Training & Nutrition - Training on trainer program

Hello...

Well i got a MTB, i want to start working out with it, but i dont know hoy to get a training program, i found a trainer training program that goes something like this

the code is this one
time(min) - frontRing x rearRing @ rpm
A) 10 - 34x14 @ 90
B) 10 - 44x12 @ 30
C) 4 - 34x14 @ 90
D) 5 - 44x11 @ 50 (Brushing saddle)
E) 4 - 34x14 @ 90
F) 5 - 44x12 @ 30
G)10 - 34x14 @ 50

* warmUp/coolDown 10min easy spin
** trainer 200 watts

Is this a good trainer program, or i have to get a more specific one?

any help i'll appreciate it.

What are you training for, what have you done in the past, and what are your goals?

You've found a set of intervals, which are one type of training.

@ 30 rpms? Yeowch. Sounds even low for MTB. Especially for 10 minutes worth.

What does "**trainer 200 watts" mean? Do you have a trainer that you're using that you know for sure it's 200 watts, or.... ?

There's not much info there to say whether or not this will be a good workout for you (like Eric said, your fitness, your goals... etc). It's "a" workout, but like any workout, it's only one of many that could be in your repertoire.

Hi there, thanks for your posts, well about the "**trainer 200 watts" part, yes my trainer has a graphic that displays the watts against the speed, but is hard to do something like this at too low rpm... actually i get kind of bored ... thats why im looking for another training program.

My goals.. actually i dont know how to get the goals... right now im like "working out", all started about 1 month when my therapist told me to do something of workout and then i decide to quit smoking. But somehow i realize that im not getting anywhere so i started to look for a training program. Yesterday i found a program that is something like this...

15 minutes - Warm up (increasing intensity)
5 x (4min high intensity + 2min low intensity)
5 minutes cool down

Im using a polar watch to determine the High Intensity and low intensity ranges..

Is this OK?

Sounds like this routine could get boring real fast. I find training DVD's very useful to making sitting on a stationary training tolerable. There's even a thread in here about how to get a free DVD!

But, barring that, I would still shake things up a bit. A good routine goes:

5 min warm up
2 30 second sprints (I almost hit MHR on this) with 1 minute rest
***put a 5 minute easy spin rest between each of the following blocks***
2 5 minute 60RPM spins at 85% MHR (max heart rate)
1 10 minute 90RPM spin at 85% MHR
1 10 minute spin alternating 90/60RPM every minute, staying (again) at 85% MHR

85% MHR just happens to be right below my lactic threshold level, which is a good spot to train at. Yours might be different. Good luck with it!