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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.

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Old 01-12-08, 09:30 PM   #1
supton
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Using a Trainer

I'm trying to lose weight, and get ready for (hopefully) a good summer of riding. I'm finding that I'm riding on the trainer at around 163bpm average, which is around 85% of my max HR, for my 35minute "rides". I'm coming from a pretty sendentary lifestyle, although I did rack up 700 miles last summer. If I do this regularly, is it going to help me with the slower, more aerobic heart rates? Will my power output go up at the slower heart rates come summer? Or should I do some more slower HR stuff?

I am trying to also do a longer Saturday morning ride, but I'm not there yet--I did 1:20 today, 154bpm_avg (which was pushing 165ish at the end, probably dehydration), but just couldn't make it to my goal of 2 hours. It just doesn't feel like I'm doing much at 130bpm--I'm pretty out of shape, and while I didn't have a HRM last summer, 130 would've been like 10mph on my road bike--pretty light effort. Should I be aiming for a lower HR for this longer session, like no more than 150? I want to be able to do 3-4 hour rides this summer, but not die on every hill like I did this summer.

[BTW, I think my max HR is 191, based upon the max HR on an off-road ride that lasted over an hour. Once I hit that, which was at the end, I was pretty much done for. That ride too was at 163bpm average, over 1 hour 15 minutes--the 191 was on a short but very steep hill.]
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Old 01-12-08, 09:53 PM   #2
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Variety is good, and as I pointed out in the thread currently below this one, Zone 2 is the endurance zone.

http://www.cptips.com/hrmntr.htm
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Old 01-13-08, 09:26 AM   #3
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Originally Posted by supton View Post
I'm trying to lose weight, and get ready for (hopefully) a good summer of riding. I'm finding that I'm riding on the trainer at around 163bpm average, which is around 85% of my max HR, for my 35minute "rides". I'm coming from a pretty sendentary lifestyle, although I did rack up 700 miles last summer. If I do this regularly, is it going to help me with the slower, more aerobic heart rates? Will my power output go up at the slower heart rates come summer? Or should I do some more slower HR stuff?

I am trying to also do a longer Saturday morning ride, but I'm not there yet--I did 1:20 today, 154bpm_avg (which was pushing 165ish at the end, probably dehydration), but just couldn't make it to my goal of 2 hours. It just doesn't feel like I'm doing much at 130bpm--I'm pretty out of shape, and while I didn't have a HRM last summer, 130 would've been like 10mph on my road bike--pretty light effort. Should I be aiming for a lower HR for this longer session, like no more than 150? I want to be able to do 3-4 hour rides this summer, but not die on every hill like I did this summer.

[BTW, I think my max HR is 191, based upon the max HR on an off-road ride that lasted over an hour. Once I hit that, which was at the end, I was pretty much done for. That ride too was at 163bpm average, over 1 hour 15 minutes--the 191 was on a short but very steep hill.]
You should probably try to average 145-150 bpm for your 2 hour ride.

When you do your trainer ride, you can try breaking it into two 20' intervals, with 5' easy spinning in between. This will allow you to accumulate more time/session at the intensity you are targeting.
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Old 01-13-08, 10:49 AM   #4
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Yeah, I'll try that next time--140-150 for the longer trainer session. But it just doesn't feel like very much effort at all; it seems to me that it's not really, given how badly out of shape I am. That's why I'm wondering if I should aim for more vigorous for a few months until my system is in better shape--that is, push at this level until it becomes a zone less than it is now, then start doing "proper training". Does that make sense, or does training in all the zones make more sense from the get-go?
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Old 01-14-08, 04:30 AM   #5
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Yeah, I'll try that next time--140-150 for the longer trainer session. But it just doesn't feel like very much effort at all; it seems to me that it's not really, given how badly out of shape I am. That's why I'm wondering if I should aim for more vigorous for a few months until my system is in better shape--that is, push at this level until it becomes a zone less than it is now, then start doing "proper training". Does that make sense, or does training in all the zones make more sense from the get-go?

I would try to complete the 2 hrs at 145-150, first. If you shoot too high, you will compromise your ability to finish the workout (see your first post). It may seem easy for the fisrst while, but by the last half hour, you will be feeling it.

This sounds like a "tempo" ride for you. You can extend the ride to as much as 3 hrs as you get more fit, keeping the intensity the same. Save the more vigorous efforts for other workouts during the week.

From a calories burned or work completed standpoint, if you were working at a rate of 750 kJ/hr, you would have done 1000 kJ of work in your 1:20, as compared to 1400 kJ if you you had done 2 hrs at a rate of only 700 kJ/hr.
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Old 01-14-08, 01:35 PM   #6
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Thanks. I'll start varying it from now on, and pay more attention to zones.
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