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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 12-06-06, 09:34 AM   #1
Bigmark
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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.
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Old 12-06-06, 09:48 AM   #2
Tom Stormcrowe
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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.
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Old 12-06-06, 10:37 AM   #3
Bigmark
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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.
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Old 12-06-06, 02:35 PM   #4
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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.
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Old 12-07-06, 05:31 AM   #5
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Yep I know the feeling, Western PA is not that far from Eastern Ohio. LOL
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Old 12-07-06, 05:49 AM   #6
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Quote:
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?
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Old 12-07-06, 06:23 AM   #7
Tom Stormcrowe
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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.
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Old 12-08-06, 06:03 AM   #8
edgar_rhode
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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.
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Old 12-08-06, 06:42 AM   #9
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Bicycle Trainer Support Group - 212 members
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Old 12-08-06, 07:14 AM   #10
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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.
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Old 12-09-06, 05:14 PM   #11
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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.
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