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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 01-24-11, 08:45 PM   #1
mthayer
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Trainer workouts

I am looking for trainer work workouts, to get me back into riding shape. I have been just doing rides for 15-20 minutes on it, just a steady cadence. It gets pretty boring pretty quickly. What would be some good workouts to spice up the ride to keep me motivated to keep on it.
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Old 01-24-11, 08:53 PM   #2
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I have been spending about 60 mins on mine. Usually warm up 5 minutes before shifting to a tougher gear. Then about every 5 mins I do some intervals for a minute of two then a five minute cool down at the end. I listen to music or watch TV. estimated burn of 600 calories.
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Old 01-24-11, 09:37 PM   #3
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These seem to be good as they make the time go by alot faster. I've enjoyed riding in the group ride video's that he offers. http://www.cyclingvideosonline.com/

Last edited by laardvark; 01-24-11 at 09:41 PM. Reason: More detail.
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Old 01-29-11, 11:21 AM   #4
Neil_B
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I don't have a trainer myself, and I'm on the DL anyway, but I have a friend who is addicted to his. I met Sayre at his home yesterday to help him retrieve a tuba, and I got this photo when I arrived. Sayre seems to be following the Chris Farley workout routine.

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Old 01-29-11, 12:16 PM   #5
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Quote:
Originally Posted by mthayer View Post
I am looking for trainer work workouts, to get me back into riding shape. I have been just doing rides for 15-20 minutes on it, just a steady cadence. It gets pretty boring pretty quickly. What would be some good workouts to spice up the ride to keep me motivated to keep on it.
Either set your trainer up in front of the tv or where you can listen to some music. That'll help keep you entertained while your training. Loose the steady cadence training. That's not going to help you much. You need to do interval training. Do 5 minutes warm up then up the cadence(or resistance) to the point where you can just sustain it for 2-3 minutes then back off and spin for a little while till you are recovered then repeat. As you get stronger you can increase the time you are at your max. Keep a little clock nearby so you can track your time in each interval. Watching that clock can be quite motivating, just another 15 second...
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Old 01-29-11, 01:20 PM   #6
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Keep a little clock nearby so you can track your time in each interval. Watching that clock can be quite motivating, just another 15 second...
Watching the clock while on the trainer will increase the length of your life because time does seem to slow down to a crawl.
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Old 01-29-11, 03:47 PM   #7
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I started the "Big Weight Loss" program from the book Ride Your Way Lean by Selene Yeager this week.

Before this program, I either watched the only spinning video I have (Fight Club from The Sufferfest) one day, did "commercial intervals" two days, rode long (1.5 to 2 hours) one day, and did easy spins while watching TV two days, and rested one day.

Commercial Intervals are fun. Increase your RPM's or your resistance during commercial breaks, then recover during the program.
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Old 01-30-11, 06:03 AM   #8
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Ride Your Way Lean by Selene Yeager

+1
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Old 01-30-11, 06:12 AM   #9
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Ride Your Way Lean by Selene Yeager

+2

Good book.
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Old 01-30-11, 07:12 AM   #10
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Originally Posted by ZmanKC View Post
Watching the clock while on the trainer will increase the length of your life because time does seem to slow down to a crawl.
Not if the clock serves a purpose, the problem is you need it sufficiently broken up that the time elements are fairly small. If your riding for 45 minutes, then yeah, by the 23rd minute the clock seems to be going in reverse. The ideal is to break that up, like this:

2 minutes, low gear, low cadence warmup (65-75RPM)
3 minutes, shift up, moderate cadence warmup (70-80RPM)
5 minutes, shift up, pace (80-90RPM)
1 minute, shift down, spin (90-100RPM)
5 minutes, shift up, pace
1 minute, shift down, spin
5 minutes, shift up, pace
1 minute, shift down, spin
5 minutes, shift up, pace
1 minute, shift down, spin
5 minutes, shift up, pace
1 minute, shift down, spin
5 minute, shift up, pace
3 minute, shift down, moderate cadence
2 minute, shift down, low cadence

It's still 45 minutes, but you only need to deal with at most 5 minutes at a time.
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Old 01-30-11, 10:46 AM   #11
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Trainer stuff

Thoughts about trainers (from someone who does a lot of trainer work).

1. Get a fan, and point it at yourself. As a clyde I find that I am a huge heat exchanger and a fan keeps me cooler.
2. If you don't need a fan you need to shift gears and ride harder.
3. Keep your cadence up over 90 as much as possible (helps to have a computer for this).
4. If you have a heart rate monitor try to vary your heart rate (and you will find over time that your sustainable heart rate increases over time).

that being said some workouts

10 minute warm up (fairly easy pedal but focus on 90 RPM).

1 minute sprint
1 minute rest
1 minute sprint
2 minute rest

3 minutes at about 80% (trying to get to a heart rate and hold it, while keeping the cadence at 90)
3 minute rest (spin easy at 90)
3 minutes at 80%
3 minute rest (spin easy at 90)
3 minutes at 80%
3 minute rest (spin easy at 90)

4 minutes at max (keep the cadence up and go as hard as you can)
4 minutes recovery
2 minutes max
4 minutes recovery
4 minutes max

10 minutes cool down (this is very very important to feeling better)

Make sure that you don't go too hard and if you don't feel good stop (my lawyer wife insists on a disclaimer). :-)

Once you are done make sure that you drink a lot and eat to replace your glycogen stores (intervals like this will burn glycogen). Use a recovery drink or similar.

And never ever get discouraged.
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Old 01-30-11, 11:18 AM   #12
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If you're feeling particularly sadistic, give Spinnervals a shot.
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Old 01-30-11, 11:23 AM   #13
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I have a friend trying to talk me into a spin class... I never considered myself built for cadence riding. I used to prefer gear jamming at lower RPMs. Maybe I just didn't have the right group, but I usually beat them anyway. I have been doing intervals on my trainer anyway and timing with a clock in front of me, but don't have a computer with cadence on it yet and need a HRM... No matter, I need both those. Thinking I need ot pull the hybrid off the trainer and slip a roadbike on it instead.
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Old 02-04-11, 11:32 AM   #14
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If you're feeling particularly sadistic, give Spinnervals a shot.
I really like Spinnervals and have the Competition Series 1.0 and 11.0. Very tough workouts in a short period...40 to 45 minutes. I would really like to hear what other people have to say that have experience with these and other Spinnerval videos.

Regards,
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Old 02-04-11, 12:34 PM   #15
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I have been riding a trainer since I got one for Christmas. I normally ride for at least 30 minutes. I don't have cadence or distance setup on the bikes yet but I do use a HR monitor. I also watch TV while riding, what I started doing this week is when a commercial starts I shift to high gear then I stand and climb for the entire commercial period. When the show or game starts again I lower the gearing and start spinning higher rpms to keep the HR up.
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Old 02-04-11, 01:31 PM   #16
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Quote:
Originally Posted by InsanityBeckons View Post
Ride Your Way Lean by Selene Yeager

+2

Good book.
+3
not following it exactly until I can get outside. Glanced over the trianer stuff. Maybe I will go back at look at it thorougly.
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Old 02-04-11, 08:11 PM   #17
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The intervals and sprints mentioned by others sound good to me but here's a couple more ideas:
1. Individual leg training- spin for 30 seconds using left only and an easy gear... brace off leg on the trainer arm... recover using both legs for a minute then switch legs. Don't overdo this... it is hard. Increase time and sets as you get stronger.
2. Low cadence stands- shift to a pretty hard gear and stand for a minute at 50-60 cadence... then sit down and shift to a somewhat easier gear for one minute at normal brisk cadence as if the hill had gotten easier but you are still going uphill a bit. Recover 3-5 minutes as needed and repeat a few times as you are able.
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Old 02-04-11, 09:30 PM   #18
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The intervals and sprints mentioned by others sound good to me but here's a couple more ideas:
1. Individual leg training- spin for 30 seconds using left only and an easy gear... brace off leg on the trainer arm... recover using both legs for a minute then switch legs. Don't overdo this... it is hard. Increase time and sets as you get stronger.
2. Low cadence stands- shift to a pretty hard gear and stand for a minute at 50-60 cadence... then sit down and shift to a somewhat easier gear for one minute at normal brisk cadence as if the hill had gotten easier but you are still going uphill a bit. Recover 3-5 minutes as needed and repeat a few times as you are able.
Spinnervals 11.0
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