I need a good trainer workout, I'm trying to get on the trainer after riding outside for the past week. I'm looking a battenkill this year in the junior 17+18 class. The past workouts on the trainer I've been doing are 45min long. I've been doing one song(3 min) about 3/4 resistance on my new mag+ at a somewhat hard tempo and resistance, than one song (3 min) full resistance dropping 1 gear hard. I did probably 14-16 reps than a 10min cool down. I feel like I'm getting faster and stronger, i increased my average over a 50mile from 22.1 to 25.8mph after two times on the trainer. I feel like i need something different to throw into the mix. I don't have cadence or a hr monitor.
thanks - Hansel