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  1. #1
    Senior Member BigSean's Avatar
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    Trainer intervals

    Tomorrow my trainer will arrive and Ill be setting it up with one of my bikes. I was intending to do some of my longer intervals on the trainer, like 20 and 30 minute efforts per interval. I have been doing 5 minute intervals on climbs, and today Ill do some 10 minute sets on the road. What should I be doing to increase my climbing and muscle endurance?

  2. #2
    Two wheels is two wheels pelikan's Avatar
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    Pick this up, it'll offer all the workouts you could ever imagine.
    http://www.amazon.com/Workouts-Binde.../dp/1931382751

  3. #3
    Senior Member BigSean's Avatar
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    Quote Originally Posted by pelikan View Post
    Pick this up, it'll offer all the workouts you could ever imagine.
    http://www.amazon.com/Workouts-Binde.../dp/1931382751
    Cool cause I just bought that last sunday. Im actually kind of anxious to get riding on the trainer. I can only get out on the road a few days a week and figured atleast I can ride and get a workout on other days using the trainer.

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    Slow'n'Aero DrWJODonnell's Avatar
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    hehe. Anxious to get riding on the trainer. Boy will THAT change!



    Trainer riding is very important to me (living in the northeast) and have even been on mine the last three days (don't ask). There are many different ways to enjoy (somewhat enjoy) the trainer, and one can even be pretty successful in racing (at least TTs) just by using the trainer (I have a teammate that posted a nearly 30mph time beating EVERYONE in the field recently at a TT. He is a 40 something cat 5!).

    As for climbing and muscle endurance? Climb and endure. Put that front wheel on a block (one loads muscles differently when climbing) and climb. Get a CTS or Spinervals video. Or do wht I do, and spend gobs of money on a VR trainer like a computrainer or a Tacx Fortius/I-magic.

    enjoy.

  5. #5
    部門ニ/自転車オタク NomadVW's Avatar
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    STOP TALKING ABOUT WINTER TIME, TRAINER TIME, OFF SEASON TIME CRUD!!!


    Jeez people, have mercy. Stop wishing on the off season!
    Envision, Energize, Enable

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    Slow'n'Aero DrWJODonnell's Avatar
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    Three days on the trainer has made it feel all too close! Sorry for the threadjack.

  7. #7
    Senior Member Snicklefritz's Avatar
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    Quote Originally Posted by NomadVW View Post
    STOP TALKING ABOUT WINTER TIME, TRAINER TIME, OFF SEASON TIME CRUD!!!


    Jeez people, have mercy. Stop wishing on the off season!

    Hey Nomad, we are doing you a favor!!!! By getting you all riled up, we are guarantee you will do great at all your races by having all this frustration to let out!!

  8. #8
    部門ニ/自転車オタク NomadVW's Avatar
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    I pity the fool come November and you all are deep in the "base training" talk and I have 3 more races to go!
    Envision, Energize, Enable

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    Senior Member Snicklefritz's Avatar
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    Quote Originally Posted by NomadVW View Post
    I pity the fool come November and you all are deep in the "base training" talk and I have 3 more races to go!
    don't you mean "pity the foo' " ?

    hehe, I'll be racing 5k and 10k in november.

  10. #10
    Slow'n'Aero DrWJODonnell's Avatar
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    November is base 1. Hell, if I am ambitious? Base 2.

  11. #11
    Senior Member BigSean's Avatar
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    I can ride the road year round here in the bay area. The wife on the other hand says I cant.So, to keep the peace and not be overly selfish Im adding the trainer so I can ride more. She doesnt mind if I ride the trainer, just so long as Im home getting my chores done. I knew I should of bought a condo instead of a house.

  12. #12
    Senior Member Geoff326's Avatar
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    Quote Originally Posted by DrWJODonnell View Post
    As for climbing and muscle endurance? Climb and endure. Put that front wheel on a block (one loads muscles differently when climbing) and climb. Get a CTS or Spinervals video. Or do wht I do, and spend gobs of money on a VR trainer like a computrainer or a Tacx Fortius/I-magic.

    enjoy.
    putting a block under the front wheel while on a trainer will not simulate climbing, except for maybe the position of your body. there is no force that will make your wheel spin backwards which would be felt while actually climbing a hill.
    Cannondale CAAD7

  13. #13
    Blast from the Past Voodoo76's Avatar
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    One thing very important for me on a trainer was (note the past tense since ive relocated) having a big fan. I would tend to overheat and not generate a lot of power without a lot of air flow over me. This also limited how high I could push my heart rate. If you get off the trainer sweat soaked you need more fans.

  14. #14
    DocRay
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    you need a fan, otherwise you cannot output like on the road, but you have the resistance of the road.

    Spinning in high gear off the saddle will max your HR fast. Single-sided pedaling drills will burn your legs like nothing else.

    A block won't really do much , but it is good to stabilize the front wheel while out of the saddle with a holder for the front wheel.

  15. #15
    Slow'n'Aero DrWJODonnell's Avatar
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    Quote Originally Posted by Geoff326 View Post
    putting a block under the front wheel while on a trainer will not simulate climbing, except for maybe the position of your body. there is no force that will make your wheel spin backwards which would be felt while actually climbing a hill.
    The position of your body is VERY important and one of the reasons climbing is different than flatland riding. As for force to make the wheel spin backwards? I usually am moving forward on climbs. If I was simulating a trackstand on a climb, I suppose my wheel would have to spin backwards, but outside of that, it is not necessary. Climb resistance is simulated through either the trainer resistance or gearing resistance. I assure you that climbing can be improved on a trainer, but not with a 2 inch block. One needs to simulate the grade to stress the correct areas.

  16. #16
    My idea of fun kensuf's Avatar
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    Quote Originally Posted by BigSean View Post
    Tomorrow my trainer will arrive and Ill be setting it up with one of my bikes. I was intending to do some of my longer intervals on the trainer, like 20 and 30 minute efforts per interval. I have been doing 5 minute intervals on climbs, and today Ill do some 10 minute sets on the road. What should I be doing to increase my climbing and muscle endurance?
    Drawing blood and storing it in a freezer.

    Aside from that, "extended climbs" are about sustained power. 15-20 minute intervals are what my coach recommends.
    Putting the Duh in Floriduh.

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