Indoor trainer use to rehab & prep for winter brevets
Okay, here's the deal. As seems to be becoming more and more commonplace each Fall/early Winter, I'm once again rehabbing an ITB/knee joint injury. Also, my 2014 goals list includes completing a 300k brevet in Feb and a 400k in late Feb/early Mar in Texas (multiple possibilities).
Hoping to get more "quality" rehab and winter training in than in previous years, I've got a Kurt Kinetic fluid trainer to augment my (often sporadic winter) outdoor rides this time around. And, as noted a while back, I'm now on a Bacchetta Corsa instead of my once-prized GRR. The new bike has done wonders for my back but I'm still adjusting to the new riding position even after 2000 miles on it this season.
So, here's the question.
How do I maximize the use&benefit(s) of the indoor trainer to accomplish my goal of completing both a 300&400k brevet in late Feb/early Mar starting now? My most recent actual long distance outdoor ride was a flat century at a 14mph pace. I've been able to consistently ride back-to-back sub-5 hour metric centuries twice a week (4 rides with one day off between pairs) without increasing the ITB pain - BUT it doesn't go away. Ever. (After a half hour warm up, it actually feels pretty good while pedaling. But an hour after I quit pedaling and get off the bike, the ITB pain level starts up again, reaches its max level about 2 hours later and then just maintains itself there until my next ride. Doc says there's nothing technically wrong, just rest it -> a week spent off bike hasn't helped.)
I'm thinking 2 or 3x/wk high cadence, low resistance 1-2hour indoor rides (spinning/cadence concentration), 1 30-minute medium resistance, stair step interval session/wk, an outdoor (metric?)century and a longer weekend ride through the 3rd week of Jan when the brevet season begins. Then alternate weeks of 200ks until the 300k which should be sufficient outdoor training for the 400k.
Note: The reason for shooting for a late Feb/early Mar 300k/400k is I'm shooting for a late Spring/early Summer 1000k. So, I need to give myself the most opportunities for completing a 600k before then.
(Note: I've never used an indoor trainer for any sort of long-term rehab or structured training program. So, I'm fumbling in the dark here.)