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L'arri

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Re: Your trainer workouts
« Reply #30 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.
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  • Cycling is a Europe thing only and I only watch from Omloop on cause I am cool and sh*t
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    just some guy

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    Re: Your trainer workouts
    « Reply #31 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?

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  • Of course, if this turns out someday to be the industry standard integrated handlebar-computer-braking solution then I'll eat my kevlar-reinforced aerodynamic hat.

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    Michielveedeebee

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    Re: Your trainer workouts
    « Reply #32 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

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    L'arri

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    Re: Your trainer workouts
    « Reply #33 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.
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  • just some guy

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    Re: Your trainer workouts
    « Reply #34 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
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  • Anthony Moan

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    Re: Your trainer workouts
    « Reply #35 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.
    , 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!!!!
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    Anthony Moan

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    Re: Your trainer workouts
    « Reply #36 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.
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  • just some guy

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    just some guy

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    Re: Your trainer workouts
    « Reply #38 on: February 15, 2013, 14:05 »
    sort of related to this



    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.

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  • Anthony Moan

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    Re: Your trainer workouts
    « Reply #39 on: February 15, 2013, 14:21 »
    sort of related to this



    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.


    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.



    Or click here http://s18.postimage.org/gu64kosq1/426173_474624795930835_644894755_n.jpg
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  • esafosfina

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    Re: Your trainer workouts
    « Reply #40 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!  :)
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  • "Sturgess, don't you dare get off that bike" - Sean Kelly, Nokere, 1989.

    just some guy

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    just some guy

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    Re: Your trainer workouts
    « Reply #42 on: August 09, 2013, 12:44 »
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  • Anthony Moan

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    Re: Your trainer workouts
    « Reply #43 on: August 09, 2013, 15:59 »

    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
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  • chmod_775

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    Re: Your trainer workouts
    « Reply #44 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.





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  • « Last Edit: August 09, 2013, 20:04 by chmod_775 »

    chmod_775

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    Re: Your trainer workouts
    « Reply #45 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.
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  • z-tech

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    Your trainer workouts
    « Reply #46 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

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  • Anthony Moan

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    Re: Your trainer workouts
    « Reply #47 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
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  • 42x16ss

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    Re: Your trainer workouts
    « Reply #48 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
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  • just some guy

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    Re: Your trainer workouts
    « Reply #49 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
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  • AG

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    Re: Your trainer workouts
    « Reply #50 on: January 31, 2014, 09:38 »
    nice going
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  • 42x16ss

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    Re: Your trainer workouts
    « Reply #51 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?
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  • Icebreaker

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    Re: Your trainer workouts
    « Reply #52 on: February 03, 2014, 07:01 »
    Can't help.  Only have steel bikes and only use rollers.
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  • just some guy

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    Re: Your trainer workouts
    « Reply #53 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
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  • 42x16ss

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    Re: Your trainer workouts
    « Reply #54 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...
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  • just some guy

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    42x16ss

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    Re: Your trainer workouts
    « Reply #56 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 ;)
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  • just some guy

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    Re: Your trainer workouts
    « Reply #57 on: January 09, 2016, 12:29 »
    Trainers suck that is all
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  • Michielveedeebee

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    Re: Your trainer workouts
    « Reply #58 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
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  • just some guy

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    Re: Your trainer workouts
    « Reply #59 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 ?
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