Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 01-18-07, 06:17 AM   #1
jonnobi
Junior Member
Thread Starter
 
Join Date: Jan 2007
Bikes:
Posts: 6
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
share youre trainer workouts

If like me, you're held up indoors by foul weather and/or short days recently and using your trainer, what kind of workouts do you do?

I've been doing various stuff but would be interested in trying other people's programs.

Here's one of mine:

Warm up 5 mins

Spinning - 115 ~ 120 Cad, low gear 5 mins / 2 mins tempo X3 sets (aerobic <160HR)

Resistance - 50 Cad, highest gear/resistance 5 mins / 2 mins tempo X3 sets (aerobic <160HR)

Pyramids - 90 Cad, 5 gear pyramid, last 5 gears gears / 2 mins tempo X3 sets (crossing into anaerobic upto 180HR)

Weights - 5kg dumbell 20 squats / 20 calf extensions X3 sets

Warm down 5 mins

(Approx 1 h 30 mins)

I have a few different sessions that I do to fight off the boredom but would be interested in hearing any other sample workouts.
Cheers!
jonnobi is offline   Reply With Quote
Old 01-18-07, 09:07 AM   #2
Richard Cranium
Senior Member
 
Richard Cranium's Avatar
 
Join Date: Jun 2002
Location: Deep in the Shawnee Forest
Bikes: LeMond - Gunnar
Posts: 2,825
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
That workout describes efforts that would promote mostly strength or power. Almost all my trainer work is spinning.

I usually divide the hour into a series of 3 and 6 minute periods. I have only three plans. Progressive, Intervals and Steady-state LT. They pretty much describe themselves.
Richard Cranium is offline   Reply With Quote
Old 01-18-07, 09:15 AM   #3
slim_77
Senior Member
 
slim_77's Avatar
 
Join Date: Jul 2006
Location: chicago,Il
Bikes: yes please
Posts: 2,401
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Richard Cranium
That workout describes efforts that would promote mostly strength or power. Almost all my trainer work is spinning.

I usually divide the hour into a series of 3 and 6 minute periods. I have only three plans. Progressive, Intervals and Steady-state LT. They pretty much describe themselves.
I am more or less working on the same style three-tiered plan. Three-Five days (5 when possible) and usually substitute a recovery with a day off because of work/gradschool. But because of less time spent on, I usually make that time more intense. So steady state (most frequent workout) would be at LT, intervals well above LT (at least once per week). Progressive usually get the in-between days, when there are any available...
slim_77 is offline   Reply With Quote
Old 01-18-07, 08:19 PM   #4
Mr. Gear Jammer
Senior Member
 
Mr. Gear Jammer's Avatar
 
Join Date: Sep 2006
Bikes:
Posts: 250
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by slim_77
I am more or less working on the same style three-tiered plan. Three-Five days (5 when possible) and usually substitute a recovery with a day off because of work/gradschool. But because of less time spent on, I usually make that time more intense. So steady state (most frequent workout) would be at LT, intervals well above LT (at least once per week). Progressive usually get the in-between days, when there are any available...
Nothing cool or amazing, just 30 minutes of hard core blood pumping riding. I call it "pounding the rock", helps me with: Time Trialing, Mtn climbing and endurance. I also get a hell of a work out .
Mr. Gear Jammer is offline   Reply With Quote
Old 01-19-07, 06:39 PM   #5
GuitarWizard
Used to be a climber..
 
GuitarWizard's Avatar
 
Join Date: Aug 2005
Location: East Baldwin, ME
Bikes: 2016 Ridley Fenix SL, 2013 PedalForce RS3-ISP, 2015 Trek 520 Disc
Posts: 6,834
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
One of my favorite LT workouts:

20 minute warmup

20 minutes at LT

5 min recovery

15 minutes at LT

5 min recovery

10 minutes at LT

5 min recovery

5 minutes at LT

20 minute cooldown.

I also like Carmichaels' Time Trial and Criterium DVD workouts. The Mountain Biking and Climbing DVD's don't seem to do too much for me.

My favorite "muscle tension" interval is as follows:

20 minutes warmup

5 minutes MT in 50x12

5 minutes recovery

5 minutes MT in 50x13

5 minutes recovery

5 minutes MT in 50x14

5 minutes recovery

5 minutes MT in 50x15

5 minutes recovery

5 minutes MT in 50x17

5 minutes recovery

5 minutes MT in 50x19

30 minutes cooldown

As the gearing gets smaller, I will increase the cadence slightly (nothing over 65 rpms), typically in the last 2-3 efforts. It's not quite a muscle tension interval, but feels more like climbing. Kinda hard to explain.

Another one of my absolute favorite workouts is a local hill that I use for climbing repeats, and not on the trainer. It gains around 300 vertical feet in just a hair under a mile. I'll warm up for 10-15 minutes, and then ascend it - not going all out, but an effort that I can repeat a few times. When I get to the top, I descend and immediately start climbing; I don't recover too much. I will make a full ascent 3 times, and then give myself a 5 minute recovery period. Then, I'll ascend halfway up to where there's a slight "flattening" in the road....flat being maybe 3-4% grade. On these ascents, I'm going at a much harder pace, and will stand and "sprint" for the last couple hundred yards or so. I will do this 3 times as well.

This summer, I hope to double and triple those numbers as I get lighter. I was 165 pounds this past summer, I should be around 140-145 this summer.
GuitarWizard is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 04:48 PM.