Road Cycling - How long do you ride your Mag Trainer?

... or your fluid trainer, rollers, whatever you use. Also, what type of training do you do?

I'm not a huge milage guy in during riding season, I'd say I ride about 150K a week on average. I get out for two one hour rides (a bit over 30K) during the week and one three+ hour ride (80K-100K) on the weekend.

Last year I didn't really take the indoor trainer too seriously, but this year I'd like to step it up a bit and be prepared for the spring riding. I find riding the trainer quite a bit more challenging on the rear end. I guess being stationary, not getting out of the saddle for hills, etc. really wears on you.

The max I can ride is one hour. I concentrate on mostly cadence work, keeping my rpms above 90 for 5 min warm up and cool down, and above 95 for the rest of the ride. I do 10 30 second "sprints" in the saddle, increasing rpms to above 105 rpms. I also do two "step" intervals where I go up the rear cog in the large chainring, up a gear every one minute for five minutes. I find I need to do something different every five minutes or so to keep from getting bored.

How about you? any other ideas for intervals? strength? heart rate training?

f

Between racing seasons I'd do 30 minutes a day. That's enough to maintain or slightly improve your strength.

Any more than 30 and my brain went numb.

30 minutes for me!

Between racing seasons I'd do 30 minutes a day. That's enough to maintain or slightly improve your strength.

Any more than 30 and my brain went numb.

I guess I should clarify, I do one hour four times a week, not every day. 30 mins a day sounds like it would at least keep you fresh. I was concerned because the hour does really drag, especially mentally.

f

I currently do 1 hour with the HRM, using my HR to determine cadence and resistance.

Get yourself a PS2 or a good action movie and the hour blows by quickly.

Five minutes on a trainer and I'm bored!

i'm bored looking at it

The trainer is my very, very, last resort. I'd rather take a spin class so that the crowd motivates me more. But if you don't have access to a class, then it hard luck on the trainer.

If I do have to go on the trainer, shifting up and down every one or two minutes while maintaining a constant heart rate seems to pass the time a bit faster because I'm not so focused on the boredom...don't forget to have the DVD/TV remote control next to you, too!!!

Oh yeah, max time I've ever done on the trainer is 1.5 hours. I've heard some really insane people ride centuries on them...aaaarrrrgggghhhh!

Boring.

What heart rate you maintain is more important than the mileage.

45 minutes daily if I am not riding.

Heart beat for me (age 64) between about 120-140.

Usse the spinervals video.

45 minutes daily if I am not riding.

Heart beat for me (age 64) between about 120-140.

Usse the spinervals video.

DnvrFox

Which spinervals video(s) do you use? Do you use a variety or just repeat the same one?

I do 30 minutes if I am just pedaling and watching TV. I do 50-60 minutes if I am doing a structured work-out, usually intervals of some sort. I find the time goes by pretty quickly if I am doing intervals and having to reach specific targets or hold a particular effort. I think for some interval sessions a trainer is the best way to go.

Between racing seasons I'd do 30 minutes a day. That's enough to maintain or slightly improve your strength.

Any more than 30 and my brain went numb.

I used to do 38 minutes and it was just too mind numbing for me as well. 30 minutes is just right. I mix it up mainly with gearing, caidence and one leg spins.

I rode my trainer ~4 times last year for 40mins each time. I then decided to get better wet weather gear and rode through winter. Trainers are dull!

CHEERS

Mark

During the off season I'm usually on my bike 4 times a week. Outside on the weekends, and Tuesday and Thursday nights on the trainer. I use a variety of SPINeRVALS videos, mostly in the 45-50 min. range, but sometimes I do the 90 minute one.

The training videos really give the time purpose, and makes the trainer bearable, but I'm outside in most ANY weather. Every minute outside on my bike, even in cold wet weather, is pure bliss, and every minute on the trainer can't go by fast enough.

I use a trainer every other day if I can't get on the road. My usual workout last 50'.

I'm just getting back on the trainer after squeshing my foot and breaking my little toe with a bar bell about a month ago.

In the beginning I start on the trainer 30 minutes at a time for 4-5 times a week. After a couple of weeks I increase my trainer time to 45 mins to 1 hour. It is maddingly boring!!! But, what else can I do? A huge cloud hit the ground here and everything is white with snow and ice, and I ain't taking the Aegis outside in that! I have a TV set up in front of my workout area, and that just barely helps.

... or your fluid trainer, rollers, whatever you use.

... until the show I'm watching is over.

DnvrFox

Which spinervals video(s) do you use? Do you use a variety or just repeat the same one?

I use "Team Clydesdale" (Because I am one) Good basic workout

and

"No Slackers Allowed" (much more challenging than Team Clydesdale

These are much more challenging than just sitting there at cadence spinning.

You have programmed high intensity intervals, programmed "soft-pedal" times, high cadence times (I was up to 160), and continuous shifting of gear ratios. Just the continuous interval gear changes keeps it from being so boring.

I get the heart rate up over 155 with the "No Slackers Allowed" whcih is pretty high for my age.

Anyway, I am getting so that I ENJOY them - how sick can that be!

Today I did 45 minutes at home on the trainer, then this pm 45 minutes at they gym on the Lifecycle. As I said, I am pretty sick! :D

I haven't a clue if these same titles are still available, but I am really amazed at how much more "training" I get from the videos than just pedaling!

Being an introvert I possibly have less fear of trainers than some.

I have a mag trainer and an old (early 80's) wind trainer which requires front wheel removal. The wind trainer is my preference because of its stability.

I usually ride for 1 hour 4 times a week but occasionally increase my time up to two or three hours when the mood strikes. Last winter two of my rides were 40 miles, getting off the bike only to refill water bottles.

Do I get bored? Sometimes, but usually it's a chance to get within myself and ponder life in general. Mostly I listen to music on headphones but often when the music ends I remove the headphones and meditate.

The thing I like best about trainers is there are few distractions such as traffic, road rage, dogs trying to rip my ankles, etc.

Of course, I much prefer riding outdoors.

I use "Team Clydesdale" (Because I am one) Good basic workout

and

"No Slackers Allowed" (much more challenging than Team Clydesdale

<snip>

Thanks... those are both still available, and I figured were probably about the level I'd be interested in trying out.

I can normally handle about 45 to an hour on the trainer, but am the sort of person who really needs some visual or aural stimulation. In the gym at our apartments I'll often time my gym sessions for when there's a good movie on... that way I can cycle through the first hour and do weights through the second. Or I'll take some music down to fire myself up.

I might check out one of these DVDs soon... could be just the ticket I need to take the trainer motivation up a notch. With the cold in Denver at the moment, I can't seem to motivate myself to ride outside either.... :D

Ride to the Spinervals or TrainRight videos and during the warm up, cool down, or 5 minute recovery times, do something useful like floss :)

I ride outside a couple of times a week. I go to a spin class once a week. Only, If I don't cycle three times per week will I pull out the trainer. A few of us in the same club will trade training videos on the weekly ride. Today, I asked a fellow club member over to my house. It is easier to work out with someone. I have my computer magnet on the rear wheel, so sometimes, I'll say...I am going to ride 10 or 15 miles. I will leave the bike up in the living room (bike usually resides in the "bike room"-complete with it's own tv/vcr") until I get the basic mileage. This is usually for recovery days after a hard video or workout outside when my lungs/chest are sore.

Last year when I was training for the racing season, I'd ride the trainer anywhere from 1-4 hours a night, depending on what I needed to do.I'd get in some miles outside when I rode to school, but that was never enough and I didn't feel like being in the bad weather any longer than I had to.


I only did 4 hours once or twice though...it was rough.

4 hours, you have to be kidding me, that must feel like a week. Thats a damn long time.

I ride rollers anywhere from 30 minutes to an hour and ten based on the workout I'm doing. I follow the
Sally Edwards HRM for indoor and outdoor cyclists regime. I do this at least 4 days a week (work and daylight savings preclude outdoor riding) and 2 real
rides a weekend.
Boredom is never a factor on rollers, coz if I'm bored I'm
going down.
Marty

Oh to have the time to do a "spin class"!! With a 60 hour a week schedule I have to fit my riding/training into my early morning routine.

Of course, when the weather permits I am outside on the road putting in "real miles"! Of course that is usually between 5:15 AM and 6:30 AM during the week. I try to ride or get onto the trainer at least five days a week for abut an hour. I use a Tacx BASIC and I LOVE IT!! (well as trainers go anyway). It gives me readouts of cadance, wattage, miles etc. It also allows me to adjust resistance and stay in the same gear (kind of like little changes in grade on the road).

I use a heart rate monitor, so between following the programs I use (they can be gotten off the Tacx web site - www.tacx.nl and monitoring the HR monitor I barely look up at the music videos I have running in the backgroud (or the news or whatever).

I do a variety of training stuff from just spinning, spinning, spinning to work on form to spin-ups and yoyoing to work on sprints. I like the programs from Tacx because they tend to mix it up and keep you focused on what you are doing. I also have the training program from my racint team that I use too.

One thing you really will need with a trainer is a fan to put at your front wheel. After about 20-30 minutes I begin to really get heated up and need to simulate the wind resistance of a real ride.

Hope this helps...Bill

I had my Cateye Astrale (sp?) computer rigged to my back wheel so that the trainer would more bearable. Rather than watching the clock, I can at least keep track of my miles, average speed, cadence, etc. This is motivating if I'm trying to set a new personal best while going through a regular spinervals workout. I always try to do 15 miles (around 52 minutes), which I do anywhere from an average of 16 mph to 16.8 mph.

The past few days with snow and ice on the roads, I've been doing about 1.5 hours on the trainer. I put on a movie and do intervals. I try and keep pace with the movie.

So, for instance, with the _African Queen_ the other morning, I really cranked when they went down rapids or other fast-paced scenes. Basically, did high cadence during slower parts of the movie and, finally, went into the highest gear every once in a while to push myself to VO2 max.

The whole thing works OK. It passes the time on the trainer. Still, even if the weather is down near 0, as long as the roads are clear, I'd much rather ride outside.

I had my Cateye Astrale (sp?) computer rigged to my back wheel so that the trainer would more bearable. Rather than watching the clock, I can at least keep track of my miles, average speed, cadence, etc. This is motivating if I'm trying to set a new personal best while going through a regular spinervals workout. I always try to do 15 miles (around 52 minutes), which I do anywhere from an average of 16 mph to 16.8 mph.

I do the same thing with my Astrale. And I put on the HR monitor as well. I am hooked up to the gills with data. I use it all to target sppecific HR zones and cadiences. I love the tech side of using a trainer, but Damn they are dull.

Riding my trainer in-front of the T.V. makes a world of difference for me. I ride for 1 hour and twenty minutes a session, 4 days a week, and on the fifth day I play hockey (it's the Canadian in me!!). Having something like a T.V. to take your eyes off the clock really helps and makes the ride bearable. I concentrate mostly on my form and cadence when spinning. I try to make things exciting by increasing my speed and gearing up at the commercial breaks of the programs I'm watching.

Nothing beats the real thing though!!! Gives you something to look forward to doesn't it?

Does anyone see their heart rate climb if sitting straight up in the saddle while maintaining the same cadence?

<snip>
I try to make things exciting by increasing my speed and gearing up at the commercial breaks of the programs I'm watching.
I've been doing the same thing. Makes the whole thing much more bearable! I've been trying to concentrate a lot on form, and then spend the ads building up the heart rate (and unfortunately the sweat...)


Nothing beats the real thing though!!! Gives you something to look forward to doesn't it?
Damn straight!

Does anyone see their heart rate climb if sitting straight up in the saddle while maintaining the same cadence?

Yes, it will go up on me maybe 3-5 bpm when I sit up. I watch the HRM and speed constantly, try to keep it in a narrow target range (65%, etc) to relieve the boredom. That, plus a good Muddy Waters CD did the trick today anyway!

fore0121, Canadian eh. I rode some with the Thunder Bay club around labor day weekend. Great bunch.
I own a fluid trainer and ride it about three to four times a week for an hour per session. If you just stare at the wall and ride, I absolutely guarentee that you will be bored ****less. I pop a TDF tape in the VCR and try and mimic the pace there setting during the race. In doing so I can get my heart rate up as high as 170. When they do the interviews bettween races, I just spin and bring my heart rate down to 120 or so. Watching the races and riding releaves the god aweful boringness of riding the trainer and makes it somewhat bearable. As a result, come spring I'll be able to rip peoples legs off as I'll be in alot better shape then they will be.
make it fun and you will succeed.

Jim