Training & Nutrition - Question on roller usage
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03-07-08, 05:43 PM
I'm starting to build up my mileage (saddle time) and I'll be using the rollers with some outside time plus weights.
The bike I'll be using on the rollers doesn't have a computer so no mph or cadence. I can normally keep a cadence above 90 rpm. How can I do intervals on the bike? Please no suggestions of counting my rpm for 10 seconds and multiplying as I can't do it (I've tried). Also it will be a while before I get the computer back on the bike.
03-07-08, 06:03 PM
I do intervals by my HRM and the watch portion of the HRM. I get my heart rate to 140 and hold it there for 3 minutes and then watch it drop to 110 in less than 1 minute and 30 seconds and do it again. I change my gearing and increase the cadence to get my heart rate up. I still have my cyclometer though.
03-07-08, 08:13 PM
I do intervals by my HRM and the watch portion of the HRM. I get my heart rate to 140 and hold it there for 3 minutes and then watch it drop to 110 in less than 1 minute and 30 seconds and do it again.
Good, I have a HRM but I won't use the 140 measure. If I road at 140 I wouldn't be able to stay up on the rollers. My normal HR while cruising (about 19 mph, not is a pace line) is int he 160's.
Tomorrow I again attack the rollers, 1.5" of rain and flood watch. There goes Sunday's ride out the Sourlands (I'd have to cross the flood plains).
03-07-08, 08:13 PM
I change my gearing and increase the cadence to get my heart rate up. I still have my cyclometer though.
More gear, higher cadance. I know i'll be fit when i run out of gear and cant get my HR up to Max on gear inch and cadance.
It'll be awhile till that happens. :p
03-07-08, 11:14 PM
A really simple thing that requires neither HRM nor computer is Tabata intervals. In a pretty large gear, pedal as fast as possible for 20 seconds. Then spin easy for 10 seconds (switching down to the small ring is good). Repeat 8 times for a total of 4 minutes. The idea is to go as hard as you can for the 20 seconds each time. Well, not quite as hard as you can. You'll get the idea. Fixes you right up. Warm up well before, and then have a nice spin after. You'll need a large clock with a second hand in front of you or some such.
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