Training & Nutrition - Trainer Time
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02-21-06, 08:06 AM
On those days when I don't feel like getting cold or wet or just don't have time to ride in the daylight I use my trusty indoor trainer. I actually like the thing. It's great for lots of different training exercises but the problem is it just gets so BLOODY BORING after anywhere from 30 minutes to 60 minutes. The longest I have been able to do is about 100 minutes at one time for low intensity endurance training. At least I have Olympics to watch these days and it is inspiring to ride while watching the Canadian Women's Hockey Team kick A**.
How long do you usually use your trainer/roller at a time and how do you pass that time?
I ride it anywhere from 30 minutes to two hours. It all depends on what workout I have scheduled for that day. For base miles I just do 2/3's as much time on the trainer as I would do on the road. I figure that equals about the same since on the trainer I never get to coast.
To pass time I try to put in a good adventure movie. Something that takes my mind off of the time. Either that or I'll put in a copy of a bike race or something like that. For the 30 minute to one hour days I just watch a sit com or something.
Stop thinking of the trainer as something that is only good for low intensity base miles. If you are slogging along spinning aimlessly, even watching a movie, a trainer can be mind numbing torture and probably isn't doing much for your fitness. The key is variety, make each workout have a purpose. And this is another topic but don't believe the old bromides about only spinning at a low heart rate during the winter base building period. My coach has me doing a mind boggling variety of routines that never bores. Some days are low intensity recovery, some are lower cadence hills grinds and many are pretty intense. Most workouts are about an hour, including a warm up, and the longest is 90 minutes. For example one I did recently: 290 watts for 3 minutes, 30 sec rest, 300 watts for 2.5 minutes, 30 sec rest, 310 for 2 min, 30 sec rest, 320 for 90 sec, 30 sec rest, 330 for 1 min, 30 sec rest, 340 for 30 sec. After a spin of several minutes I do it again. I finished with a set of 400 watts for 45 seconds with a 2 min rest done about 6 times. These aren't spirit breaking and in that hour there is only about 20-30 min of intensity. The varying interval and rest lengths keep your mind occupied and the time really flies. Keep track of your wattages or speeds etc., mark the dates and review periodically to see progress. So my advice is to incorporate variety and intensity so you emerge from the winter more fit.
park - that sounds like a pretty cool workout. Just out of curiousity what is your cp30 wattage?
02-21-06, 10:41 AM
Park is very right. Thats why I'm in spin classes for variation, 'competiveness', inspiration, coaching, and energy from the music.
I will sit on a trainer easily for 45 minutes - hour. I'm one of those easily amused folks that just love the 2D aspect of trainers. I have a thing for boring (another word for simplistic) things and this is one of them. To pass time I will watch something that is inspirational and with few interuptions such as commercials. Even documentaries are highly interesting. Things such as marathons, bike races, nature docs., science stuff that asks for attention, football even. Anything to immerse you into the screen. Adventure movies are my favorite also, those are a great idea for long times on the trainer. People use personal music but I'm not a technology wiz or owner of much stuff so I don't use it.
For the extreme times in weather or trainer time I will sit on one for 2-3 hours. The key is never alone or in a bad mood... (thats for weight lifting :)). The times I do this group sessions are with a friend, cycling team, or in spin classes. Something about having people around with the same goal and mindset is absolutely great.
I know some powerful minds though. One of my cycling buddies will sit in a spin room for 4-5 hours with some other people for the fun of it. Or spend a grueling 2 hours on a trainer with an I-Pod and nothing else. Easily done for her. It's amazing.
We all need willpower and personally I think the trainer is a great way to get it. Patience too.
At my last benchmark test one month ago by cp 30 was 280. I am an average, possibly even below average, 45+ master, but I'm improving.
Thanks, I was just wondering how much you were doing the intervals above and below your cp30.
Last I heard 280 was nothing to take lightly. I'm 15 years younger and my cp30 is only 20 higher. I need to check it again though. I probably weigh more than you do too.
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