On an indoor trainer it's really difficult to get my HR to 115 without really pushing my legs, but when I'm riding outside it feels very easy to be in the 130-145 range. What could possibly make this much difference?? I know that handling the bike, being outdoors, etc. raises the HR a little but is it supposed to be this much? For example: today I rode 1:00 on my trainer at what seemed to be a moderate effort for my legs, and my HR averaged 109 (Max HR is 190+). My legs felt really heavy when I was done so I know I wasn't taking it easy. Any ideas?
Also, will this type of training help me at all with the HR being so low? When I do endurance rides outdoors in the 130-145 range, my legs feel a lot less tired the next day, plus I'm in the right HR zones to get some aerobic benefit.
I have the same thing, but not as large a difference in HRs. For me, 125 on the rollers is about the same leg effort as 135 outdoors. It's just the excitement of riding outside vs. the boredom of riding inside. Same effort, different hormone levels. Yes, steady state rides indoors will do you good, but obviously not as much good as steady state rides outside.
Indoors, try kicking up your HR a couple of times in the first half hour, say 2 ea. 2 minute intervals at high cadence and effort, least LT or better effort, though HR may not reach LT in 2 minutes. Your second half hour might then go a little better. OTOH, if you are wanting to do recovery rides indoors, then what you are doing is exactly right. That type of riding will recover you, while still adding some conditioning to your legs.
To keep indoor riding productive, you can do stuff you can't easily do outdoors, like one-legged pedaling drills and high cadence (115 or better) drills.
Well, once again I wake up after a "recovery" trainer ride and my legs are sore! Here are the avg. stats on the 1:00 workout - 130 watts, 94 RPMs, 109 HR. Is this telling me that my legs are really weak and that I need more strength training? It felt like a medium intensity on my legs and very easy on the lungs. FWIW, I spun up to 115 RPM's with a level lower and my HR was about 105 BPM. Spinning has always been very easy for me and mashing the opposite. Just trying to figure out what's going on here and if training on the exercise bike will help or if it's just ruining my next workout. Thanks!
Well, those stats seem pretty normal. You might try seeing what your LT is on the trainer. Try this protocol: warm up for 1/2 hour at about 85% of what you think your LT is. At 20 and 25 minutes, do a 2 minute hard interval. After the warmup, set a lap marker on your HR monitor or restart it. Then ride 5 miles as a TT - as hard as you can. You should get close to your maximum HR at the end. Take your average HR for this TT as your LT on the trainer. That may give you some different zones to use on the trainer.
IMHO, all training is good. Of course it will help. We can all use more cycling specific strength in our legs! To really check out your leg strength, try riding the trainer at 90% LT + 5 beats at a 70 cadence. See how long you can keep that up. Two 20 minutes intervals are good. You do that, you'll see some real strength increases. But don't do it more than once or twice a week, and stop when you cease seeing improvement.