gcasillo

I'm in early season form (read: outta shape), and I have had some really good days on the bike over the last two weeks with the unseasonably warm weather we've had. However, my job right now keeps me until late each night around 10pm or so. That usually means the trainer and I get to know each other on weeknights.

At this point, I do not want to destroy myself with a Spinerval DVD or some other form of interval training. I have some CTS DVDs I use to that end. Right now, I just want to continue to build my base for about the next month.

Any tips for base training on a trainer? Methods to stave off suicidal tendancies, music to spin pedals by, or recommendations for low-to-medium intensity workouts or drills are welcome.

Yes, I have a fan. Yes, I have a DVD player in my living room (where the trainer is). Yes, I was recently given an iPod I can put to use.

No, I don't care if your idea of trainer time is a testosterone trip. We're all proud of you if you do. But that isn't what this thread is about.

Voodoo76

Base Miles? Trainer is no different than anyplace else, keep your slow riding slow and your fast riding fast. Having said that if you dont want to interval train I would stick with an hour Zone 2, watch some tube. That should hold you over till you can get back outside.

I've enjoyed some great rides in the Lexington area, some really cool country roads.

merlinextraligh

You mentioned the the CTS DVD's. I'm on the CTS coacnhing plan. There are several drills in the CTS program for the base phase that you can do on a trainer, particularly after you gotten some just basic foundation miles. One is Fast pedals. These are intervals in a low gear at 114-120rpm, working up to 5-10 minutes each. they will get your heart up, but its to be done in an easy gear and is more about spinning. One legged pedals can be done on the trainer to build strength and a smoother stroke. Muscle tensions can also be done on the trainer (very high gear, low rpm 50-55, building up to 10 minute intervals. done right muscle tensions won't get your heart rate sky high because you're not spinning fast enough, but do build power.) The above drills will brake up your time on the trainer, build stregth and a better pedal stroke, and are not intense intervals that will set you up to burn out later in the season.

rcyclist68

I set my trainer up next to my kitchen counter. When I'm riding low intensity I have my laptop sitting on the counter and surf the internet. It's amazing how much faster the time goes by doing that versus the t.v. or music. However, doing intervals or standing drills and such it's hard to focus to the side. I sure would like to find some type of stand, like those you see for holding books, to place computer in front of me while riding.

johnny99

The best way to get back into shape is to focus on your riding hours. Try for 2 hours/day, 3 or 4 times a week. The lower to middle part of your aerobic zone is fine. If you are out of shape and overweight, the high intensity stuff will just burn you out before you finish your 2 hours.

GT-FOUR

Most of my training is on the trainer. One thing that I really enjoy is watching tour de france dvd's. (or any racing for that matter) It keeps you focussed, and it is much easier to ride watching guys pound up mountains knowing they have been doing it for 3 weeks straight, 6 hours a day.

Sometimes I toss in a comedy movie. Something light, that you dont need to focus on too much. Passes the time.

Listening to music is okay...but each song being ~3 minutes long, it can really feel like a long time on the bike.

For workouts, depends on the day...sometimes I'll just spin for the whole workout and keep my HR in check. Sometimes I'll have harder efforts (like climbing repeats), or race simulations. Or intervals. One good thing about watching TdF videos is that you can match your workout to whatever they are doing. During the flat stages, it always ends in sprints, which are good for intervals. TT's are good for race simulations. Mountain stages good for climbing repeats or hard tempo rides.

dnjrboy

I am just getting into riding and am training for a triathlon in the summer, so therefore I have aero bars.

I have determined that the best way to kill the time is to work on some sort of puzzle (like sudoku). I was spinning away last night and was pleasantly surprised to find that half an hour had slid away without me noticing. I am listening to music and monitoring my heart rate as well, though.

Of course, this only works if you have your hands free.

squeegy200

Spinervals makes an Aerobase set of DVDs that do exactly what you are attempting to do.
I've experienced the same workload demands as you and I'm finding the only time seems to be late at night.

The Aerobase sets concentrate on long temp sets with HRMs in the 10% below Anaerobic threshold. The last one is an extended two hour set comprised of various sets from previous Aerobase workouts.

Voodoo76

They should give coupons for free psychiatric help with each DVD set

Hipcycler

There will be plenty of time to get in "real" shape once the outdoor season is here. For that reason, I now look at the trainer as no more than a necessary evil until the snow melts for the final time.

A half hour to 40 minutes a crack....three four times a week.
100 rpm...never stand....no big gears....just spin up the ticker and break a good sweat.

stanette

Do like me and force yourself to do 3 hours straight on your rollers with some good music. After that, your 1h30 workouts will be a walk in the park. You can then proceed to do more of these.

Seriously, when I first started riding indoor, 30 min seemed like an eternity. I forced myself to do 1h then 1h30 the 2h up until 3h. Now the minutes pass real quick. Like they say, Just do it. You'll get tougher.

Sprocket Man

Someone didn't read the directions.

blonduathlongrl

OK, Im going to say this again...I am on my trainer everyday, I struggle to keep motivated, as much as I admire Carmicheal's training video, I can only take his white and green striped shirt for so long, I know exactly when the blond girl in the first row will sweat and how many drops will poor from her forehaed in the first segment.
I know more then I ever wanted to know about my neighbors from having a window looking right out at them while on my bike. All while I pity her for having such a predictable life as to what time she comes in and out and from what side she begins with when she cleans the snow off her car, I also feel trapped like a hamster on a wheel.
I have began to sing out loud every single tunes from every CD I have ever known, Im even considering bringing back my collection of back street boys to mix things up a bit, scratch that, things cant be THIS bad...
But then... when I count the days till my first duathlon of the season, I can almost feel the sun on my tanned skin or remember my reflexion on a car door as I pass it and get filled with incredible happiness and remember that this.. yes... is very much well worth it.

blonduathlongrl

got the feeling Im going to be told this is not Exactly what this thread was all about, let me slide in... once... please.. Ill be a good girl and stay on track next time
(sowwweeee)

gcasillo

Thanks, everybody. I just think I've been so spoiled with all the good weather that when I do have to put in time on the trainer, I feel a little cheated. Nothing beats a good 2-3+ hour ride on the road!

DXchulo

Buying new stuff probably isn't the answer you're looking for, but I like to mix things up and throw some rollers in there. Do 30 minutes of trainer, then 30 minutes of rollers. It keeps things surprisingly fresh. Not only are the riding styles different, but it's good to break it up into blocks of 30 minutes instead of always thinking about how many hours are left.

Hipcycler

...forget about blocks of 30 minutes....30 minutes tops...all you need. You'll be fine. Do other things!

simplyred

Like most have said..
Easy gear, spin spin spin, break a good sweat...

-simplyred

furiousferret

I do my trainer everyday that I am not riding, then again, I have loads of homework (i.e. reading) which I spend about an hour on the trainer and knock out a few chapters a week. 2 birds with one stone.