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Old 10-29-13, 07:41 PM   #1
sbs z31
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fixed gear endurance workout on the trainer

I've been trying to find a specific fixed gear endurance workout on the trainer but everything is for geared bikes or maybe I'm not looking hard enough? Anyways my main focus will be time trial for next season and planning to do the state champ tt with a track bike. Any recommended fixed gear endurance workout will be much appreciated!
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Old 10-29-13, 07:59 PM   #2
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Old 10-30-13, 09:42 AM   #3
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Turn on an episode of a 1 hour TV show (has to be TV, because you're going to use the commercials). Preferably something with a little tension at the end. Ride tempo during the program so you can pay attention and hear it. During the commercials, go at the max that you can sustain until the program comes back on. Towards the end, the commercial breaks get more frequent and longer, especially with something where they're building tension and going to reveal its resolution at the end. Works with or without gears.
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Old 10-30-13, 10:47 AM   #4
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I think you'll struggle to find sessions that are aimed specifically for use with a fixed gear on the turbo - why not just use a geared bike? (I assume you have one - post didn't say why it had to be fixed).
Assuming fit is similar and you don't stop pedalling it will be almost exactly the same. I'd personally recommend turbo training on the road bike and doing outdoor rides on the fixed (so you keep your feel for the bike/position/fixed freewheel effect and so on).
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Old 10-30-13, 02:11 PM   #5
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I think you'll struggle to find sessions that are aimed specifically for use with a fixed gear on the turbo - why not just use a geared bike? (I assume you have one - post didn't say why it had to be fixed).
Assuming fit is similar and you don't stop pedalling it will be almost exactly the same. I'd personally recommend turbo training on the road bike and doing outdoor rides on the fixed (so you keep your feel for the bike/position/fixed freewheel effect and so on).
I will be using my track bike for the local tt series so that's why I'm looking for a specific fixed gear workout on the trainer(if there is one). Thanks for the advices so far!
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Old 10-30-13, 03:08 PM   #6
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Turn on an episode of a 1 hour TV show (has to be TV, because you're going to use the commercials). Preferably something with a little tension at the end. Ride tempo during the program so you can pay attention and hear it. During the commercials, go at the max that you can sustain until the program comes back on. Towards the end, the commercial breaks get more frequent and longer, especially with something where they're building tension and going to reveal its resolution at the end. Works with or without gears.
Brilliant. Seriously.
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Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.
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Old 10-30-13, 03:30 PM   #7
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Brilliant. Seriously.
agree'd
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Old 10-30-13, 05:45 PM   #8
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Brilliant. Seriously.
+2!!! I love This!!

as for Track Bike on the Trainer--

unless you have a trainer with adjustable resistance (typically magnetic resistance with a bar mounted adjuster) you are better off using your road bike so that you can use its drive-train to adjust resistance...

although i am a big fan of training specific position- iirc from your other post, you are fairly new to training and racing? i dont think adapting positions will be that big a deal..
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Old 10-30-13, 05:52 PM   #9
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+2!!! I love This!!

as for Track Bike on the Trainer--

unless you have a trainer with adjustable resistance (typically magnetic resistance with a bar mounted adjuster) you are better off using your road bike so that you can use its drive-train to adjust resistance...

although i am a big fan of training specific position- iirc from your other post, you are fairly new to training and racing? i dont think adapting positions will be that big a deal..
Yes I'm very new to it and just started training on the rollers about 3wks ago and just did my first session on the trainer yesterday. I found a easy winter training plan on the internet a few days ago and decided to stick with it through this winter. Yesterday I did 20min warm up on the rollers and then hoped on to the trainer and did sprint intervals for about 18min with 2.5-2.75min of recovery and sprints lasting anywhere from 10-15sec. Not sure if this is what I need to be doing but it sure was a sweaty work out lol.
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Old 10-30-13, 06:10 PM   #10
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i dont know much about your scenario or your goals- but from your post and sig i gather:
*you are just getting into racing
*you live somewhere that is cold and that will restrict outdoor bike time for quite a few months
*road TT's are a big focus
*You are very interested in checking out track racing

I would say that doing full gas 10" sprints in october is not really the right way to go...

there are tons of programs and tons of programs that would get you to your goals in totally different ways. at this point, at the early stages of your racing career you need to build a foundation- and as before there are a million different ways to do that.
If you don't have access to training partners or coaches who have a knowledge of building a season training wise, the first place i would start is "The Cyclist Training Bible"
while The Bible is not at all focused on track cycling it does cover a huge amount of training fundamentals and will be a great tool for getting you to your TT goals. I think tweaking that program once you have built your foundation, and adding in some more track focused workouts is pretty easy, and i have had coaches who basically followed that model. You may need to come back here for specific ideas about those workouts- but with months of conditioning and bike time under your belt- it will all make more sense then..
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Old 10-30-13, 06:16 PM   #11
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Originally Posted by Quinn8it View Post
i dont know much about your scenario or your goals- but from your post and sig i gather:
*you are just getting into racing
*you live somewhere that is cold and that will restrict outdoor bike time for quite a few months
*road TT's are a big focus
*You are very interested in checking out track racing

I would say that doing full gas 10" sprints in october is not really the right way to go...

there are tons of programs and tons of programs that would get you to your goals in totally different ways. at this point, at the early stages of your racing career you need to build a foundation- and as before there are a million different ways to do that.
If you don't have access to training partners or coaches who have a knowledge of building a season training wise, the first place i would start is "The Cyclist Training Bible"
while The Bible is not at all focused on track cycling it does cover a huge amount of training fundamentals and will be a great tool for getting you to your TT goals. I think tweaking that program once you have built your foundation, and adding in some more track focused workouts is pretty easy, and i have had coaches who basically followed that model. You may need to come back here for specific ideas about those workouts- but with months of conditioning and bike time under your belt- it will all make more sense then..
Thanks for the solid advices and I'll be sure to get that book!
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Old 10-30-13, 06:26 PM   #12
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Brilliant. Seriously.
It developed on its own from Minnesota winters. We'd have two sets of rollers set up in the living room and watch ST:NG. Riding hard during the program got too loud to hear clearly (this was before home entertainment centers were cheap, and we were graduate students) so we'd tempo during the program and ride hard in the commercials. The rest is history. We refer to them as "Star Trek Intervals" at home.
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Old 10-30-13, 10:24 PM   #13
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It developed on its own from Minnesota winters. We'd have two sets of rollers set up in the living room and watch ST:NG. Riding hard during the program got too loud to hear clearly (this was before home entertainment centers were cheap, and we were graduate students) so we'd tempo during the program and ride hard in the commercials. The rest is history. We refer to them as "Star Trek Intervals" at home.
We used to call them OLNtervals with the same rules watching racing on OLN with the optional Lance sprints. They work well for race readiness since you don't really know how long you will be going.
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