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  1. #1
    But Getting Smaller Bigmark's Avatar
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    Training on a trainer.

    OK, my basement is almost mine again. I removed a bunch of old furniture (actually got a 10yard dumpster to clean house), now I am going to arrange what is left so I can have a TV room and still keep my trainer setup all the time. I have the TV, VCR, DVD, radio, and fan. I will be good to start tomorrow night.

    Here is what I plan on doing to get my base line for training.
    I am going to get my speed to 14.5mph with a cadence of between 80 to 90 in 3-5 gear. This should give me the proper resistance setting for what I use to ride on the flats.

    Once I have that I will just work on time and distance. I figure that as my time and distance increase so will my fitness level. I know that I will want to get out of the saddle every 15minutes so I don’t hurt, but as for time in the saddle, I want to be able to do 20 mile rides on the trainer with no problems. That will make spring time very nice.

    If anyone sees something wrong with this idea let me know, but I feel that for me this will be the best way to train.
    ~~"Get on your bikes and ride!"~~
    Working to be JustMark

  2. #2
    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 Bigmark
    OK, my basement is almost mine again. I removed a bunch of old furniture (actually got a 10yard dumpster to clean house), now I am going to arrange what is left so I can have a TV room and still keep my trainer setup all the time. I have the TV, VCR, DVD, radio, and fan. I will be good to start tomorrow night.

    Here is what I plan on doing to get my base line for training.
    I am going to get my speed to 14.5mph with a cadence of between 80 to 90 in 3-5 gear. This should give me the proper resistance setting for what I use to ride on the flats.

    Once I have that I will just work on time and distance. I figure that as my time and distance increase so will my fitness level. I know that I will want to get out of the saddle every 15minutes so I don’t hurt, but as for time in the saddle, I want to be able to do 20 mile rides on the trainer with no problems. That will make spring time very nice.

    If anyone sees something wrong with this idea let me know, but I feel that for me this will be the best way to train.
    Sounds good to me. I would monitor the HR though to stay in the aerobic zone and stand the pedals every so often. Make sure that the bike is level by placing a block to lift the front wheel.
    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

  3. #3
    But Getting Smaller Bigmark's Avatar
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    I would monitor the HR though to stay in the aerobic zone and stand the pedals every so often. Make sure that the bike is level by placing a block to lift the front wheel.
    I have the front riser, and I am hoping Santa brings me an Iron Man HRM. But the way I felt after just 10 minutes, I know my heart rate was up.
    ~~"Get on your bikes and ride!"~~
    Working to be JustMark

  4. #4
    Tires- 2 skinny, one fat runnercyclist's Avatar
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    Quote Originally Posted by Bigmark
    OK, my basement is almost mine again. I removed a bunch of old furniture (actually got a 10yard dumpster to clean house), now I am going to arrange what is left so I can have a TV room and still keep my trainer setup all the time. I have the TV, VCR, DVD, radio, and fan. I will be good to start tomorrow night.

    Here is what I plan on doing to get my base line for training.
    I am going to get my speed to 14.5mph with a cadence of between 80 to 90 in 3-5 gear. This should give me the proper resistance setting for what I use to ride on the flats.

    Once I have that I will just work on time and distance. I figure that as my time and distance increase so will my fitness level. I know that I will want to get out of the saddle every 15minutes so I don’t hurt, but as for time in the saddle, I want to be able to do 20 mile rides on the trainer with no problems. That will make spring time very nice.

    If anyone sees something wrong with this idea let me know, but I feel that for me this will be the best way to train.
    Looks good. I've been on my trainer for about two months now. It sucks, but it is better than not riding at all. I refuse to ride on the roads of Western Pa in the dark and cold.
    On the road (bike) to fitness!

  5. #5
    But Getting Smaller Bigmark's Avatar
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    Yep I know the feeling, Western PA is not that far from Eastern Ohio. LOL
    ~~"Get on your bikes and ride!"~~
    Working to be JustMark

  6. #6
    55+ 200+
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    I am going to get my speed to 14.5mph with a cadence of between 80 to 90 in 3-5 gear
    mark - i keep seeing posts with gear references. can you ( or someone ) explain the numbers?
    edgar_rhode

    06 novara express

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  7. #7
    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 edgar_rhode
    mark - i keep seeing posts with gear references. can you ( or someone ) explain the numbers?
    80-90 rpm at the crank and the 3rd-5th rings on the rear gear cluster is what I'm 99% sure he's saying.
    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

  8. #8
    55+ 200+
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    so does it “matter” what crank ring you're in?

    i usually push the big ring ( 52 on my bike ) and the 3rd to 5th rear gear with a mid 80's cadence.

    i only use the smaller crank rings for hills because they feel too light on the flats. but i've heard that the easier gear / the higher the cadence / the faster the sustained speed.

    true?

    i'd like to set a goal of a 15+ mph average for next season. my current season average is 13.6.
    edgar_rhode

    06 novara express

    2009 YTD > 899 miles

  9. #9
    Around now and then DnvrFox's Avatar
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    DnvrFox - still bicycling, swimming, walking and weight lifting at 74yo is participating a bit in BFN 50+.

  10. #10
    But Getting Smaller Bigmark's Avatar
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    i keep seeing posts with gear references. can you ( or someone ) explain the numbers
    That is what I was talking about.
    ~~"Get on your bikes and ride!"~~
    Working to be JustMark

  11. #11
    You got Madoned! munkyv22's Avatar
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    Plan looks good. As Tom said, for maximum weight loss effeciency, you want to stay in the aerobic zone.

    As far as other goals go. If you want to ride for a long time/distance, practice riding for a long time/distance. If you want to ride fast, practice riding fast.

    When I started road biking, my average speed for a 35 mile ride was about 16.8. My average speed for that same course now is 22.5.

    Pick you goals and work toward them.
    2006 Trek Madone SL 5.2
    "I wake up in the morning and piss excellence. No one can hang with my stuff."
    -Ricky Bobby

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