Training & Nutrition - Stationary bike.....what should I know?
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12-18-05, 06:01 PM
I just purchased an indoor stationary bike to use during the winter months. Can anyone tell me what I should be shooting for as far as RPM, mph, pace, etc.? I felt like I got a good workout when I rode it the first time for 37 minutes and rode over 11 miles and burned 425 calories at a resistance level of 4 on a scale of 1-10. What else do I need to know? Thanks in advance for your helpful responses!
Riding an indoor trainer is different from riding outdoors, the time and distance aren't really the same.
I prefer to use a heart rate monitor for indoor training. There are several training programs that are based around heart rate zones.
Keep your RPM up (aim for at least 80+) and use a heart rate monitor to judge effort.
Speed, distance and such have nothing to do with reality on a stationary trainer, so ignore those.
If you have the same HR indoors as outdoors on a typical ride, then you're getting roughly the same benefits. I'd probably get a nice big cooling fan to place in front of me as well.
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