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  1. #1
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    1 Hour a Day or 7 Hours on the Weekend?

    I have had good results in fitness and weight loss on the rollers one hour a day and less success riding 4 or 5 hour rides during the weekend. Is it better to do an hour a day or to accumulate the time and the miles the two weekend days?

    In my non expert experience one hour on the rollers (2-1/2") gives more training than one hour on the road.

    All opinions and advice welcomed.
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  2. #2
    LET'S ROLL 1nterceptor's Avatar
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    Another otion would be 2 hours every other day.
    But if an hour a day work for you, why change it?

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    Senior Member fstshrk's Avatar
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    Quote Originally Posted by santambrogio View Post

    In my non expert experience one hour on the rollers (2-1/2") gives more training than one hour on the road.
    This has been my experience on the Kurt Kinetic Road machine as well.
    I can not imagine riding 7 hours straight indoors. I would go insane.

  4. #4
    Long Distance Cyclist Machka's Avatar
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    1 Hour a Day or 7 Hours on the Weekend?


    Both.

  5. #5
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    Work allows for 1 hour on the rollers, Saturday and Sundays allow for a 4 or 5 hour ride.
    After loosing 3 months of riding I am trying to regain shape, is there any truth that matabolism stays higher with daily trainer sessions than 7 hours during the weekend ?
    For the same amount of time on the bike is it better to distribute the work during the week or train the same time on the weekend?
    Last edited by santambrogio; 01-12-12 at 08:36 PM.
    Santa Monica, CA

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    '03 Mondonico, Record 10, Foco

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    Long Distance Cyclist Machka's Avatar
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    I ride a little over 1 hour most week days. And I ride longer distances on the weekend. There's no reason you can't do both. In fact, it's good to mix it up. Do some shorter, faster rides ... and do some longer rides to build endurance.

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    What needs to be clarified is that the 4 to 5 hour are weekend outdoor rides.

    Both is best, agreed. But for the same amount of time I found that the rollers 2-1/4" Kreitlers give a better workout than a flat ride on PCH.

    The other question was that is it better to ride 7 hours in two days or 1 hour seven days a week ? I've found using the gym and the rolleres that 1 hour seven days a week is better than seven hours on two weekend oudoors bike rides with 4,000' elevation gain loss.
    Last edited by santambrogio; 01-13-12 at 11:48 AM.
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  8. #8
    just another gosling Carbonfiberboy's Avatar
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    Academically, I think you're right. However, as others have pointed out, it isn't usually an "or" situation. I like some long rides, some short rides, some in between, some hard rides, some easy rides, some in between. I think riding almost every day stimulates the body's engine. After a couple of decades, you may get bored with riding rollers for an hour every day.

    Yes, I think riding rollers is more tiring than riding outdoors at the same average HR. There have been a number of threads on here about that. I ride rollers for 75% of the time I would schedule for an outdoor ride, given similar target HRs.

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    Quote Originally Posted by santambrogio View Post
    I have had good results in fitness and weight loss on the rollers one hour a day and less success riding 4 or 5 hour rides during the weekend. Is it better to do an hour a day or to accumulate the time and the miles the two weekend days?
    While I'm not sure if it is a squishy answer you're looking for, I find I lead a healthier day if I also exercise that day. In more granular terms, I think if I don't exercise for an hour on any given day, I'll probably be sitting doing nothing/sleeping instead. If I have a 7 hour block (or 4-3) on the weekend, I'll probably do something more useful than be a blob.

    Life has been dictating that I do most of my riding on a trainer, and agree with others that given a short amount of time (60-90min), I get a much better workout on the trainer than outdoors. My goals are for fast double centuries this year, and I need to find time for long outdoor rides, but I'll keep at the trainer for during the week.

  10. #10
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    Quote Originally Posted by anotherbrian View Post
    While I'm not sure if it is a squishy answer you're looking for, I find I lead a healthier day if I also exercise that day. In more granular terms, I think if I don't exercise for an hour on any given day, I'll probably be sitting doing nothing/sleeping instead. If I have a 7 hour block (or 4-3) on the weekend, I'll probably do something more useful than be a blob.

    Life has been dictating that I do most of my riding on a trainer, and agree with others that given a short amount of time (60-90min), I get a much better workout on the trainer than outdoors. My goals are for fast double centuries this year, and I need to find time for long outdoor rides, but I'll keep at the trainer for during the week.
    "Life has been dictating that I do most of my riding on a trainer"

    Yep, I am 52 yeras old, work these times is difficult, and I do care to stay in shape. Time is limited, question was / is if it is better to do 1 hr. on the rollers or 4 to 5 hr. rides on both weekend days.
    Santa Monica, CA

    '85 Pinarello Montello, Super Record, SLX
    '03 Mondonico, Record 10, Foco

  11. #11
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    Quote Originally Posted by santambrogio View Post
    Yep, I am 52 yeras old, work these times is difficult, and I do care to stay in shape. Time is limited, question was / is if it is better to do 1 hr. on the rollers or 4 to 5 hr. rides on both weekend days.
    Your mileage may vary, but in my case I think if I only exercised on the weekends, I'd be a couch potato [surfing the net] the rest of the time.

    The wisdom of authors like Friel and Chapple say you need rest between stretches of workouts, which sounds like it'd fit the 5 on, 2 off schedule better. If you're cycling to maintain fitness, maybe it doesn't matter. Friel does have a book titled "Cycling Past 50 (Ageless Athlete)" which has a bunch of good reviews on Amazon. By the description it doesn't look like it is aimed at budding racers either, so maybe a better fit for maintenance mode.

  12. #12
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    Quote Originally Posted by fstshrk View Post
    I can not imagine riding 7 hours straight indoors. I would go insane.
    I call it building mental fortitude.

    I also notice it is easier for me to go for a while if I do an interval workout first and then I revel in the idea of not having to beat myself mercilessly afterwards while I watch TV.

  13. #13
    working on progress treebound's Avatar
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    Quote Originally Posted by santambrogio View Post
    "Life has been dictating that I do most of my riding on a trainer"

    Yep, I am 52 yeras old, work these times is difficult, and I do care to stay in shape. Time is limited, question was / is if it is better to do 1 hr. on the rollers or 4 to 5 hr. rides on both weekend days.
    I'm no expert so ignore what I'm about to type:
    From what I've read it is better to do something every day or every other day than it is to do something once a week. Both is better, but daily will keep you moving based on my understanding. Throw some weights or bodyweight workouts into the mix, or yoga, or some other activity as well.
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  14. #14
    staring at the mountains superdex's Avatar
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    1 hr of hard is better than 4 hrs of not hard, for building fitness and weight loss. As Carmichael puts it (and I'm paraphrasing), stretching the end of the rubberband pulls the rest with it.

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