This will be my first winter on a bike trainer and not sure how to customize my programs. Anyone want to share a winter bike trainer program? Much appreciated.

Here is my routine, it may be unorthodox but it works for me.

Phase 1: 10-15min High cadence\top gear - (Goal is to mash as hard and fast as possible - I'm stroking in aero mode during this phase)

Break: 5min Cool down period (Get some fluids and stretch)

Phase 2: 15-20min steady slow consistant cadence - (Goal is to enhance pedaling technique - I use a mix of aero\upright\standing during this phase)

I used to live out by the Philly International Airport (Five years ago), and used to ride Hog Island road all the time (little traffic and good smooth roads) did alot of sprints out there and pretty much been using this routine since.

Eventually, through training you'll find a custom routine that works.

Thanks for sharing i try that and see how it works.

Trainer plan:
https://www.bikeforums.net/showthread...1#post16108339

This winter I'm also using Core Advantage, a book with Tom Danielson. It's been great. Subtle but effective.

this is my first winter on the trainer as well, I'm thinkin about subscribing to trainerroad.com for the winter while I get my foot rehabbed, been close to a month since I've been on a bike and I'm getting really really itchy to ride though the weather is turning FAST around here.

Also just started using Core Advantage, very good and it works your body.

Thanks for the info.. much appreciated.
yesterday i jumped on the bike trainer for 45 minutes for a recovery ride and i found myself sweating like crazy

Book sounds interesting but coming from a 'workout' background to cycling, i think i have the workouts covered.

Let me say, I’m not an expert nor a novice at cycling but after reading and doing some research, I’ve come up with my own winter program below. Please feel free to critique or add your points. This is geared towards two goals. MS 150 and Crit race in May 2014.

Monday:
Gym: 3 sets of deadlifts, 3 sets of lunges, 3 sets of squats/jump squats, 3 sets of bent over row, pushups, 4 AB workouts, finish with 3 sets of dips.

Tuesday:
INTERVALS (bike trainer): Warm up for 15 minutes then do seven 30 seconds all out sprint with 30 seconds rest. Spin for 30-40 minutes to end workout. (total 1hr or 1.5hr)

Wednesday:
Gym: 3 sets of deadlifts, 3 sets of lunges, 3 sets of squats/jump squats, 3 sets of bent over row, pushups, 4 AB workouts, 3 sets of chin-ups

Thursday:
INTERVALS(bike trainer): Warm up for 15 minutes then do EIGHT 20 seconds all out sprint with 20 seconds rest. Spin for 30 to 40 minutes to end workout

Friday: OFF DAY/Rest day

Saturday Morning:
(If no rain) Group ride for 45 miles. If weather doesn’t corporate then jump on a bike trainer and spend 1.5 hrs with high resistance to imitate hills.

Sunday:
(if weather permits) Recovery ride for 35 miles outside if not then spin for 1 hour on bike trainer at a moderate pace

If your FTP is already 400w and you're just trying to sharpen your sprint, I think you've got a good workout schedule. Otherwise your intervals seem extremely short, which will maybe help you sprint for 80th place among the dropped riders in the crit.

There's something to be said intervals in the 5 to 20min range. Nearly every source of information I've read has the bulk of the work done in those ranges to cause the most growth in FTP.

Given the few hours you seem to have to spend on the bike, I'd cut down all the "spinning" and I'd do more sweet spot training and 5 to 10min intervals when stuck on the trainer.

Winter training regimen:

Get on bike. Point to street. Ride. Add lights if dark.

Thanks for your input.
I read that the Tabata intervals which consist of 20 sec sprints give the most growth to athletes.
Do you mean i should increase the intervals time from 20/30 sec to say 40/60 sec or increase the number of intevals from 8 to say 12? I also plan to do pyramid intervals

We have an agreement with my "boss" that i will not ride in the dark esp here in Texas. Had a bike friend who was taken out by a wild pig cycling at night...Hip surgery and & loss of bike time.

After looking at my program i think the intervals below seem more challenging than the original one.
[TABLE="class: yiv1542548964MsoNormalTable, width: 129"]
[TR]
[TD]week 1
[/TD]
[TD]6 x 0:20 (2:00)
[/TD]
[/TR]
[TR]
[TD]
[/TD]
[TD]8 x 0:20 (2:00)
[/TD]
[/TR]
[TR]
[TD]week 2
[/TD]
[TD]8 x 1:00 (2:00)
[/TD]
[/TR]
[TR]
[TD]
[/TD]
[TD]6 x 0:20 (2:00)
[/TD]
[/TR]
[TR]
[TD]Wk 3
[/TD]
[TD]10 x 1:00 (2:00)
[/TD]
[/TR]
[TR]
[TD]
[/TD]
[TD]12 x 1:00 (2:00)
[/TD]
[/TR]
[TR]
[TD]wk 4
[/TD]
[TD]6 x 2:00 (3:00)
[/TD]
[/TR]
[TR]
[TD]
[/TD]
[TD]8 x 1:00 (2:00)
[/TD]
[/TR]
[TR]
[TD]wk 5
[/TD]
[TD]8 x 2:00 (3:00)
[/TD]
[/TR]
[TR]
[TD]
[/TD]
[TD]4 x 3:00 (3:00)
[/TD]
[/TR]
[TR]
[TD]wk 6
[/TD]
[TD]5 x 3:00 (3:00)
[/TD]
[/TR]
[TR]
[TD]
[/TD]
[TD]6 x 2:00 (3:00)
[/TD]
[/TR]
[TR]
[TD]wk7
[/TD]
[TD]4 x 4:00 (3:00)
[/TD]
[/TR]
[TR]
[TD]
[/TD]
[TD]4 x 5:00 (3:00)
[/TD]
[/TR]
[TR]
[TD]wk 8
[/TD]
[TD]5 x 5:00 (3:00)
[/TD]
[/TR]
[TR]
[TD]
[/TD]
[TD]8 x 0:20 (1:00)
[/TD]
[/TR]
[/TABLE]

Take a look here: https://www.bikeforums.net/showthread...ut-recipe-book

I live on my trainer all winter (Wisconsin) but couldn't do it effectively without a series of training DVD's to guide me and make it more interesting (ie. Spinervals, CTS training videos and Sufferfest videos). My best winter structured program is the CTS Progressive Power 8 week course. I have raised my 8 min power output by 10-15% in the winter with this series. I then supplement it with longer aero-base workouts, rest days, etc.. These training videos are well worth the money for me.

https://trainright.com/media-2/progressive-power-dvds/

Thanks man, i'll check them out for sure. T

Wow! that's a lot of information. Thanks for pointing that out.

That sounds like craziness....................wear comfy shoes nice padded shorts and get a large icey cold beverage. Put on your favorite TV show and slowly spin only up to and until your break a sweat. At that point your done, repeat 3-5 times per week.

I'm definitely one who lacks in the discipline end of things, and need help with trainer riding. I just signed up for TrainerRoad. It's pretty nice, has good workouts as part of the fee and I like the interaction with video. We'll see how it goes throughout the winter but so far it's a winner.

I keep it simple...

Mon - no cycling, I run and do some ab exercises
Tue - Sufferfest video, try and set a PR
Wed- ride at a steady, fast pace, IF around 0.9+ for 40 minutes
Thu -Sufferfest video, try and set a PR
Fri - no cycling, I run and do some ab exercises
Sat -longer Sufferfest video, 90 minutes or so, try and set a PR
Sun - ride at a steady, fast pace, IF around 0.9+ for 60 minutes

I'm going to try to sell my Cycle ops Pro 3 to a local gym in their spinning room. I'm getting a recumbent trainer with a back-rested seat. It's not quite the same muscle group but it will work for burning calories and save a lot of wear and tear on my groin. I don't recommend balls-to-the-wall workouts on trainers. For one thing you can injure yourself more easily on a trainer than a bike and you will benefit more from moderate long workouts that burn calories at a steady rate. I put it right in front of my 60 inch flat screen and peddle it for four hours sometimes while the snow flies outside. I'm going to be 67 in March and I am very fit. Next year I plan to ride about 300 miles a week. I didn't post this to argue. You can do what you want.

Keep us updated.

Looks like a good workout with rest days. Have you noticed any improvements?

4 hours? Now that's some good stuff. It seems that a lot of folks can't stand being on a bike trainer for more than 1 hour. I have no problem at all being on a bike trainer for 2 hours.
Hope i can spin like ya when i'm in my 60's.