Training & Nutrition - Motivation on a trainer?

I received my rollers last night, I just put 8 miles on them today... its so boring! I have no problems riding 20+ miles outside, its so fun, so much to look at, and a destination to reach.

What keeps you going when on your indoor trainer? I cant imagine myself doing more then 10 miles a day (if that!) on these rollers, its just so boring riding inside!

I have yet to use my trainer this year, but previously what has kept me motivated is thinking about how much fun I am going to have in the spring. There is nothing worse than going out on the first nice day and not having biked all winter long. As we all know, it is much easier to maintain muscle than it is to build it from scratch. One thing you could do, Joe, is cross-training. Going for a fast-paced walk helps keep the lungs in shape. Cycling is so muscle specific that it is hard to replicate the workout without using a trainer. So, all that said, my advice? Heck, I don't know. Go for a nice ride in the snow.

P.S. Last winter while watching TV during a ride on the trainer, I tuned into a Lance Armstrong special. I have never had such a good workout.

Are you doing straight riding or intervals, Joe? Intervals are a little more interesting because you're not just riding for the heck of it, you have a purpose to go for.

If you have riding buddies, invite them to come over with their trainers and ride with you. I ride with a medium-sized group of people and that helps the time go by because you can talk inbetween intervals.

Try a cycling movie? Music?

Well, maybe some of this will help you...
velo

Joe

I agree with the others that you have to make the workouts interesting by doing intervals and changing the tempo frequently. I actually enjoy riding the rollers now as I feel like I am getting a great workout with them. The other thing to remember about rollers is that you will not do the same type of mileage as you would outdoors with the same type of effort. You have to work a lot harder on rollers than you would outside as they do not carry forward momentum (especially if you have a resistance unit). Don't get discouraged by this. If you can ride 40 minutes on rollers you are doing very well and it will be more than enough of a workout for you.

I noticed in one of your recent posts that you were looking at getting a HRM. This is another great tool to have when riding rollers and not just from the standpoint of being a serious fitness tool but it's great to see the numbers rolling by. We humans are easily distracted by such simple things.

I also find that riding the rollers with music on really helps the time go by. Pick something that you have not heard in awhile or that is not quite as familiar and then you find yourself paying attention to the words or the music instead of the time going by. Familiar music does not work as well because you already know what is coming next. It's fun to be surprised by new music.

Hope this helps and good luck! Just remember to make them fun.

Mike

Try putting on some cycling videos such as the TDF,or MTB championships.

Also as someone said, having a specific workout to do helps, because you have to do the timing etc., and you're getting feedback to think about.

Last winter I tried watching cycling videos. That kept my interest for a while. Then I tried music. This winter I'm watching my HRM and doing intervals, climbing, sprints, getting my HR up to a certain number then recovering, and spinning (which I really need to practice) while listening to music.
My biggest problem is getting the motivation to just get on the bike. I make excuses and find other things to do. Then feel like $h!t when I don't ride. :( But once I get going I usually do at least 12 miles.
When the weather cooperates and I'm riding on the roads I do at least 25 miles. But 12 is better than 0. ;)

Joe, get a fan and put it in front of you , blowing wind in your face,put on your discman or mp3 player and crank it up loud !

I'm glad you asked this question Joe, I'm worried about the same thing. I ordered a Cycle-Ops Fluid trainer that's supposed to be here Monday. I sure hope it's at least a little more fun than the treadmill! :) Can't possibly be worse.:eek:

I am so glad we are still, uncharacteristically, snow-free! Here it is, January, and I'm still riding outside!:D -- Sorry, Joe. I guess that doesn't help you any . . . but talk of boring, indoor training makes me that much more grateful for our good fortune with the weather this year, and I can't help but share my joy.:roflmao: -- Anyway, when I started riding a couple of years ago, I used a stationary bike in the winter . . . Had it in front of the television and usually watched an hour of news. The only thing that kept me motivated was the desire not to be totally out of shape by spring. For me, I found that getting into a habit of working out at the same time every day helped for some reason.

Last winter, I gave up on the stationary bike, joined a gym and did 4 to 6 spinning classes each week. I found that I worked harder and enjoyed it more . . . So, you might do as others suggested above -- invite some friends over, play some good music, have someone direct the session, making sure that they yell at you once in a while to "push it harder, people!"

I do feel for you . . . Good luck getting through the winter.

Wow, thanks everyone! I did 30 minutes on the rollers today listening to music, the time went by very fast! I think my next purchase will be a big fan, then a HRM for better training :)

Originally posted by Joe Gardner
Wow, thanks everyone! I did 30 minutes on the rollers today listening to music, the time went by very fast! I think my next purchase will be a big fan, then a HRM for better training :)

I have enjoyed the HRM, as I think it is very interesting to see the correlation between increased exertion (or what you think is increased exertion) and an increase in heart rate. Also to see the improvement so that the same exertion produces a lower heart rate than previously. Sometimes I get fooled as to what exertion level and/or cadence will increase the heart rate. Also, I enjoy sprints and seeing how high I can get the heart rate. But, darn!! It still is nowhere as much fun as riding my bike outside!!

Joe. Music and the heart rate monitor gets one motivated. I was suspicious that trainers are worthless. Well, if you keep track of your HRM, you know it isn't. That gives me motivation. Plus music. Something rowdy, keeps up the cadence. A fan makes you think you are riding in the breeze. Keep thinking how unmotivated you will be in the Spring, if muscle tone is gone.

I usually set up in front of the TV. Tonight will be MNF. Usually last about an hour before I call it quits tho. It's kinda mindless but keeps me occupied.

Try reading the obituaries and notice how many people younger than yourself have "passed away suddenly".

Works for me.

Grim but true. :eek:

Louis

The HRM is a big help on the trainer. It allows you to do real interval training -- and intervals are much more interesting on a trainer than LSD rides.

I've been listening to '60s garage/punk [you know, the Seeds, the Standells, the Shadows of Knight, ? and the Mysterions] on my trainer lately. When I get to the Seeds' "Pushin' too Hard," I push REAL hard [53x16 as fast as I can pedal with my hands in the drops] for the length of the song.

I think I'll be humming in the sprints next summer. :)

I've been alternating between the garage punk of today and the 70's and 80's rock bands of yesteryear. It seems so nostalgic that I feel like I should be riding my tricycle when I listen to bands like Wings, Kiss, Def Leppard, April Wine, etc... It's kind of fun to pull out the old stuff and listen while riding. Somedays I'm not sure if I am riding to train and listen to music or if I am listening to music and just ride while I'm listening?????:)

Wow, something I have experience in ........

Like everyone has said music does it, but I also have the TV on with no sound - just as something to watch, and a Cyclerobix vid came with the Cycle-ops trainer I bought and the vid is half-decent and I get a good interval work out.

Happy pedaling to you Joe....


Anastasia


I LOVE my bikes....

Music to really get me psyched up for some heavy cadence, Lenny Kravitz, especially "Fly Away."

I gotta get me one of these!

http://www.performancebike.com/shop/Profile.html?SKU=14408

I tried the Cyclerobix video that came with my Cycle-Ops trainer a couple days ago too. It really does make the time go by quickly. Your riding with about ten other people and someone is telling you what to do the whole time. If you can get ahold of one of these videos, it really helps.

Originally posted by MtnBikerChk
I gotta get me one of these!

http://www.performancebike.com/shop/Profile.html?SKU=14408

Does anybody have a program like that? Like the ones they make for your PC where you can make your own course? I think it's a pretty neat idea, but do they actually make the bordom any better?

velo

Joe, like you I live in a place that's covered in snow right now. I've discovered that the muscles used in cross country skiing and the ones that are used biking don't even talk to each other, much less cross train. So I have to use a trainer, too, if I want to do any early to mid summer centuries. I have a boom box in my garage and use a HRM to do intervals. The rowdier the music, the better the intervals. This winter's biking motivation: doing the Sierra Century in early June without stopping on Slug Gulch. (one helluva hill)

To stay interested in riding indoors I make sure I have either a good bike race tape to watch or a concert tape or a good CD. I also do not spend hours on the trainer at a time as a matter of fact, one hour is the most I will ride at one time and that only happens once MAYBE 2 times a week.

Like most of you, I too can only spent about 60 minutes on my trainer. I have found that watching a movie (cycling movies are the best, and Tour de France footage) keeps me more motivated and makes the time fly by. If I don't have that, I get bored real quick.

Well I guess Im different a day without riding is like a drunk without a drink. I mix it up between my rollers and my trainer and watch tv or listen to tunes. When I do get to go out Im in good shape and no sore butt.When its above 40 im out.Like last friday and saturday. I look at it this way Im glad to be on my bikes regardless. RIDE ON PEOPLE.:)

Check out the Spinervals video series. Great workout and they really make the time go quick. They have about 8 or 9 videos. I have 4 of them and alternate them every other day when I use my trainer. This adds a lot of variety and I never get sick of the same video. I will be buying some other videos soon to add to my collection. Another plus is that they will be coming out in DVD soon.

Brian

Existing in Winter-peg (i.e., Winnipeg Canada) makes the best option rollers. I ride about 20-hours a week, with my long rides ranging from 4 to 7-hours. Like everyone I blast my ipod most of the time, but watching the Tour (97-2006) helps pass the time. I have found the best distraction however, has been riding out of the saddle for endless hours. Get bored and you will fall off! I also switch from the mountain bike to the road bike every other day to keep things fresh.

Keep the rubber down,

CXFREAK!

I have my bike set up in the basement in front of our boobtube. On my days off, I have been watching movies and stop about every 20 minutes to stretch. On the mornings when I have to work, I spend between 30-45 minutes doing commercialvals. I have a HRM and keep my HR at 70-80% and maintain a cadence of 75 when watching the movies. When doing the comercialvals, I focus only on the cadence getting it up over 110 during the breaks and then down to 60-70 for the show. I haven't tried music yet, but that might be a unique change of pace..

I have rollers and a trainer. Without a doubt, both are BORING without distractions. I like to surround myself with as many distractions as possible. The previous posts have pointed out some excellent diversions.

Personally, I have kept myself most amused on my rollers. I ride about 4 feet away from the TV with some sporting event on. Pretend that your effort directly impacts the success of the team, cyclist, etc. you are rooting for. I also blast some music on my Ipod. I find that death metal does the trick. Try drowning pool, system of a down, etc. Next, wear a heart rate monitor and try to keep yourself in different heart rate zones at different times...or try to regulate your breathing and watch how you can affect your heart rate. You can also play with your cycling computer as a nice diversion. I find that it also keeps me motivated to keep careful track of your fitness gains so you have something to work at day after day. Finally, if all else fails and you can't stand the boredom, drift from one edge of your rollers to the other and try to get as close as possible to the edge without falling off.

But, I find that the best way to stay motivated on rollers or a trainer is with good old imagination. Plan a ride or race in the spring and imagine how fit you are going to be and how you are going to smoke everyone because of all your work now. If you plan to race, feel free to yell at the imaginary competitors you are leaving in your dust. Does anyone else yell things at themselves or imaginary riders while they train on rollers and/or trainer...or is that just me?

This may sound pretty stupid, but what keeps me interested on the rollers is pedalling. Someone once said (I can't remember who) that what separates the champions from the rest of us is concentration. Constant concentration on what they are doing. So music is nice, but I don't "listen" to it. I try to pedal perfectly. Every revolution. I find that amazingly difficult. You know, you don't want the slightest variation in the sound of your rollers. You want a completely continuous, smooth hummm. You shouldn't be able to hear yourself pedal. Maybe I'm just a klutz, but that's hard for me, and it keeps me interested.

Also, I try different pedal strokes and different body positions and watch my HR variation. I try to find the exact position and pedal stroke that gives me the most rpm in a particular HR and gear. And try various gears while holding the speed the same and watch your HR and leg strain vary. You can learn really a lot about riding efficiently that way. Straighten your back, relax your shoulders and hands, and watch your HR drop 3 beats. You'll also need a cadence function on your computer to get the most out of the rollers.

Unlike Machka, I draw the line at 1:45. I just refuse to do it longer than that. Over that edge, I fear, lies The Dark Side.