Training & Nutrition - trainer workout help

I need a good trainer workout, I'm trying to get on the trainer after riding outside for the past week. I'm looking a battenkill this year in the junior 17+18 class. The past workouts on the trainer I've been doing are 45min long. I've been doing one song(3 min) about 3/4 resistance on my new mag+ at a somewhat hard tempo and resistance, than one song (3 min) full resistance dropping 1 gear hard. I did probably 14-16 reps than a 10min cool down. I feel like I'm getting faster and stronger, i increased my average over a 50mile from 22.1 to 25.8mph after two times on the trainer. I feel like i need something different to throw into the mix. I don't have cadence or a hr monitor.
thanks - Hansel

I need a good trainer workout, I'm trying to get on the trainer after riding outside for the past week. I'm looking a battenkill this year in the junior 17+18 class. The past workouts on the trainer I've been doing are 45min long. I've been doing one song(3 min) about 3/4 resistance on my new mag+ at a somewhat hard tempo and resistance, than one song (3 min) full resistance dropping 1 gear hard. I did probably 14-16 reps than a 10min cool down. I feel like I'm getting faster and stronger, i increased my average over a 50mile from 22.1 to 25.8mph after two times on the trainer. I feel like i need something different to throw into the mix. I don't have cadence or a hr monitor.
thanks - Hansel

Get a HR monitor. Learn how to use it. Train with it. If you want to spend the cash, and are serious, a power meter may be the way to go. You can do a lot with a HR monitor, though.

It's good you're getting stronger, and the speed increase does attest to that. Just don't expect 26 mph on a mag+ (read: linear resistance) to be 26 mph on the road. It would be better if you could equate speed to power...found the mag+ curve (http://www.google.com/search?hl=en&q=mag%2B+power+curve&aq=f&oq=&aqi=g-p1), but not the equation (top result). With a road machine, eg, the equation is available, and a reasonable translation is possible.

http://www.turbotraining.co.uk/ - should keep you busy for a while!

I have a Kurt Kinetic with Watt Computer. It's such a good trainer, I actually enjoy turbo sessions :D I'll never choose it over a good pedal outdoors though!

One fun thing you can do on a trainer is muscle tension intervals, but you need an HRM, you need to know your LTHR, and you need to know your cadence, but you'll need that anyway if you really want to race. MTI = pick a gear and resistance that has you turning 50 cadence at 90% of LTHR. Do 3-4 sets of 10 on, 5 spin. Another good trainer workout is Tempo: 70 cadence again at 90% of LTHR. Do 2 sets of 15-30 on, 15 spin. Both these are easier to do on the trainer than outdoors because of no interruptions.

what do you think would be more beneficial, a HRMr or a cateye comp. with cadence? thanks for the help, and looks like a good site for workouts

edit- wow this is a great website, i was actually thinking about how they should have one like this, great

Hansel-

I'd get the HRM. Doesn't have to be fancy, just one big number, but it has to be reliable. The Cateye Astrale is only $30 at Performance. This place has good prices:
http://www.heartratemonitorsusa.com/all-monitors.html

the vetta V100 is a dam good HRM. Get it at performance. Im getting ready to order my 3rd for a new mountian bike.