Road Cycling - Indoor Training Programs

Being the dedicated rider I am :roflmao: I have endeavoured to keep up my riding through the winter months using the indoor Mag trainer. I basically only have two workouts, one which adds greater resistence to build cardio and legs and the second to just work on my cardio.

I am now bored with my programs and need to expand my library of work outs.

Can anyone offer 60 - 90 minute indoor programs for both cardio and strength?

Here is a 45 minute program - all to music

1. Warm Up
2. Speed - high cadence 90+
3. Hill - low cadence ~70
4. Speed - high cadence 90+ for appx. 6 min
5. Hill - low cadence ~70 and appx 1 min of really high resistance
6. Speed - high cadence 90+ for appx. 6 min
7. Hill - low cadence ~70 and appx 1 min of really high resistance
8. Cool Down

This is based on a studio cycling program called RPM - If you have a gym nearby that offers it I would try it. Good music, good program, and you can have a goal of trying to keep the same cadence as the instructor - which is tough to do.

Pedal On...

G'day, wattsy,

when I read this post I thought 'oh yeah, poor bloke, imagine being a cyclist in Alaska, or canada, minesotta (you get the picture...somewhere wet & cold during winter)...then I looked at the screen name....ya big girl!.....cold, melbourne in winter?, what year are you talking about?....geez wattsy, it hasn't been wet, (5 year drought), I can only remember about 2 nights where the temp ahs got to 1 or 2 C.......waddaya doing......I did 1400km in June, 1852 in July & 300 so far in Aug.....all on the road & the majority either before or after work!.......wattsy is a woosy, wattsy is woosy, wattsy is a woosy!.....LOL

but...having said that, theres not to many ways to make a mag/windtrainer workout interesting. Assuming that you're actually training for something, (the Woosy games perhaps?) you will have goals. The trainer workouts should mimic what you might do on the road. Ie Aerobic, recovery, Interval, strength type workouts. Obviously you can vary the intensity with gear changes & resistance levels. Try to keep the cadence at a reasonable level Ie 90+.How do you keep from getting bored?.....I have my ipod, CD's videos. A favorite workout is a DVD of the 2002 TDF. goes for 2 hours...I mimic whatever the riders are doing....the sprints are a killer!. You might check out & see whether your local gym has a 'spin class'. They are something abit different, (& sometimes the perve factor isn't bad either!)......wattsy, wattsy, wattsy...I'm looking outa the window now....14c...a bit overcast...GET ON YOUR BIKE...ON THE ROAD!!!,

ya woosy

Hitchy PS. you CAN'T jusify a new bike for the trainer!

I found this workout from a local cycling club... I haven't tried it out yet, since it is still summer here, but plan to try out this "winter" (it really isn't that bad here either, just gets dark sooner). It's definitely worth a try!

Indoor Interval Training (http://fasttandem.com/Intervals/Intervals.htm)

KosCycle...Thanks very much for your program. I'll definitely give it a try.

Hitchy...Mate, I'm a delicate creature who doesn't particularly enjoy having my goolies frozen. Now, I know we Aussi 'blokes' are supposed to be made of steal, but some of us actually have a nervous system that tells our brain when things are bad. In the case of cold morning/night rides, the brain has an issue.

So taunt me all you want, but I'm comfortable in 'woosyness' given that I have a television, cd player, drinks, food and vids to watch while I'm riding (my wife periodically checks that I have everything I want). I also stay warm and dry in the comfort of my garage, without having to worry about some moron in a car running me over in the dark...BUT I'M NOT DEFENSIVE!!!

Yes I am a woos, but a comfortable one..... :p :D

Chef jmr, ur a legend. Thanks heaps!!