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  1. #1
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    how's this trainer routine?

    ok, so when I was in my teens I rode road bikes a lot, compared to the average joe anyways. I bought a decent 21-speed GT mountain bike in 1998 and basically never rode it. I am 32 years old and about 260 pounds now, at 6'0, so I have quite a bit to lose, but my primary goal is simply getting in better shape. cardio-wise, I am a mess. If I lose weight in the process, so be it. I would also like to ride outdoors starting in the spring. my local area is rather hilly and I dont have a car rack yet, so travel to local flatter sites isnt a possibility yet (and trying to ride any kind of hill is out of the question given my current fitness level)

    got my trainer 2 weeks ago (cycleops mag+) and was barely able to stay on it for 10 minutes in a middle gear at like 60 cadence. have been riding 3x per week now, day off in between.

    today I was able to ride 15 minutes, and it looked something like this: (trainer set to max resistance for whole 15 mins)

    5 minutes - 18th gear @ 70-80rpm
    1 minute - 21st gear @ 80rpm
    1 minute - 18th gear @ 80rpm
    1 minute - 21st gear @ 80rpm
    1 minute - 18th gear @ 80rpm
    1 minute - 21st gear @ 80rpm
    5 minutes - 18th gear @ 80rpm

    is this reasonable? where should I go from here? longer "hard" intervals, higher rpm, longer overall ride time? a little of all? any help is appreciated. being out of shape sucks.

  2. #2
    Pack Fodder bigchris603's Avatar
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    I am the same hight ( 6' 1 ) and weght 260 +/-. I can ride my trainer for 45 at a time, at that point I am bored out of my head. you would be better off using a lower resistance setting and riding or about a 1/2 hour 3-5 times a week. Do you own a heart rate monitor? if you ride at 50-70 % of your max heart rate, you will in prove your cardio and help you loose weight, just be sure to warm up and cool down for 5 -10 minutes. Your cadance looks good you could try to bump it up to 90 - 100, wont help much now but come spring you will feel it on the hills. I live in a hilly area and I use them for intervals. Just keep at it and you will inprove, your weight should not be a major limitation in riding, just keep in mind that you may be slower but you will get stronger and as you loose weight you will get faster and go further.

  3. #3
    Banned. Mr. Beanz's Avatar
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    60-70 rpm is way too low for a trainer, and max resistance is not good. If you want to get in shape, ease up the resistance and go for high rpm, like in the 90's. You'll go longer and benefit you body more.

    What I do when I have to use a trainer, thank God I'm in Cali!

    10-15 minutes light gear, sight seeing effort(39-17 gear on roadie).

    2 intervals at a 60% max dffort....One or two minute intervals to warm up. Esae up and relax for 3 minutes between intervals.

    After I'm ready I do one minute intervals at Max effort! (53-13 gear on my roadie). You'll wanna puke, but you got 3 or 4 minutes to recover for the next one. Ease back up to 90 rpm in a comfy gear after you catch your breath during the 4 min recovery.

    Repeat the 1 minute max efforts,then 4 minutes ez for as many times as you can repeat. I started with maybe 3 intervals. Last time, I did about 9. You'll get better, stronger and breathing will get so much better. Once ou get out on the road, you'll be cruising at what once used to be your sprint!

    After youi complete the interval session, ease up agin to sight seeing pace for about 10 -15 minutes for recovery.

    At the start of the recovery session, you'll feel like you can't go anymore. Mid session, you'll feel your legs want to get pick it up again. Amazing what your bod can do!

    I don't use a heart rate monitor, just do what my body feels it can do.

    Don't be fooled into thinking strong riders always push max resistance gears! It's about fitness too, not raw strength. I used to push big gears trying to hold 20. I learned to spin at high rpm's, now cruise at 22 mph in my small chainring(39-14) for extended periods of time. Done solo centuries in5:45 without ever leaving my small ring. If I had used max resistance, I never would have completed the ride.

    Practice spinning!

  4. #4
    The Site Administrator: Currently at home recovering from a couple of strokes,please contact my assistnt admins for forum issues Tom Stormcrowe's Avatar
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    Quote Originally Posted by Mr. Beanz
    60-70 rpm is way too low for a trainer, and max resistance is not good. If you want to get in shape, ease up the resistance and go for high rpm, like in the 90's. You'll go longer and benefit you body more.

    What I do when I have to use a trainer, thank God I'm in Cali!

    10-15 minutes light gear, sight seeing effort(39-17 gear on roadie).

    2 intervals at a 60% max dffort....One or two minute intervals to warm up. Esae up and relax for 3 minutes between intervals.

    After I'm ready I do one minute intervals at Max effort! (53-13 gear on my roadie). You'll wanna puke, but you got 3 or 4 minutes to recover for the next one. Ease back up to 90 rpm in a comfy gear after you catch your breath during the 4 min recovery.

    Repeat the 1 minute max efforts,then 4 minutes ez for as many times as you can repeat. I started with maybe 3 intervals. Last time, I did about 9. You'll get better, stronger and breathing will get so much better. Once ou get out on the road, you'll be cruising at what once used to be your sprint!

    After youi complete the interval session, ease up agin to sight seeing pace for about 10 -15 minutes for recovery.

    At the start of the recovery session, you'll feel like you can't go anymore. Mid session, you'll feel your legs want to get pick it up again. Amazing what your bod can do!

    I don't use a heart rate monitor, just do what my body feels it can do.

    Don't be fooled into thinking strong riders always push max resistance gears! It's about fitness too, not raw strength. I used to push big gears trying to hold 20. I learned to spin at high rpm's, now cruise at 22 mph in my small chainring(39-14) for extended periods of time. Done solo centuries in5:45 without ever leaving my small ring. If I had used max resistance, I never would have completed the ride.

    Practice spinning!
    Agreed! I am posting here as a Clyde who has done 167 miles in 11 1/2 hrs, by the way on the Saturday...Labor Day weekend!
    on light duty due to illness; please contact my assistants for forum issues. They are Siu Blue Wind, or CbadRider or the other 3 star folk. I am currently at home recovering from a couple of strokes. I am making good progress, happily.


    . “He who fights with monsters might take care lest he thereby become a monster. And if you gaze for long into an abyss, the abyss gazes also into you.”- Fredrick Nietzsche

    "We can judge the heart of a man by his treatment of animals." - Immanuel Kant

  5. #5
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    ok, I will try going to higher cadence for longer periods. it's gonna be tough to do that at all for now because my butt isnt used to being on a saddle for that long, and my shoulders/neck/wrists/back isnt used to being in that position either.

    here's to progress!!

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