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Old 01-22-07, 01:18 PM   #1
chevolec
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Training on trainer program

Hello...

Well i got a MTB, i want to start working out with it, but i dont know hoy to get a training program, i found a trainer training program that goes something like this

the code is this one
time(min) - frontRing x rearRing @ rpm
A) 10 - 34x14 @ 90
B) 10 - 44x12 @ 30
C) 4 - 34x14 @ 90
D) 5 - 44x11 @ 50 (Brushing saddle)
E) 4 - 34x14 @ 90
F) 5 - 44x12 @ 30
G)10 - 34x14 @ 50

* warmUp/coolDown 10min easy spin
** trainer 200 watts

Is this a good trainer program, or i have to get a more specific one?

any help i'll appreciate it.
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Old 01-22-07, 11:32 PM   #2
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What are you training for, what have you done in the past, and what are your goals?

You've found a set of intervals, which are one type of training.
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Old 01-23-07, 12:41 AM   #3
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@ 30 rpms? Yeowch. Sounds even low for MTB. Especially for 10 minutes worth.

What does "**trainer 200 watts" mean? Do you have a trainer that you're using that you know for sure it's 200 watts, or.... ?

There's not much info there to say whether or not this will be a good workout for you (like Eric said, your fitness, your goals... etc). It's "a" workout, but like any workout, it's only one of many that could be in your repertoire.
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Old 01-23-07, 01:14 PM   #4
chevolec
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Hi there, thanks for your posts, well about the "**trainer 200 watts" part, yes my trainer has a graphic that displays the watts against the speed, but is hard to do something like this at too low rpm... actually i get kind of bored ... thats why im looking for another training program.

My goals.. actually i dont know how to get the goals... right now im like "working out", all started about 1 month when my therapist told me to do something of workout and then i decide to quit smoking. But somehow i realize that im not getting anywhere so i started to look for a training program. Yesterday i found a program that is something like this...

15 minutes - Warm up (increasing intensity)
5 x (4min high intensity + 2min low intensity)
5 minutes cool down

Im using a polar watch to determine the High Intensity and low intensity ranges..

Is this OK?
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Old 01-23-07, 06:12 PM   #5
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Sounds like this routine could get boring real fast. I find training DVD's very useful to making sitting on a stationary training tolerable. There's even a thread in here about how to get a free DVD!

But, barring that, I would still shake things up a bit. A good routine goes:

5 min warm up
2 30 second sprints (I almost hit MHR on this) with 1 minute rest
***put a 5 minute easy spin rest between each of the following blocks***
2 5 minute 60RPM spins at 85% MHR (max heart rate)
1 10 minute 90RPM spin at 85% MHR
1 10 minute spin alternating 90/60RPM every minute, staying (again) at 85% MHR

85% MHR just happens to be right below my lactic threshold level, which is a good spot to train at. Yours might be different. Good luck with it!
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