dayjob and it mattered, I'd have a problem.  :P
Title: Re: Your trainer workouts
Post by: Jimmythecuckoo on January 12, 2016, 09:14
I filmed a load of handlebar cam footage last summer and that is keeping me sane this winter.
Title: Re: Your trainer workouts
Post by: Michielveedeebee on January 13, 2016, 10:20
are you mad  :lol

are there efforts etc or just a 4 1/2 ride ?

Actually a 4 1/2 ride!
Title: Re: Your trainer workouts
Post by: just some guy on January 13, 2016, 11:00
Actually a 4 1/2 ride!

ok it is official you are mad  :D
Title: Re: Your trainer workouts
Post by: Jimmythecuckoo on January 14, 2016, 08:52
The GCN ones are pretty good for free.
Title: Re: Your trainer workouts
Post by: Drummer Boy on January 29, 2019, 14:25
What a brilliant Twitter thread this is.  Do scroll through the entirety of it. :D

https://twitter.com/ClueHeywood/status/1089699762331217920
Title: Re: Your trainer workouts
Post by: Drummer Boy on August 28, 2019, 14:51
This is making the news...

Fitness startup Peloton files for IPO with annual revenue of $915 million (https://www.cnn.com/2019/08/27/tech/peloton-ipo-filing/index.html)
Quote
New York (CNN Business) Peloton, the indoor fitness startup, filed paperwork on Tuesday for an initial public offering.

The company generated $915 million in revenue in its most recent fiscal year, ending June 30, according to its IPO prospectus. That's more than double the revenue it posted in the year prior.

But Peloton's net losses are growing, too. The company lost $195.6 million in the most recent year, up sharply from $47.9 million in the year prior.

Peloton, best known for its internet-connected indoor bikes and subscription cycling classes that can be streamed live or on-demand into homes, said that it has more than 511,000 ''connected fitness" subscribers, which is double the year prior. It has over 1.4 million members, which includes anyone with a Peloton account.

Quote
Meanwhile, Peloton competitor SoulCycle...has amassed a cult-like following for its 45-minute indoor cycling workout set to party music in a darkened studio.
I never knew what that nonsense was. That sounds hideous.  :S

----------------------

Peloton’s IPO shows the company is serving the wealthy, but not making us healthy (https://www.cnbc.com/2019/08/28/peloton-ipo-shows-company-serving-wealthy-not-making-us-healthy.html)

Quote
the maker of home stationary bikes and treadmills attributed its growth — more than 100% in the past year — to the “growing awareness of the benefits of exercise and physical activity.”
Oh, ya, people are only just discovering this notion...in 2019.  :wut

Quote
The Peloton bike costs more than $2,200 for the most basic package, and that doesn’t include the monthly fees for classes. That’s far out of reach for millions of Americans, who are living paycheck to paycheck.

“We’ve inadvertently designed a society where it’s hard to be healthy,” said Steve Downe, chief technology and strategy officer for the Robert Wood Johnson Foundation. “So many of the solutions aren’t available to most people.”

(https://www.topbestproreview.com/wp-content/uploads/2018/09/61QkTHhKlTL._SL1000_.jpg)
Title: Re: Your trainer workouts
Post by: Drummer Boy on December 04, 2019, 03:48
More Peloton drama making the news.

Their latest ad campaign has, inexplicably, generated a wave of outrage and condemnation. I probably wouldn't have thought twice about it, other than that parts of it are cryptically weird, and I'm not even entirely sure what is happening.

https://www.youtube.com/watch?v=pShKu2icEYw

But the Internet is upset. Because of sexism, or something. I really don't know, but it's generating a lot of unintentional press for the company.

I'll let Vox be the voice of the opposition:

Peloton’s terrifying new ad is the best horror movie in recent memory
 (https://www.vox.com/culture/2019/12/3/20993432/peloton-new-commercial-horror-movie)
A darkly hilarious new commercial makes a Peloton bike seem less like a Christmas present and more like a nightmare.

:o :S :slow

Much ado about nothing...
Title: Re: Your trainer workouts
Post by: Drummer Boy on December 05, 2019, 02:26
More Peloton drama making the news.

Their latest ad campaign has, inexplicably, generated a wave of outrage and condemnation.

This is reaching new levels of insanity. Two nights in a row now, this ridiculous non-story has made the evening news. For whatever crazy reason, the outrage mob has targeted Peloton for this commercial. With complaints like, "She doesn't even need to lose weight!"

I could offer some deeper analysis of what's at play here, but it would stray into the same toxic politics that have overrun and polluted most forms of online discourse these days. Suffice to say: People have lost their minds.