Treadmill workouts - How to get best riding benefits?

[CyLowe97]

Questions regarding some winter training. I have a treadmill and like using it much more than my cheap-o bike trainer. The treadmill has variations for incline and speed, does a warm up / cool down for the different programs, etc.

I know it's not working all of the muscles that are used when riding on the road, but I like the aerobic workout I can get. I mix up the routine to keep things fresh, sometimes doing more speed and sometimes doing more incline with lower speeds.

How does this 'translate' to riding? Does the speed workout get more aerobic attention and the incline more muscular attention? How does each fit in with some aspect of riding (i.e., distance, speed, ability to climb, etc)?

Thanks!

[Az B]

You'll help develop your aerobic abilities, and it's probably great for your overall fitness to crosstrain a little during the winter.

But what will it do for your biking? Not much, unless your aerobic capacity is quite low.

Az

[Pedal Wench]

I use a treadmill since I hike as well as bike. I've found that doing slow but very steep inclines helps the same muscles that are used for bike climbing. My treadmill is made for hikers, with an incline of 25%. An hour and half of 2.5 mph at 25% incline is quite a workout!

[Enthalpic]

Steep and slow adds strength; flat and very fast simulates higher cadence work.

Personally I love to time trial 10,000m (6.2miles) during the winter, it's a great workout in a short period of time.

Ignore the people who say running won't help... it really does and it prevents muscle imbalances that can cause patellar tracking issues. It also builds up your bones and increases ankle stability.

[akarius]

I find that running has helped my breathing more than anything else. I do not think it made me any stronger but it definitly helps my endurance.

[Starclimber]

I use a treadmill since I hike as well as bike. I've found that doing slow but very steep inclines helps the same muscles that are used for bike climbing. My treadmill is made for hikers, with an incline of 25%. An hour and half of 2.5 mph at 25% incline is quite a workout!

Yep, and put on a ~25 lb. backpack while you're doing this. I found that I adapted to slow incline workouts pretty quickly, but steep and fast was too hard on my hip flexors and tendons. Adding the pack solved both problems.