Training & Nutrition - Stationary Interval Training

Hey all-

I'm a 23 year old college student looking for bike workouts that will get me road ready. I am just getting out of a one-year layoff from a random neuromuscular virus ( I have gotten the OK to pick up cycling from my nuero and GP) . Problem is, most books start out from a "you're already road- fit" stance...and I need to start from square one. I have an old steel Serotta and a CycleOps Mag trainer, and I for the past few weeks, have been riding 2-3x a week for 20-30 min, switching gears every now and then. I HATE RIDING INDOORS, but I don't want to get dropped like a brick either in group rides.

Does anyone have hints on how to get fit indoors so I can hang with the roadies outside? I'm 5'5 125lb (so it doesn't look like I haven't been doing anything) but cardiovascularly...wretched. And I need to start out slow....

Thanks!

Jen

it's the summer (at least in the northern hemisphere)! why would you want to train indoors? just head out on the bike...forget "training" and just get used to riding again.

If you're starting from scratch, get a heart rate monitor and figure out your zones. Mostly keep your HR in zone 2 to begin with. Try to increase your weekly riding time 10% per week, indoors and outdoors combined. Try to perfect your pedaling. Everyone is different, but I find I can ride for up to 1.5 hours at a time on my rollers without going mad. It helps to listen to the international news so you get really p1ssed off. Takes your mind off the boredom. Buddhist meditation CDs are good, too. Well, music is OK, too. ;) If you can read, you're not concentrating on your pedaling enough.

Indoor riding should be considered as a form of torture, and probably is used on "enemy combatants" by our law abiding government. :rolleyes: Just go out and ride. There always be someone faster then you.

Hey all-

I'm a 23 year old college student looking for bike workouts that will get me road ready. I am just getting out of a one-year layoff from a random neuromuscular virus ( I have gotten the OK to pick up cycling from my nuero and GP) . Problem is, most books start out from a "you're already road- fit" stance...and I need to start from square one. I have an old steel Serotta and a CycleOps Mag trainer, and I for the past few weeks, have been riding 2-3x a week for 20-30 min, switching gears every now and then. I HATE RIDING INDOORS, but I don't want to get dropped like a brick either in group rides.

Does anyone have hints on how to get fit indoors so I can hang with the roadies outside? I'm 5'5 125lb (so it doesn't look like I haven't been doing anything) but cardiovascularly...wretched. And I need to start out slow....

Thanks!

Jen

If your cardio is wretched, you will get the most benefit by simply going out and riding. Make sure you don't ride too hard - it's okay to be a little out of breath at times, but you should generally be able to talk pretty comfortably.

If you want to get technical, you can do a field test (either the carmichael one or the 2x20 one), which will give you very good HR zones, and then you can train in those.

the reason I am on my trainer is because it is quite difficult to find someone to ride with. with the condition that i'm dealing with, it would not be wise.....ever....for me to go out alone...at least at this point. I've got the iPod rocking out, I just want to make sure that I'm not doing anything stupid. I got on the trainer last night for twenty minutes and wasn't pooped, but definetly out of breath, even just at a steady easy spin. its gross.

jen

my legs are extremely weak (in addition to my lungs) and riding outside means i have to deal with hills... i'd like to get decent on the trainer so that when i encounter a hill on the road...i'd actually like to have the power to get UP the thing.

Jen, what about a short loop through the neighborhood? something where someone can expect to see you after 5-10 min? This will get you into shape and also build your confidence. Also, talk to the people at your local bike shop--tell them your deal and see what they can tell you about events, rides, groups that would fit your needs.

I agree with ericgu. Knowing your limits is probably very important and HR mon. will help with that. You can do your tests on the trainer to start...

and whatever route you decide, keep riding...

my legs are extremely weak (in addition to my lungs) and riding outside means i have to deal with hills... i'd like to get decent on the trainer so that when i encounter a hill on the road...i'd actually like to have the power to get UP the thing.

There is nothing wrong with riding on the trainer. They are made for a training tool. If you need to build strength in your legs then the trainer is a good way to do without overloading too much. I used (use) the trainer to help heal tendonitis. I find that when I ride outside, as you say, the hills and headwinds always add stress. Although stress is a good thing, in that muscles get stronger from breaking them down, a weak muscle can be damaged with too much stress. As stated above, if you can find a small flat stretch of road or loop around your town, you can also pedal that. Stay away from the windy days though. Keep us posted on your improvements:).