Training & Nutrition - I have a trainer and no idea how to use it

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blk
10-13-09, 02:18 PM
I don't have any specific goals for my riding right now, but I'd like to replicate the calorie burn of my daily ride on a trainer. I have an older Kurt Kinetic fluid.

I ride about 25-30 miles a day with low to moderate elevation change. I average about 15 mph. What's the best way to translate this to the trainer? Do I need to start comparing heart rate? Can someone ballpark me a workout?

Thanks :)

Carbonfiberboy
10-13-09, 08:36 PM
Well, to start with there's lots of "fun" stuff you can do on a trainer that you can't do on the road. Personally, I use rollers rather than a trainer, but the idea is the same. Mostly, like I said, I do stuff I can't do on the road. So I'll do one-legged pedaling, which you can do on the road, but it's a real PITA on the road and not as effective because of the bike's momentum. Also, I do long, long high cadence drills, up to 45 minutes of uninterrupted fast pedalling. On the road there's always hills or stop signs or something. Same with long tempo rides. You'd like to do 30-60 minutes of uninterrupted pedalling, but you can't on the road.

You can use either power or HR to gauge effort on a trainer. You'll need a rear wheel pickup for the computer, and at least an HRM. Lots of interesting workouts here:
http://web.archive.org/web/20041122185959/www.kevinlippert.com/workouts.php?show=all&CAmenuOpen=on
aham23
10-14-09, 07:21 AM
what helped me was picking up a couple Spinerval DVDs. they gave me the basic idea of indoor training. plus haning out on the board will help too. later.