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  1. #1
    Flying Under the Radar X-LinkedRider's Avatar
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    Indoor Training Routines

    This is for anyone who uses an indoor trainer. Basically, I am wondering if you all stick to a routine while on the trainers or do you just kill free time in the house sitting on the thing and pedaling.

    I just got mine and set it up 2 days ago and I find myself just randomly sitting on it and pedaling for 10-15 minutes. I am sure this is not good in the long run, so I was wondering for those of you who do have routines, what are they?

    Intervals at different tensions, Long consistent riding, or a mix of the both?

    Thanks
    -X
    12' SuperiorLite SL Pro w/ Sram Rival | 10' SuperiorLite SL Club w/ Sram Force | 06' Giant FCR (Dropbar) w/ Shimano 5700 | 10' GT Avalanche 3.0 Disc

  2. #2
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    intervals. specific workouts targeting power or heart rate training zones.

  3. #3
    Flying Under the Radar X-LinkedRider's Avatar
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    Do you use a resistance mag or fluid trainer? And can you control resistance from the bike? I cannot, But utilizing the gears while in the middle resistance seems to give me a good enough range for now. For how long are these intervals? Start off at 5's 10's or what?
    12' SuperiorLite SL Pro w/ Sram Rival | 10' SuperiorLite SL Club w/ Sram Force | 06' Giant FCR (Dropbar) w/ Shimano 5700 | 10' GT Avalanche 3.0 Disc

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    I just got one (resistance mag trainer) for Christmas and find myself doing the same thing. Any good DVD's to train with?

  5. #5
    Flying Under the Radar X-LinkedRider's Avatar
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    I know that spinnervols is pretty much the standard set of routines or indoor rides.
    http://www.nashbar.com/bikes/SubCate..._200279_200347
    I find myself watching American Flyers about 12 times a week.

    I too am interested in some dvd media for basic mag trainer, or is SpinnerVols the way to go?

    BTW: Welcome to the bikeforums.
    12' SuperiorLite SL Pro w/ Sram Rival | 10' SuperiorLite SL Club w/ Sram Force | 06' Giant FCR (Dropbar) w/ Shimano 5700 | 10' GT Avalanche 3.0 Disc

  6. #6
    Cross-Chainer TheStott's Avatar
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    Check these out:

    http://www.purpleextreme.com/Info/Tr...e%20Series.pdf

    Depending on which training period I'm in, I pick one that somewhat relates to what I would have done outside, and go with it. Most are around an hour in length, give-or-take, so sometimes I'll stack 2 workouts together. Usually if I do that, I'll couple workout #1 with something else, so that the extra time is simply aerobic.
    "When you are a man, sometimes you wear stretchy-pants" ~Nacho Libre

  7. #7
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    Quote Originally Posted by X-LinkedRider View Post
    Do you use a resistance mag or fluid trainer? And can you control resistance from the bike? I cannot, But utilizing the gears while in the middle resistance seems to give me a good enough range for now. For how long are these intervals? Start off at 5's 10's or what?
    I use a fluid trainer (Elite Wireless fluid), so the only way to increase resistance is by using the bike's gears.

    I like to keep my interval sessions simple, so I do the following workouts:

    2x20' at LTHR or FTP
    8x4' and 6x2.5' at VO2Max
    10x1' and 12x30" at between 90 and 100% max HR (I also some times use these two interval sessions for spin-ups)
    6x6' hill simulation (big gear spinning at between 70 to 80rpm) at between 80 and 95% of max HR

    On the odd occasion when I am press for time, I would do Tabata and Billat intervals.

  8. #8
    Flying Under the Radar X-LinkedRider's Avatar
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    Quote Originally Posted by TheStott View Post
    Check these out:

    http://www.purpleextreme.com/Info/Tr...e%20Series.pdf

    Depending on which training period I'm in, I pick one that somewhat relates to what I would have done outside, and go with it. Most are around an hour in length, give-or-take, so sometimes I'll stack 2 workouts together. Usually if I do that, I'll couple workout #1 with something else, so that the extra time is simply aerobic.
    Great link. Thanks for the document. I saved it to my computer and will probably just print them out.

    Bo00on: Thanks, that is exactly what I was looking for. Basically, for how many minutes at what paces is helpful rather than hurtful. I am assuming 12x30 is 12 reps of 30 second intervals, and the rest are minutes right? I see the tick marks, I just want to make sure I am processing this correctly.
    12' SuperiorLite SL Pro w/ Sram Rival | 10' SuperiorLite SL Club w/ Sram Force | 06' Giant FCR (Dropbar) w/ Shimano 5700 | 10' GT Avalanche 3.0 Disc

  9. #9
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    Quote Originally Posted by X-LinkedRider View Post
    Great link. Thanks for the document. I saved it to my computer and will probably just print them out.

    Bo00on: Thanks, that is exactly what I was looking for. Basically, for how many minutes at what paces is helpful rather than hurtful. I am assuming 12x30 is 12 reps of 30 second intervals, and the rest are minutes right? I see the tick marks, I just want to make sure I am processing this correctly.
    The rest duration depends on how hard I want the session to be. The rest period could be anywhere from 2' to 5' depending on how long it takes to get my HR back down to below 70% of max HR.

    For really hard sessions, the rest period is shortened for incomplete recovery between efforts. For example, when I do a 6x6' interval, I have a 2' rest period, which for me is an incomplete recovery between efforts. For even more severe incomplete recovery is the Billat 30-30 interval, which is 30" effort followed by 30" rest, repeat 10 times (or until failure). When I do the 12x30" intervals, the rest period is 2.5' with incomplete recovery (I go from a hard gear to a slightly easier gear but not a gear that would allow full recovery).

  10. #10
    just another gosling Carbonfiberboy's Avatar
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    Although it's early January. As you say, it's cold outside. My advice is not to hit the intervals at this time. Instead, do pedaling drills that will improve your cadence, pedal stroke, and the force you can develop on the pedals at a good cadence. Some long steady state (constant HR) work will help develop endurance. I wait to hit the intervals until about March, and then I bring them on in a particular order, lower HR/heavier effort first, then higher HR later. It's really quick to develop the high end though hard intervals. It's much slower to develop good pedaling style, strength, and endurance.

  11. #11
    Bicycle Luge Racer khackney's Avatar
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    I have several of the Spinervals DVDs. One of the last ones I got was from the new "On The Road" series. It is a training ride in Baltimore county. It's a nice change of pace from the studio spinning class format. I also ride my trainer watching network TV using a HRM. I stay in zone 2 or 3 for about an hour. Also, I stand up when commercials come on. You'll learn to hate the major networks.... Turner in particular can have 4 to 5 minutes of continuous commercials.
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  12. #12
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    I'm using an ancient Performance trainer with two squirrel cage fans for resistance. I started riding last summer after years of not riding. For me I warm up for five minutes in 39x24, another five in 39x21. Then I'll do 3 min 39x19, another 3 min 37x17. Then work back down to the 39x21. Then work up to a 39x15. Times vary, usually in the 40-60 minute range. My main goal with this is to not loose much fitness. Get hot and sweaty to get those little capillaries opened up. I hated the trainer years ago, but now I enjoy the work out. I would say that is a real light interval workout. If I can only squeeze in 30 minutes or so, I do a more constant spinning at lower effort.
    We had some warm weather that took care of most of the snow and ice. I was able to get out on the bike this weekend, much better than the trainer.
    Any time on it will be a benefit compared to not using it.

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